High Protein Chicken Zucchini Bake

My apartment smelled like a Mediterranean bistro the first time I made this chicken and zucchini bake. I had prepped everything ahead, just trying to use up some zucchini that was threatening to go soft, and the combination of searing spices, garlic, and bubbling cheese filled the entire hallway. My roommate poked her head in, asking what restaurant I had ordered from, and I laughed pulling this golden, bubbling dish from the oven.

Last winter I brought this to a friend who had just started a new job and was barely eating. She took one bite of the creamy, cheesy layers and actually put her fork down to say she had forgotten food could be this good. It has become our default comfort meal for anyone who needs feeding without the fuss.

Ingredients

• Chicken breast: Cutting into bite sized pieces ensures even cooking and maximum surface area for the spice rub
• Dried oregano and smoked paprika: This combination gives the chicken a savory depth that holds up through baking
• Garlic powder and salt: Essential for building a flavorful base before the chicken even hits the heat
• Zucchini: Thinly sliced so it softens beautifully in the oven without turning mushy
• Yellow onion: Finely chopped to distribute sweetness throughout every layer
• Fresh garlic: Minced and cooked briefly to mellow its bite while keeping aromatic promise
• Greek yogurt: Creates a creamy custard like texture that binds the layers together
• Eggs: Act as the structural element that sets the yogurt mixture into a silky ribbon
• Mozzarella and Parmesan: The mozzarella melts into gooey strands while Parmesan adds salty umami on top
• Olive oil: Used for searing chicken and greasing the dish, preventing any tragic sticking situations

Instructions

Prep ingredients easily by chopping vegetables, slicing meats, and serving dishes neatly during everyday cooking.

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Get your oven ready:

Preheat to 375°F and lightly grease a 9x9 baking dish with olive oil so nothing sticks later

Season the chicken:

Mix oregano, smoked paprika, garlic powder, half teaspoon salt, and black pepper, then coat chicken pieces until every surface is dusted with spices

Sear for flavor:

Heat olive oil in a large skillet over medium high heat and cook chicken 3 to 4 minutes per side until golden but not fully cooked through

Build aromatic base:

Reduce heat to medium, sauté chopped onion for 3 minutes until softened, add minced garlic and cook 30 seconds stirring constantly

Make creamy binder:

Whisk eggs and Greek yogurt until completely smooth, seasoning lightly with salt and pepper

Combine filling:

Return seared chicken to skillet and mix with onion and garlic, then remove from heat

First layer:

Arrange half the zucchini slices in the baking dish, spread half the chicken mixture on top, pour half the yogurt mixture, and sprinkle with half the cheeses

Second layer:

Repeat with remaining zucchini, chicken, yogurt mixture, and finish with remaining mozzarella and Parmesan

Bake covered:

Cover loosely with foil and bake 20 minutes, then remove foil and bake 10 to 15 minutes until cheese is melted, bubbly, and lightly golden

Rest before serving:

Let the bake sit 5 minutes so the layers set, then slice and serve garnished with fresh herbs if you like

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This dish has saved me more times than I care to count during busy weeks when I want something nourishing but do not have energy for complicated cooking. The way the layers come together makes it feel fancy enough for company even though it comes together so easily.

Perfecting the Layers

Even layering is the secret to this bake working so well. If you pile everything unevenly, some sections will end up dry while others are swimming. I take my time spreading each layer, and the difference in the final texture is worth that extra attention.

Make Ahead Magic

You can assemble this bake up to a day ahead and keep it covered in the refrigerator. The flavors actually develop more this way, and having dinner ready to pop in the oven feels like giving your future self a gift.

Customization Ideas

Sometimes I swap in spinach or bell peppers for extra nutrition, and once I added sun dried tomatoes which made it feel completely different. Small changes keep this recipe feeling fresh even when it is in regular rotation.

• Add red pepper flakes to the spice mix for subtle heat
• Try cottage cheese instead of Greek yogurt for a chunkier texture
• Stir in fresh basil or parsley right before serving for bright contrast

Chop vegetables, slice meats, and prep ingredients easily for everyday cooking and homemade recipes.

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There is something deeply satisfying about pulling a bubbling, golden cheese topped casserole from the oven and knowing it is packed with protein too. Enjoy every creamy, savory bite.

Recipe Questions & Answers

→ How can I make this dish spicier?

You can add a pinch of red pepper flakes to the chicken seasoning or whisk some hot sauce into the yogurt-egg mixture for an extra kick.

→ Can I prepare this bake ahead of time?

Yes, this dish is great for meal prep. You can assemble it a day in advance, cover, and refrigerate. Add 10-15 minutes to the baking time if baking from cold.

→ What are some good substitutions for Greek yogurt?

For a similar texture and even more protein, you can swap Greek yogurt for low-fat cottage cheese in the creamy binder.

→ How can I add more vegetables to this bake?

Consider stirring in chopped bell peppers, baby spinach, or sliced mushrooms with the onions, or adding an extra layer of thinly sliced vegetables.

→ Is this dish suitable for a dairy-free diet?

Yes, you can adapt it by using plant-based cheese shreds and a dairy-free plain yogurt alternative for the creamy sauce. Always check labels for suitability.

→ What is the best way to reheat leftovers?

Reheat individual portions in the microwave until warmed through, or place the entire dish, covered with foil, in an oven preheated to 325°F (160°C) until hot.