High Protein Chicken Zucchini Bake

My neighbor knocked on my door one Tuesday evening with a bag of zucchini from her garden, laughing about how she'd run out of people to give them to. I had chicken thawing and not much else planned, so I started layering things in a dish, mixing yogurt with eggs because I was out of cream. What came out of the oven that night wasn't just dinner, it was the kind of accident that makes you grab a pen and write everything down before you forget.

I made this for my brother when he was training for a half marathon and complaining about boring meal prep. He ate two servings straight from the pan, standing at the counter, and asked if I could teach him how to make it. That's when I knew it had crossed over from weeknight experiment to something worth keeping around.

Ingredients

• Boneless, skinless chicken breast (1 pound): Searing it first locks in flavor and keeps the texture from going rubbery during the long bake.
• Dried oregano (1 teaspoon): This herb brings a warm, Mediterranean backbone that plays beautifully with the yogurt.
• Smoked paprika (1 teaspoon): A little smokiness makes the whole dish taste like you worked harder than you did.
• Garlic powder (½ teaspoon): Use this in the spice rub for even coating, then add fresh garlic to the skillet for a double hit.
• Salt and black pepper: Season in layers, tasting as you go, especially the yogurt mixture.
• Zucchini (2 medium): Slice them thin so they cook evenly and release just enough moisture without flooding the dish.
• Yellow onion (1 small): Softened onion adds sweetness and body to the chicken layer.
• Garlic (2 cloves, minced): Fresh garlic blooms in the hot skillet and perfumes the entire bake.
• Eggs (2 large): They bind the yogurt into a creamy custard that holds everything together.
• Plain Greek yogurt (½ cup): Tangy, thick, and packed with protein, it replaces heavy cream without losing richness.
• Low-fat mozzarella (1 cup, divided): Melts into gooey pockets and creates that golden, bubbly top we all crave.
• Parmesan (2 tablespoons, grated): A little goes a long way for nutty, salty depth.
• Olive oil (1 tablespoon, plus extra for greasing): Just enough to sear the chicken and coat the dish.
• Fresh parsley or basil: A handful of green at the end brightens everything and makes it look like you tried.

Instructions

Prep the oven and dish:

Set your oven to 375°F and lightly grease a 9x9 inch baking dish with olive oil so nothing sticks. This step feels small but saves you scrubbing later.

Season the chicken:

In a medium bowl, mix oregano, smoked paprika, garlic powder, ½ teaspoon salt, and black pepper, then toss the chicken pieces until every bite is coated. The spices cling better to dry chicken, so skip rinsing if you can.

Sear the chicken:

Heat 1 tablespoon olive oil in a large skillet over medium high heat and add the chicken, letting it sit undisturbed for 3 to 4 minutes per side until golden brown. It won't be fully cooked yet, that's okay, the oven finishes the job.

Cook the aromatics:

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

Make the yogurt custard:

In a separate bowl, whisk the eggs and Greek yogurt together until smooth and creamy. Season lightly with salt and pepper, remembering the cheese will add more.

Combine chicken and aromatics:

Return the seared chicken to the skillet with the onion and garlic, stirring everything together. Pull the skillet off the heat.

Build the first layer:

Arrange half the zucchini slices in the bottom of your greased baking dish, then spread half the chicken mixture over top. Pour half the yogurt egg blend evenly across the surface.

Add the first cheese layer:

Sprinkle half the mozzarella and half the Parmesan over the yogurt. The cheese will melt down into the layers and bind them together.

Repeat the layers:

Layer the remaining zucchini, chicken mixture, and yogurt custard, then finish with the rest of the mozzarella and Parmesan on top. Pat it gently so everything settles.

Bake covered, then uncovered:

Cover the dish loosely with foil and bake for 20 minutes, then remove the foil and bake another 10 to 15 minutes until the cheese is bubbly and golden. The foil traps steam at first, keeping everything moist.

Rest and garnish:

Let the bake rest for 5 minutes so the custard sets and slicing becomes easier. Scatter fresh parsley or basil over the top and serve warm.

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The first time I brought this to a potluck, someone asked if it was lasagna. It's not, but I understood the question, it has that same comforting, layered warmth without the carb crash afterward. I watched three people go back for seconds, and one of them was on keto.

How to Store and Reheat

This bake keeps beautifully in the fridge for up to four days, tightly covered. I like to portion it into meal prep containers right after it cools, that way I'm not tempted to eat the whole pan in two sittings. Reheat individual servings in the microwave for about 90 seconds, or warm the whole dish in a 325°F oven for 15 minutes. The texture holds up better in the oven, but the microwave works just fine when you're in a rush.

Swaps and Variations

If you want to dial up the protein even more, swap the Greek yogurt for low fat cottage cheese, it adds a slightly different tang and even more creaminess. Ground turkey works in place of chicken if that's what you have, just season it a little more boldly. I've also stirred in handfuls of baby spinach and diced bell pepper between the layers when I'm trying to clear out the crisper drawer. For a dairy free version, use plant based mozzarella and coconut or almond yogurt, just check the labels to make sure they melt properly.

Serving Suggestions

This dish is hearty enough to stand alone, but I love serving it with a simple arugula salad dressed in lemon and olive oil. The peppery greens cut through the richness and make the whole plate feel balanced. If you're feeding someone who needs more carbs, a slice of crusty bread or a small portion of roasted potatoes on the side rounds things out nicely.

• Pair it with a crisp white wine or sparkling water with lemon.
• Top each serving with a dollop of pesto for an herby, garlicky boost.
• Serve it family style straight from the baking dish for a cozy, low fuss dinner.

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This recipe has become my answer to the question, what's for dinner when I actually want to enjoy it. It's flexible, forgiving, and always disappears faster than I expect.

Recipe Questions & Answers

→ Can I make this ahead of time?

Yes, this bake reheats beautifully and is ideal for meal prep. Store portions in airtight containers in the refrigerator for up to 4 days. Reheat in the microwave or oven at 350°F until warmed through.

→ What can I substitute for Greek yogurt?

Low-fat cottage cheese adds extra protein and a slightly different texture. For dairy-free options, use plain unsweetened almond or coconut yogurt, though the consistency may vary slightly.

→ How do I know when the bake is done?

The bake is ready when the cheese is melted, bubbly, and lightly golden on top, typically after 30-35 minutes of baking. The internal temperature should reach 165°F for safe consumption.

→ Can I add more vegetables?

Absolutely. Chopped bell peppers, baby spinach, or sliced mushrooms work well. Add them during the sauté step with the onions to ensure they're properly cooked before layering.

→ Is this freezer-friendly?

Yes, you can freeze the assembled unbaked bake for up to 3 months. Thaw overnight in the refrigerator before baking, adding a few extra minutes to the baking time if needed.