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High Protein Chicken Zucchini Bake - A Simple, Satisfying Weeknight Dinner

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 pounds boneless, skinless chicken breast, cut into 1-inch pieces
  • 3 medium zucchini, sliced into half-moons (about 1/4-inch thick)
  • 1 small red onion, thinly sliced
  • 3 cloves garlic, minced
  • 1 cup plain nonfat Greek yogurt
  • 1/2 cup shredded part-skim mozzarella
  • 1/4 cup grated Parmesan
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice (fresh is best)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon smoked paprika (optional but recommended)
  • 1/2 teaspoon red pepper flakes (optional for heat)
  • Salt and black pepper, to taste
  • Fresh parsley or basil, chopped, for garnish
  • Nonstick spray or a little extra olive oil for the baking dish

Method
 

  1. Preheat and prep the dish. Set your oven to 400°F (200°C). Lightly grease a 9x13-inch baking dish with nonstick spray or a drizzle of olive oil.
  2. Salt the zucchini. Toss the sliced zucchini with a good pinch of salt and let it sit in a colander for 10 minutes. This draws out extra moisture so the bake doesn’t get watery. Pat dry with paper towels.
  3. Season the chicken. In a bowl, combine the chicken with 1 tablespoon olive oil, oregano, basil, smoked paprika, 1/2 teaspoon salt, and black pepper. Mix to coat evenly.
  4. Make the light creamy mix. In another bowl, stir together Greek yogurt, lemon juice, garlic, red pepper flakes (if using), a pinch of salt, and a few grinds of pepper. This will keep the chicken tender and add flavor without a heavy sauce.
  5. Layer the vegetables. Spread the onion slices in the bottom of the baking dish. Add the zucchini on top, drizzle with the remaining 1 tablespoon olive oil, and season lightly with salt and pepper. Toss right in the dish to coat.
  6. Add chicken and sauce. Scatter the seasoned chicken across the zucchini. Spoon the yogurt mixture over the chicken and gently toss everything in the dish to distribute. Smooth into an even layer.
  7. Add cheeses. Sprinkle mozzarella evenly over the top. Finish with the grated Parmesan for extra flavor and a golden crust.
  8. Bake. Place in the oven and bake for 25–30 minutes, until the chicken is cooked through (165°F/74°C internal temperature) and the top is bubbling and lightly browned.
  9. Optional broil. For extra color, switch to broil for 1–2 minutes at the end. Watch closely to avoid burning.
  10. Rest and serve. Let the bake rest for 5–10 minutes so the juices settle. Garnish with chopped parsley or basil. Serve as is, or with brown rice, quinoa, or a side salad.