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High Protein Chicken Zucchini Bake Recipe

★★★★★

4.8 from 99 reviews
  • Author: Hugo
  • Total Time: 50 minutes
  • Yield: 4 servings 1x
  • Diet: Low Fat

Description

This High Protein Chicken Zucchini Bake is a nutritious and flavorful dish featuring tender chicken breast seasoned with aromatic spices, layered with fresh zucchini slices, and baked with a creamy mixture of Greek yogurt, eggs, and melted mozzarella and Parmesan cheeses. Perfect as a wholesome dinner option, this recipe combines lean protein and vegetables for a satisfying, low-carb meal that is easy to prepare and delicious.

Ingredients

Scale

Chicken and Seasoning

  • 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

Vegetables and Aromatics

  • 2 medium zucchini, thinly sliced (about 4 cups)
  • 1 small yellow onion, finely chopped
  • 2 cloves garlic, minced

Binding and Cheese

  • 2 large eggs
  • ½ cup plain Greek yogurt
  • 1 cup shredded low-fat mozzarella cheese, divided
  • 2 tablespoons grated Parmesan cheese

Oils and Garnish

  • 1 tablespoon olive oil, plus extra for greasing
  • Fresh parsley or basil for garnish (optional)

Instructions

  1. Prepare Baking Dish: Preheat your oven to 375°F (190°C). Lightly grease a 9×9-inch baking dish with olive oil to prevent sticking.
  2. Season Chicken: In a medium bowl, mix dried oregano, smoked paprika, garlic powder, ½ teaspoon salt, and black pepper. Toss the chicken pieces in this spice blend until they are evenly coated.
  3. Sear Chicken: Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the seasoned chicken pieces and sear them for 3 to 4 minutes on each side until they develop a golden crust. Once done, transfer the chicken to a plate and set aside.
  4. Sauté Aromatics: Using the same skillet, lower the heat to medium. Add the finely chopped onion and sauté for about 3 minutes until softened. Then add the minced garlic and cook for an additional 30 seconds, stirring constantly to release its fragrance.
  5. Prepare Yogurt Mixture: In a separate bowl, whisk together the two eggs and ½ cup of plain Greek yogurt until smooth and creamy. Season lightly with salt and pepper to taste.
  6. Combine Chicken Mixture: Return the seared chicken to the skillet with the onion and garlic mixture, stirring well to combine all the ingredients. Remove the skillet from heat.
  7. First Layer: Arrange half of the sliced zucchini evenly at the bottom of the prepared baking dish. Spread half of the chicken and onion mixture over the zucchini layer. Pour half of the yogurt and egg mixture evenly on top.
  8. First Cheese Layer: Sprinkle half of the shredded mozzarella cheese and half of the grated Parmesan cheese over the top of the first layered mixture.
  9. Second Layer: Repeat the layering process with the remaining zucchini slices followed by the rest of the chicken mixture and yogurt-egg mixture. Finish by topping with the remaining shredded mozzarella and Parmesan cheeses.
  10. Bake Covered: Loosely cover the baking dish with aluminum foil to retain moisture and bake in the preheated oven for 20 minutes.
  11. Finish Baking: Remove the foil and continue baking for an additional 10 to 15 minutes, until the cheese is melted, bubbly, and beginning to turn golden brown.
  12. Rest and Serve: Allow the bake to rest for 5 minutes after removing it from the oven. Garnish with freshly chopped parsley or basil if desired, then slice and serve warm for a comforting meal.

Notes

  • You can substitute zucchini with yellow squash or a mix of summer vegetables for variety.
  • Use low-fat cheeses to reduce the fat content without compromising flavor.
  • To make it spicier, add a pinch of cayenne pepper to the chicken seasoning.
  • Ensure the chicken is cooked through during the searing step to avoid undercooked meat.
  • This dish can be prepared in advance and refrigerated before baking; just increase baking time by 5–7 minutes if baking from cold.
  • Prep Time: 15 minutes
  • Cook Time: 35 minutes
  • Category: Main Course
  • Method: Baking
  • Cuisine: American

Keywords: high protein chicken bake, zucchini chicken casserole, healthy chicken recipes, low fat dinner, baked chicken with vegetables, Greek yogurt chicken bake

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