High Protein Chicken Zucchini Bake

I'd been staring at a pile of zucchini from my neighbor's garden for three days, guilt mounting with every glance. Then I remembered the baked chicken dish my sister made last summer, layered and golden, and wondered if I could sneak those zucchini in without anyone noticing. The kitchen smelled like smoked paprika and garlic within minutes, and by the time the cheese bubbled on top, I knew I'd stumbled onto something I'd make again and again. It turned into one of those accidental wins you can't wait to repeat.

The first time I brought this to a potluck, someone asked if it was lasagna. I laughed and said it was lighter, and they went back for seconds anyway. My friend who lifts weights texted me the next day asking for the recipe, which felt like the ultimate compliment. It's become my go-to when I want something hearty but don't want to feel sluggish afterward.

Ingredients

• Boneless, skinless chicken breast: The lean star of the dish, cut small so it cooks fast and soaks up all the spices.
• Dried oregano: Adds that earthy, slightly floral note that makes everything taste more intentional.
• Smoked paprika: This is the secret behind that warm, almost BBQ-like depth without any actual smoke.
• Garlic powder: A quick flavor boost that blends seamlessly into the chicken coating.
• Zucchini: Slice them thin so they soften just right and blend into the layers without turning mushy.
• Yellow onion: Finely chopped so it melts into the background, sweetening the whole dish.
• Fresh garlic: Two cloves minced give that sharp, aromatic punch you can't fake with powder.
• Eggs: They bind the yogurt into a custard-like layer that holds everything together.
• Plain Greek yogurt: Tangy, creamy, and packed with protein, it replaces heavy cream without any sacrifice.
• Low-fat mozzarella: Melts beautifully and keeps the dish lighter while still delivering that gooey cheese pull.
• Parmesan cheese: Just a little grated on top adds a nutty, salty finish that makes the crust irresistible.
• Olive oil: For greasing and searing, it keeps things from sticking and adds a hint of richness.
• Fresh parsley or basil: A bright, herbaceous garnish that makes the whole dish look and taste more alive.

Instructions

Preheat and Prep:

Set your oven to 375°F and lightly grease a 9x9-inch baking dish with olive oil. This prevents sticking and gives the bottom layer a slight golden edge.

Season the Chicken:

Toss the chicken pieces in a bowl with oregano, smoked paprika, garlic powder, salt, and pepper until every bite is coated. The spices cling better to dry chicken, so don't rinse it first.

Sear the Chicken:

Heat olive oil in a large skillet over medium-high and sear the chicken for 3 to 4 minutes per side until golden but not fully cooked. You're building flavor here, not finishing it.

Sauté the Aromatics:

Lower the heat to medium, add the chopped onion, and cook for 3 minutes until soft and translucent. Stir in the minced garlic and cook for 30 seconds, just until fragrant.

Mix the Yogurt Base:

In a separate bowl, whisk the eggs and Greek yogurt until smooth and creamy. Season lightly with salt and pepper so the base doesn't taste flat.

Combine Chicken and Aromatics:

Return the seared chicken to the skillet with the onion and garlic, stir everything together, then remove from heat. This helps the flavors meld before layering.

Layer the Bake:

Arrange half the zucchini slices in the greased dish, spread half the chicken mixture over them, then pour half the yogurt-egg blend on top. Sprinkle with half the mozzarella and Parmesan, then repeat the layers.

Bake Covered:

Cover the dish loosely with foil and bake for 20 minutes. This traps moisture and gently cooks the eggs and zucchini without drying anything out.

Finish Uncovered:

Remove the foil and bake another 10 to 15 minutes until the cheese is melted, bubbly, and lightly golden on top. The uncovered time gives you that irresistible crispy cheese layer.

Rest and Serve:

Let the bake rest for 5 minutes so the layers set and slicing becomes clean and easy. Garnish with fresh parsley or basil and serve warm.

Save

One evening, my dad asked if there was pasta hiding under all that cheese. I told him it was just zucchini, and he looked skeptical until he tried a bite and went quiet. By the end of dinner, he'd scraped his plate clean and asked when I'd make it again. That's when I knew this recipe had real staying power.

Storage and Reheating

This bake keeps beautifully in the fridge for up to four days, tightly covered. I've reheated individual portions in the microwave for about 90 seconds, and they come out just as creamy and satisfying. For a crispier top, reheat slices in a 350°F oven for 10 minutes. The flavors actually deepen overnight, so don't be surprised if day two tastes even better than day one.

Swaps and Variations

I've swapped Greek yogurt for cottage cheese when I ran out, and it gave the bake a slightly firmer, almost ricotta-like texture that my husband preferred. You can toss in chopped bell peppers or a handful of baby spinach between the layers for extra color and nutrients. If you like heat, a pinch of red pepper flakes in the chicken seasoning or a drizzle of hot sauce over your slice adds a nice kick. For a dairy-free version, plant-based cheese and yogurt work surprisingly well, just check the labels for thickness.

Serving Suggestions

I usually serve this with a simple side salad dressed in lemon and olive oil to keep things light and fresh. Roasted cherry tomatoes or a handful of arugula on the side balance the richness without adding much effort. If you want more substance, a slice of crusty whole-grain bread or a scoop of cauliflower rice rounds out the plate nicely.

• Pair it with a crisp white wine or sparkling water with lemon for a clean finish.
• Top individual servings with a dollop of Greek yogurt and a sprinkle of fresh herbs for extra tang.
• Pack leftovers in meal prep containers with a side of steamed broccoli for grab-and-go lunches.

Save

This bake has become my answer to busy weeknights and unexpected guests alike, always reliable and always gone by the end of the meal. I hope it finds a permanent spot in your rotation, too.

Recipe FAQs

→ Can I make this bake ahead of time?

Yes, assemble the entire dish up to 24 hours in advance and refrigerate unbaked. Add 5-10 minutes to the baking time if baking straight from the refrigerator.

→ What vegetables can I substitute for zucchini?

Yellow squash, eggplant, or bell peppers work well. You can also add spinach, mushrooms, or broccoli for extra vegetables.

→ Is this suitable for freezing?

Yes, this freezes beautifully. Cool completely, wrap tightly in foil and plastic, and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.

→ Can I use chicken thighs instead of breasts?

Absolutely. Boneless skinless chicken thighs will add more moisture and richness. Just adjust cooking time as thighs may need a few extra minutes.

→ How do I know when it's fully cooked?

The internal temperature should reach 165°F (74°C) when tested with a meat thermometer. The cheese should be melted, bubbly, and lightly golden on top.

→ Can I make this dairy-free?

Yes, use plant-based yogurt and cheese alternatives. The texture will be slightly different but still delicious and protein-rich.