High Protein Chicken Zucchini Bake

The smell of smoked paprika hitting hot oil always reminds me of Sunday afternoons when I'd batch-cook for the week ahead. I used to think casseroles were boring until a friend served me something like this—layers of tender chicken and zucchini bound together with creamy yogurt and melted cheese. It was satisfying without feeling heavy, and I could actually taste every ingredient. That night, I scribbled down my own version on a grocery receipt, and it's been in my rotation ever since.

I first made this for a potluck where half the group was counting macros and the other half just wanted comfort food. Everyone went back for seconds, and no one guessed it was low-carb until I mentioned it. One friend asked if I'd used cream, and I loved watching her face when I said Greek yogurt. It became my go-to proof that healthy doesn't have to mean sacrificing flavor or satisfaction.

Ingredients

• Boneless, skinless chicken breast (1 pound): The star protein here; cutting it into bite-sized pieces helps it cook evenly and soak up all the spices and creamy layers.
• Dried oregano (1 teaspoon): Adds an earthy, slightly floral note that pairs beautifully with the smoked paprika.
• Smoked paprika (1 teaspoon): This is what gives the chicken that warm, slightly smoky depth without needing a grill.
• Garlic powder (½ teaspoon): A convenient way to season the chicken evenly before it hits the pan.
• Salt and black pepper: Essential for bringing out every other flavor; don't skimp on freshly ground pepper.
• Zucchini (2 medium, about 4 cups sliced): Mild and tender, zucchini soaks up the yogurt mixture and adds volume without many carbs.
• Yellow onion (1 small, finely chopped): Sautéed onion brings sweetness and a savory base to the whole bake.
• Garlic (2 cloves, minced): Fresh garlic makes all the difference; it blooms in the hot skillet and perfumes the entire dish.
• Large eggs (2): They bind the yogurt into a custard-like layer that holds everything together as it bakes.
• Plain Greek yogurt (½ cup): Tangy, creamy, and packed with protein; it replaces heavy cream without any guilt.
• Shredded low-fat mozzarella (1 cup, divided): Melts into gooey, golden pools on top and between the layers.
• Grated Parmesan (2 tablespoons): Adds a nutty, salty finish that crisps up beautifully under the broiler.
• Olive oil (1 tablespoon, plus extra for greasing): Just enough to sear the chicken and keep everything from sticking.
• Fresh parsley or basil (optional): A bright, herby garnish that makes the whole dish feel restaurant-worthy.

Instructions

Prep your oven and dish:

Preheat the oven to 375°F (190°C) and lightly grease a 9x9-inch baking dish with olive oil. This ensures nothing sticks and cleanup stays easy.

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 bit is coated. The spices will form a flavorful crust when you sear them.

Sear the chicken:

Heat 1 tablespoon olive oil in a large skillet over medium-high heat and add the seasoned chicken. Sear for 3 to 4 minutes per side until golden; it doesn't need to be fully cooked yet since it will finish in the oven.

Sauté the aromatics:

Lower the heat to medium, add the chopped onion to the same skillet, and cook for 3 minutes until softened. Stir in the minced garlic and cook for 30 seconds, stirring constantly so it doesn't burn.

Make the yogurt-egg mixture:

In a separate bowl, whisk together the eggs and Greek yogurt until smooth and season lightly with salt and pepper. This creamy blend will bind the layers and bake into a custard-like texture.

Combine chicken with aromatics:

Return the seared chicken to the skillet and stir to combine with the onion and garlic. Remove from heat so you can start layering.

Build the first layer:

Spread half of the sliced zucchini in the bottom of your prepared baking dish, then top with half of the chicken-onion mixture. Pour half of the yogurt-egg mixture evenly over the top.

Add cheese and repeat:

Sprinkle with half of the mozzarella and half of the Parmesan, then repeat the entire layering process with the remaining zucchini, chicken, yogurt-egg mix, and cheeses. This double-decker approach ensures every bite is packed with flavor.

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 melted, bubbly, and lightly golden. The foil traps steam at first, keeping everything moist.

Rest and garnish:

Let the bake rest for 5 minutes before slicing so the layers can set. Garnish with chopped fresh parsley or basil if you like, then serve warm.

Save

One evening, I pulled this out of the oven just as my neighbor knocked on the door to borrow an egg. The smell wafting through the hallway was so good that I ended up inviting her to stay for dinner. We sat at my tiny kitchen table, and she couldn't believe how simple the ingredient list was. That's when I realized this dish had become more than meal prep—it was a reason to gather and share a warm, nourishing meal.

Storage and Reheating

This bake keeps beautifully in an airtight container in the fridge for up to four days, making it perfect for weekday lunches. I usually portion it into individual containers so I can grab one on my way out the door. Reheat in the microwave for about two minutes, or pop it back in a 350°F oven for ten minutes if you want the cheese to get bubbly again. The flavors actually deepen overnight, so don't be surprised if day two tastes even better than day one.

Swaps and Variations

If you're not a fan of zucchini, thinly sliced eggplant or even mushrooms work wonderfully in its place. For a spicier kick, I sometimes stir red pepper flakes into the yogurt mixture or drizzle hot sauce over my portion. Cottage cheese can replace the Greek yogurt for an even higher protein count and a slightly different tangy flavor. Bell peppers, baby spinach, or sun-dried tomatoes are all fair game if you want to sneak in more veggies.

Serving Suggestions

I like to serve this with a crisp green salad dressed in lemon vinaigrette to balance the richness of the cheese. A slice of crusty whole-grain bread on the side is perfect for soaking up any extra yogurt sauce, though it does add carbs. For a fully low-carb meal, roasted asparagus or steamed broccoli make excellent companions.

• Pair it with a light white wine like Sauvignon Blanc or Pinot Grigio.
• Top with a dollop of extra Greek yogurt and fresh dill for a Mediterranean twist.
• Serve over cauliflower rice if you want to stretch it into more servings.

Save

This high-protein chicken zucchini bake has earned its spot in my weekly lineup because it's equal parts nourishing and delicious. Whether you're meal-prepping for busy days or feeding a crowd, it delivers comfort without compromise.

Questions & Answers

→ Can I make this ahead for meal prep?

Absolutely. This bake reheats beautifully and stays moist for several days. Portion into containers after cooling and refrigerate for up to 4 days. Reheat in the microwave or oven until warmed through.

→ What can I substitute for Greek yogurt?

Low-fat cottage cheese blended until smooth works well and adds even more protein. For dairy-free options, use unsweetened coconut yogurt or a plant-based yogurt alternative.

→ Do I need to cook the chicken completely before baking?

No, just sear until golden on the outside. The chicken will finish cooking in the oven as the bake cooks, ensuring it stays tender rather than becoming dry.

→ Can I add more vegetables?

Definitely. Bell peppers, baby spinach, or mushrooms work great. Sauté them briefly with the onions before layering. Just keep the total vegetable amount similar so the baking time stays consistent.

→ How do I know when it's done?

The bake is ready when the cheese is melted, bubbly, and lightly golden on top, and a knife inserted in the center comes out hot. The internal temperature should reach 165°F (74°C).