High Protein Chicken Zucchini Bake

My neighbor knocked on my door one Tuesday evening holding a zucchini the size of a small baseball bat. She'd planted too many and was desperate to offload them before they turned into floating devices. I promised I'd use it, and by the next night, I'd turned that monster squash and some leftover chicken into this layered bake that's been on repeat ever since. The kitchen smelled like garlic and melted cheese, and my husband walked in asking if we were having company. We weren't, but the dish felt special enough that we should have.

I made this for a potluck at work once, and three different people asked if I'd brought lasagna. When I told them it was gluten-free and loaded with protein, they didn't believe me until I walked them through the layers. One coworker, who usually brought sad desk salads, started prepping it every Sunday. She told me it was the first time meal prep didn't feel like punishment. I still think about that compliment when I'm slicing zucchini on a Sunday afternoon.

Ingredients

• Boneless, skinless chicken breast: The protein foundation of this dish; cutting it into bite-sized pieces ensures it cooks evenly and stays tender throughout the bake.
• Dried oregano: Adds an earthy, slightly floral note that pairs beautifully with the smoked paprika and ties the whole dish together.
• Smoked paprika: This is the secret to that subtle smoky depth; don't skip it or the flavor will fall flat.
• Garlic powder: A quick way to infuse the chicken with savory warmth before it even hits the pan.
• Salt and black pepper: Essential for building layers of flavor; taste as you go and adjust to your preference.
• Zucchini: Sliced thin, they soften into silky layers that soak up all the creamy, cheesy goodness without turning mushy.
• Yellow onion: Sautéed until soft and sweet, it adds a mellow backbone that balances the richness of the dairy.
• Garlic cloves: Fresh is best here; those 30 seconds in the hot pan release an aroma that makes the whole kitchen feel alive.
• Eggs: They bind the yogurt into a custard-like coating that holds everything together and adds a boost of protein.
• Plain Greek yogurt: Creamy and tangy, it replaces heavy cream while keeping the dish light and protein-packed.
• Mozzarella cheese: Melts into gooey, golden pools on top; using low-fat keeps it lighter without sacrificing that stretch.
• Parmesan cheese: A little goes a long way, adding sharp, nutty flavor and helping the top crisp up beautifully.
• Olive oil: For searing the chicken and greasing the dish; it adds just enough richness without weighing things down.
• Fresh parsley or basil: A handful of chopped herbs at the end brightens up every bite and makes the dish look like you really tried.

Instructions

Prep the Oven and Dish:

Preheat your oven to 375°F and lightly grease a 9x9-inch baking dish with olive oil so nothing sticks. This step sets you up for easy cleanup later.

Season the Chicken:

In a medium bowl, mix oregano, smoked paprika, garlic powder, salt, and pepper, then toss the chicken pieces until every bit is coated. The spices cling better to dry chicken, so pat it dry first if it's damp.

Sear the Chicken:

Heat a tablespoon of olive oil in a large skillet over medium-high heat and add the chicken in a single layer. Let it sear for 3 to 4 minutes per side until golden but not fully cooked; it will finish in the oven.

Sauté the Aromatics:

Lower the heat to medium, toss in the chopped onion, and cook for 3 minutes until it softens and turns translucent. Stir in the minced garlic and cook for just 30 seconds, stirring constantly so it doesn't burn.

Whisk the Yogurt Mixture:

In a separate bowl, whisk together the eggs and Greek yogurt until smooth and creamy. Season lightly with salt and pepper; this mixture will bind everything together like a protein-rich custard.

Combine Chicken and Aromatics:

Return the seared chicken to the skillet with the onion and garlic, stirring to coat everything evenly. Remove the skillet from heat so nothing overcooks.

Build the First Layer:

Arrange half of the zucchini slices in the bottom of the greased baking dish, then spread half of the chicken mixture over them. Pour half of the yogurt-egg blend evenly on top, making sure it seeps into all the gaps.

Add the First Cheese Layer:

Sprinkle half of the shredded mozzarella and half of the Parmesan over the yogurt layer. The cheese will melt down and create pockets of gooey richness.

