High Protein Chicken Zucchini Bake
Why make this recipe
This High Protein Chicken Zucchini Bake is an excellent choice for anyone looking to enjoy a healthy meal without compromising on flavor. Packed with lean protein from chicken and nutritious zucchini, this bake not only satisfies hunger but also supports your fitness goals. Plus, it’s a one-dish wonder that makes cleanup a breeze!
How to make High Protein Chicken Zucchini Bake
Ingredients:
- 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- ½ teaspoon garlic powder
- ½ teaspoon salt, plus more to taste
- Freshly ground black pepper to taste
- 2 medium zucchini, thinly sliced (about 4 cups)
- 1 small yellow onion, finely chopped
- 2 cloves garlic, minced
- 2 large eggs
- ½ cup plain Greek yogurt
- 1 cup shredded low-fat mozzarella cheese, divided
- 2 tablespoons grated Parmesan cheese
- 1 tablespoon olive oil, plus extra for greasing
- Fresh parsley or basil for garnish (optional)
Directions:
- Preheat your oven to 375°F. Lightly grease a 9×9-inch baking dish with some olive oil.
- In a medium bowl, mix together the oregano, smoked paprika, garlic powder, ½ teaspoon salt, and black pepper. Add the chicken pieces and toss them in the spice mix until they are well coated.
- Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the seasoned chicken and sear it for 3–4 minutes per side until it’s golden brown. Once done, transfer the chicken to a plate.
- In the same skillet, lower the heat to medium. Add the chopped onion and sauté for about 3 minutes until it becomes soft. Then add the minced garlic and cook for an additional 30 seconds, stirring constantly.
- In another bowl, whisk together the eggs and Greek yogurt until smooth. Add a little salt and pepper for extra flavor.
- Return the seared chicken to the skillet and mix it with the onion and garlic. Remove the skillet from heat.
- Layer half of the sliced zucchini in the bottom of the prepared baking dish. Spread half of the chicken-onion mixture on top of the zucchini. Pour half of the yogurt-egg mixture evenly over everything.
- Sprinkle half of the mozzarella cheese and half of the Parmesan cheese over the top.
- Repeat with the remaining zucchini slices, chicken mixture, yogurt-egg mix, and finish by adding the rest of the mozzarella and Parmesan cheese on top.
- Cover the dish loosely with foil and bake for 20 minutes.
- After 20 minutes, remove the foil and bake for another 10–15 minutes until the cheese is melted, bubbly, and lightly golden.
- Let the bake rest for about 5 minutes before slicing. If you like, garnish with fresh parsley or basil before serving.
How to serve High Protein Chicken Zucchini Bake
Serve this delicious bake warm, straight from the oven. It can stand alone as a satisfying meal, or you can pair it with a fresh salad for a complete dish. Enjoy it for lunch or dinner!
How to store High Protein Chicken Zucchini Bake
To store leftovers, let the bake cool completely. Then, cover it with plastic wrap or transfer it to an airtight container. It can be kept in the refrigerator for up to 3 days. For longer storage, freeze it for up to 2 months. Make sure to reheat thoroughly before serving.
Tips to make High Protein Chicken Zucchini Bake
- If you want extra flavor, marinate the chicken in the spice mix for a few hours before cooking.
- Feel free to add more veggies like bell peppers or spinach to make it even healthier.
- To make this dish gluten-free, ensure that the yogurt and any other ingredients used are certified gluten-free.
Variation
You can customize this dish by swapping out the chicken for ground turkey or even making it vegetarian by using chickpeas or tofu instead. You can also try adding different types of cheese or spices according to your taste.
FAQs
1. Can I use frozen chicken for this recipe?
Yes, you can use frozen chicken, but be sure to thaw it completely and drain off any excess water before cooking.
2. How can I make this dish spicier?
You can add red pepper flakes or your choice of spicy seasoning to the spice mix to give it a nice kick.
3. Is there a dairy-free option for this recipe?
Yes! You can substitute the Greek yogurt with dairy-free yogurt and use dairy-free cheese for a delicious dairy-free version.
High Protein Chicken Zucchini Bake
Ingredients
Method
- Preheat your oven to 375°F. Lightly grease a 9x9 inch baking dish with some olive oil.
- In a medium bowl, mix together the oregano, smoked paprika, garlic powder, ½ teaspoon salt, and black pepper. Add the chicken pieces and toss them in the spice mix until they are well coated.
- Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the seasoned chicken and sear it for 3–4 minutes per side until it’s golden brown. Once done, transfer the chicken to a plate.
- In the same skillet, lower the heat to medium. Add the chopped onion and sauté for about 3 minutes until it becomes soft. Then add the minced garlic and cook for an additional 30 seconds, stirring constantly.
- In another bowl, whisk together the eggs and Greek yogurt until smooth. Add a little salt and pepper for extra flavor.
- Return the seared chicken to the skillet and mix it with the onion and garlic. Remove the skillet from heat.
- Layer half of the sliced zucchini in the bottom of the prepared baking dish. Spread half of the chicken-onion mixture on top of the zucchini. Pour half of the yogurt-egg mixture evenly over everything.
- Sprinkle half of the mozzarella cheese and half of the Parmesan cheese over the top.
- Repeat with the remaining zucchini slices, chicken mixture, yogurt-egg mix, and finish by adding the rest of the mozzarella and Parmesan cheese on top.
- Cover the dish loosely with foil and bake for 20 minutes.
- After 20 minutes, remove the foil and bake for another 10–15 minutes until the cheese is melted, bubbly, and lightly golden.
- Let the bake rest for about 5 minutes before slicing. If you like, garnish with fresh parsley or basil before serving.
