Chicken Zucchini Bake

This High Protein Chicken Zucchini Bake is a nutritious and flavor-packed dish featuring layers of golden-seared chicken and crisp zucchini slices. Bathed in a creamy blend of Greek yogurt and eggs and topped with melted mozzarella and Parmesan, it’s a perfect satisfying dinner for those on high-protein, low-carb, or gluten-free diets.

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The combination of savory seasonings like smoked paprika and oregano with the freshness of zucchini creates a well-balanced meal. Searing the chicken first ensures every bite is tender and flavorful, while the yogurt-egg mixture provides a creamy texture that brings all the layers together beautifully.

Ingredients

• Chicken & Seasoning: 1 pound (450 g) boneless, skinless chicken breast, cut into bite-sized pieces; 1 teaspoon dried oregano; 1 teaspoon smoked paprika; ½ teaspoon garlic powder; ½ teaspoon salt, plus more to taste; freshly ground black pepper, to taste.
• Vegetables: 2 medium zucchini, thinly sliced (about 4 cups); 1 small yellow onion, finely chopped; 2 cloves garlic, minced.
• Dairy & Eggs: 2 large eggs; ½ 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

Step 1

Preheat the oven to 375°F (190°C). Lightly grease a 9x9-inch (23x23 cm) baking dish with olive oil.

Step 2

In a medium bowl, combine oregano, smoked paprika, garlic powder, ½ teaspoon salt, and a few grinds of black pepper. Toss the chicken pieces in the spice mixture until well coated.

Step 3

Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the seasoned chicken and sear for 3–4 minutes per side until golden (not fully cooked through). Remove chicken to a plate and set aside.

Step 4

In the same skillet, reduce heat to medium. Add the chopped onion and sauté for 3 minutes until softened. Add the minced garlic and cook for another 30 seconds, stirring constantly.

Step 5

In a separate bowl, whisk together the eggs and Greek yogurt until smooth. Season lightly with salt and pepper.

Step 6

Return the seared chicken to the skillet and stir to combine with the onion and garlic mixture. Remove from heat.

Step 7

Layer half of the sliced zucchini in the bottom of the prepared baking dish. Spread half of the chicken-onion mixture over the zucchini. Pour half of the yogurt-egg mixture evenly on top.

Step 8

Sprinkle with half of the shredded mozzarella and half of the Parmesan.

Step 9

Repeat with the remaining zucchini slices, chicken mixture, yogurt-egg mix, and finish with the remaining mozzarella and Parmesan.

Step 10

Cover the dish loosely with foil and bake for 20 minutes. Remove the foil and bake an additional 10–15 minutes, until the cheese is melted, bubbly, and lightly golden.

Step 11

Let the bake rest for 5 minutes before slicing. Garnish with chopped fresh parsley or basil, if desired. Serve warm.

Zusatztipps für die Zubereitung

This dish reheats well and is ideal for high-protein meal prep. For an even higher protein content and a unique texture, you can swap the Greek yogurt for low-fat cottage cheese.

Varianten und Anpassungen

For a spicy kick, add a pinch of red pepper flakes or hot sauce. For a dairy-free version, use plant-based cheese and yogurt alternatives. You can also stir in chopped bell pepper or baby spinach for extra vegetables.

Serviervorschläge

Garnish the bake with fresh parsley or basil if desired. It is best served warm immediately after the resting period.

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Enjoy this nutritious and flavorful High Protein Chicken Zucchini Bake as a satisfying dinner that keeps you on track with your health goals.

Frequently Asked Recipe Questions

→ Can I make this bake ahead of time?

Yes, assemble the entire dish up to 24 hours in advance and refrigerate. When ready to bake, add 5-10 minutes to the covered baking time since it will be cold.

→ What vegetables can I substitute for zucchini?

Yellow squash, eggplant, or bell peppers work well. For a lower-carb option, try sliced cauliflower or broccoli florets. Adjust cooking time slightly for denser vegetables.

→ Can I use chicken thighs instead of breasts?

Absolutely. Boneless skinless thighs add extra richness and moisture. Just be sure to trim excess fat and adjust the cooking time by 5 minutes if pieces are particularly thick.

→ How do I store leftovers?

Keep in an airtight container in the refrigerator for 4-5 days. Reheat individual portions in the microwave at 50% power to prevent the cheese from separating, or warm in a 350°F oven until heated through.

→ Can I freeze this bake?

Freeze before baking by wrapping the assembled dish tightly in plastic and foil. Thaw overnight in the refrigerator before baking. Once baked, leftovers can be frozen for 2-3 months.