Repeat the Layers:

Layer the remaining zucchini, chicken mixture, yogurt-egg blend, and finish with the rest of the mozzarella and Parmesan. Press down gently with a spoon so everything settles.

Bake Covered:

Cover the dish loosely with foil and bake for 20 minutes; this steams the zucchini and cooks the chicken through without drying it out. The foil traps moisture, keeping everything tender.

Finish Uncovered:

Remove the foil and bake for another 10 to 15 minutes until the cheese is bubbly, melted, and lightly golden on top. The edges should look crispy and inviting.

Rest and Garnish:

Let the bake sit for 5 minutes before slicing so the layers set and don't slide apart. Garnish with fresh parsley or basil if you have it, then serve warm straight from the dish.

Save

The first time I served this to my kids, my youngest asked if we could have it for breakfast. I laughed, but honestly, reheated with a fried egg on top the next morning, it wasn't a bad idea. That's when I realized this dish didn't fit neatly into a mealtime box. It was just good food, the kind that made people happy no matter when they ate it. My daughter still requests it on Sunday nights, and I never say no.

How to Store and Reheat

This bake keeps beautifully in an airtight container in the fridge for up to four days, making it perfect for meal prep. I like to portion it into individual containers so I can grab one on my way out the door. Reheat it in the microwave for about two minutes, or pop it in a 350°F oven for ten minutes if you want the top to crisp up again. The yogurt mixture holds its texture remarkably well, so leftovers don't turn watery or sad. If you're freezing it, wrap individual slices tightly in foil and freeze for up to two months; thaw overnight in the fridge before reheating.

Swaps and Variations

If you're not a fan of zucchini, thinly sliced eggplant or yellow squash work just as well and bring their own subtle sweetness. Ground turkey or lean ground beef can replace the chicken if that's what you have on hand; just brown it first and drain any excess fat. For a dairy-free version, swap the Greek yogurt for unsweetened coconut yogurt and use plant-based cheese, though the texture will be slightly less creamy. I've also stirred in a handful of baby spinach or diced bell peppers between the layers when I'm feeling ambitious. A pinch of red pepper flakes in the yogurt mixture adds a gentle heat that wakes up the whole dish.

Serving Suggestions

This bake is hearty enough to stand on its own, but I love serving it with a simple arugula salad dressed in lemon and olive oil to cut through the richness. A side of roasted cherry tomatoes or a few spoonfuls of marinara sauce drizzled on top can make it feel even more lasagna-like. If you're feeding a crowd, a crusty piece of garlic bread on the side never hurts, even though it's already filling. I've also served it alongside quinoa or cauliflower rice when I want to stretch it further for guests.

• Pair it with a crisp green salad and a squeeze of fresh lemon for brightness.
• Drizzle a little hot sauce or pesto on top right before serving for extra flavor.
• Serve with a glass of chilled white wine or sparkling water with cucumber slices for a light, refreshing meal.

Save

This bake has become my go-to when I want something that feels like comfort food but doesn't leave me sluggish an hour later. It's proof that eating well doesn't mean giving up the things that make a meal satisfying.

Recipe Questions & Answers

→ Can I make this ahead of time?

Yes, assemble the entire dish up to 24 hours in advance and refrigerate. When ready to bake, add 5-10 minutes to the covered baking time since it will be cold.

→ What can I substitute for Greek yogurt?

Low-fat cottage cheese blended until smooth works beautifully for extra protein. For dairy-free options, use unsweetened coconut yogurt or a plant-based yogurt alternative.

→ How do I store leftovers?

Store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave at 50% power or in a 350°F oven until warmed through.

→ Can I freeze this bake?

Yes, freeze before baking for best results. Wrap tightly and freeze for up to 3 months. Thaw overnight in the refrigerator before baking as directed.

→ Why do I need to sear the chicken first?

Searing creates a golden crust and locks in juices, adding depth of flavor that baking alone wouldn't achieve. The chicken finishes cooking in the oven, ensuring it stays tender.

→ Can I add more vegetables?

Absolutely. Chopped bell peppers, baby spinach, or mushrooms can be layered with the zucchini. Just keep proportions similar to maintain the proper texture and baking time.