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High Protein Chicken Zucchini Bake Recipe

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★★★★★

4.4 from 76 reviews

This High Protein Chicken Zucchini Bake is a wholesome and flavorful dish perfect for a nutritious dinner. Featuring tender seared chicken breast combined with sautéed aromatics, fresh zucchini, and a creamy Greek yogurt and egg mixture, it’s layered with mozzarella and Parmesan cheese for a deliciously cheesy finish. Baked to perfection, this casserole offers a balanced meal packed with protein and vegetables, ideal for anyone seeking a healthy, low-fat, and satisfying meal.

Ingredients

Scale

Chicken and Seasoning

  • 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
  • 1 teaspoon dried oregano
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt, plus more to taste
  • Freshly ground black pepper, to taste

Vegetables and Aromatics

  • 2 medium zucchini, thinly sliced (about 4 cups)
  • 1 small yellow onion, finely chopped
  • 2 cloves garlic, minced

Binding and Cheese

  • 2 large eggs
  • 1/2 cup plain Greek yogurt
  • 1 cup shredded low-fat mozzarella cheese, divided
  • 2 tablespoons grated Parmesan cheese

Other

  • 1 tablespoon olive oil, plus extra for greasing
  • Fresh parsley or basil, for garnish (optional)

Instructions

  1. Preheat Oven and Prepare Baking Dish: Preheat the oven to 375°F. Lightly grease a 9×9-inch baking dish with olive oil to prevent sticking during baking.
  2. Season the Chicken: In a medium bowl, mix dried oregano, smoked paprika, garlic powder, 1/2 teaspoon salt, and freshly ground black pepper. Toss the bite-sized chicken pieces in this spice blend until thoroughly coated for well-seasoned meat.
  3. Sear the Chicken: Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the seasoned chicken pieces and sear them for 3-4 minutes on each side until they develop a golden-brown crust. Transfer the chicken to a plate and set aside.
  4. Sauté Aromatics: Reduce heat to medium and add the finely chopped onion to the skillet. Sauté for about 3 minutes until the onion softens. Add minced garlic and continue cooking for another 30 seconds, stirring constantly to release the garlic’s aroma without burning.
  5. Prepare Egg Mixture: In a separate bowl, whisk together the two large eggs and half a cup of plain Greek yogurt until smooth. Season lightly with salt and pepper to taste; this mixture will add moisture and binding to the bake.
  6. Combine Chicken with Vegetables: Return the seared chicken to the skillet with the onion and garlic mixture. Stir well to combine all ingredients evenly, then remove the skillet from heat.
  7. Assemble First Layer: Place half of the thinly sliced zucchini at the bottom of the prepared baking dish. Spread half of the chicken-onion mixture evenly over the zucchini. Pour half of the yogurt-egg mixture evenly on top to bind the layers.
  8. Add First Cheese Layer: Sprinkle half of the shredded low-fat mozzarella cheese and half of the grated Parmesan cheese over the assembled layer for a cheesy finish.
  9. Build Second Layer: Repeat the layering process with the remaining zucchini slices, chicken mixture, and yogurt-egg mixture. Top with the remaining mozzarella and Parmesan cheeses for a rich finish.
  10. Bake Covered: Cover the baking dish loosely with aluminum foil to retain moisture. Bake in the preheated oven for 20 minutes, allowing the flavors to meld and the ingredients to cook through.
  11. Finish Baking Uncovered: Remove the foil and continue baking for an additional 10-15 minutes or until the cheese is melted, bubbly, and lightly golden on top, creating a deliciously browned crust.
  12. Rest and Serve: Remove the casserole from the oven and let it rest for 5 minutes to set. Garnish with chopped fresh parsley or basil if desired, and serve warm for a comforting and nutritious meal.

Notes

  • You can substitute chicken thighs for chicken breast if you prefer a juicier result.
  • Use a mandoline to slice the zucchini thinly and evenly for consistent cooking.
  • If low-fat dairy is unavailable, full-fat versions can be used, but may affect calorie content.
  • Leftovers can be stored in the refrigerator for up to 3 days and reheated in the oven or microwave.
  • To add extra flavor, consider adding a pinch of crushed red pepper flakes to the spice mix.

Keywords: high protein chicken bake, zucchini casserole, healthy chicken dinner, low-fat chicken recipe, baked chicken zucchini dish

Find it online: https://ricoloranz.com/high-protein-chicken-zucchini-bake-recipe/