High Protein Chicken Zucchini Bake
This savory one-dish meal features tender chicken, soft zucchini, and a creamy egg-and-yogurt custard topped with melted cheese, providing a healthy, high-protein twist to your weeknight dinners.
Ingredients
Main Ingredients
- 1 pound boneless, skinless chicken breast, cut into bite-sized pieces You can substitute with boneless, skinless chicken thighs for juicier results.
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika Substitute with regular paprika and a pinch of cumin if desired.
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt Add more salt to taste.
- to taste freshly ground black pepper
- 2 medium zucchini, thinly sliced (about 4 cups) Salt and drain if too watery.
- 1 small yellow onion, finely chopped
- 2 cloves garlic, minced
- 2 large eggs Use room temperature for a smoother custard.
- 1/2 cup plain Greek yogurt Can substitute with low-fat sour cream or full-fat yogurt.
- 1 cup shredded low-fat mozzarella cheese, divided Feel free to mix with other cheeses for varied flavors.
- 2 tablespoons grated Parmesan cheese Increase for nuttier flavor.
- 1 tablespoon olive oil, plus extra for greasing
- to taste fresh parsley or basil for garnish (optional)
Instructions
Preparation
- Preheat oven to 375°F. Lightly grease a 9×9-inch baking dish with olive oil.
Cooking Chicken
- In a medium bowl, combine oregano, smoked paprika, garlic powder, salt, and pepper. Toss the chicken pieces in the spice mixture until coated.
- Heat olive oil in a large skillet over medium-high heat. Add seasoned chicken and sear for 3–4 minutes per side until golden. Transfer the chicken to a plate.
Sauté Aromatics
- In the same skillet, reduce heat to medium. Add onion and sauté for 3 minutes until softened. Add minced garlic and cook for 30 seconds, stirring constantly.
- Return the seared chicken to the skillet and mix with the onion and garlic.
Custard Mixture
- In a bowl, whisk together eggs and Greek yogurt until smooth. Season lightly with salt and pepper.
Layering
- Layer half of the zucchini in the baking dish. Spread half of the chicken mixture over it, pour half of the yogurt mixture, and sprinkle half of the mozzarella and Parmesan on top. Repeat the layering with the remaining ingredients.
Baking
- Cover with foil and bake for 20 minutes. Remove foil and bake for an additional 10–15 minutes until cheese is melty and golden.
- Let it rest for 5 minutes before slicing. Garnish with parsley or basil if desired.
Notes
Great for meal prep as it reheats well. For variations, feel free to use different cheeses or add herbs to the custard.