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High Protein Chicken Zucchini Bake

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  • Total Time: 45 minutes
  • Yield: 6 servings
  • Diet: High Protein, Low Carb

Description

A family-friendly casserole balancing lean protein with zucchini and melty cheese, perfect for nutritious weeknight dinners.

Ingredients

  • 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
  • 1 teaspoon dried oregano
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 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
  • 1/2 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)

Instructions

  1. Preheat the oven to 375°F. Lightly grease a 9×9-inch baking dish with olive oil.
  2. In a medium bowl, combine oregano, smoked paprika, garlic powder, 1/2 teaspoon salt, and black pepper. Toss the chicken pieces in the spice mixture until well coated.
  3. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the seasoned chicken and sear for 3-4 minutes per side until golden. Remove chicken to a plate and set aside.
  4. Reduce heat to medium. Add the chopped onion and sauté for 3 minutes until softened. Add the minced garlic and cook for another 30 seconds, stirring constantly.
  5. In a separate bowl, whisk together the eggs and Greek yogurt until smooth. Season lightly with salt and pepper.
  6. Return the seared chicken to the skillet and stir to combine with the onion and garlic mixture. Remove from heat.
  7. Layer half of the sliced zucchini in the bottom of the prepared baking dish. Spread half of the chicken-onion mixture over the zucchini. Pour half of the yogurt-egg mixture evenly on top.
  8. Sprinkle with half of the shredded mozzarella and half of the Parmesan.
  9. Repeat with the remaining zucchini slices, chicken mixture, yogurt-egg mix, and finish with the remaining mozzarella and Parmesan.
  10. Cover the dish loosely with foil and bake for 20 minutes.
  11. Remove the foil and bake an additional 10-15 minutes, until the cheese is melted, bubbly, and lightly golden.
  12. Let the bake rest for 5 minutes before slicing. Garnish with chopped fresh parsley or basil, if desired. Serve warm.

Notes

For a dairy-free option, use unsweetened soy yogurt and a flax ‘egg’ instead of a whole egg. Pat zucchini dry before layering to reduce moisture.

  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Category: Main Course
  • Method: Baking
  • Cuisine: American

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Find it online: https://practicedrecipes.com/high-protein-chicken-zucchini-bake/