If you want a dinner that’s hearty, healthy, and easy to throw together, this high protein chicken zucchini bake is the answer. It’s loaded with lean chicken, plenty of vegetables, and just enough cheese to make it crave-worthy. The flavors are bright and comforting, and the texture balances tender chicken with lightly roasted zucchini.
It’s the kind of recipe that fits a busy weeknight but still feels special. Bonus: leftovers reheat beautifully for lunch.
Table of Contents
What Makes This Special
This dish strikes a sweet spot between comfort food and a balanced meal. You get a strong protein base from the chicken, fiber and hydration from zucchini, and satisfying richness from a modest layer of cheese.
The prep is straightforward, and you only need one baking dish. It’s also flexible: you can swap herbs, cheeses, or add grains without breaking the recipe. Most importantly, the flavors are clean and fresh, not heavy or greasy.
What You’ll Need
- 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 yellow onion, thinly sliced
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved (optional but adds brightness)
- 1 tablespoon olive oil
- 1 teaspoon kosher salt, plus more to taste
- 1/2 teaspoon black pepper
- 1 teaspoon Italian seasoning (or a mix of dried basil, oregano, and thyme)
- 1/2 teaspoon smoked paprika (adds warmth; regular paprika works, too)
- 1/4 teaspoon red pepper flakes (optional for heat)
- 1/2 cup low-sodium chicken broth
- 1/2 cup plain Greek yogurt (2% or nonfat)
- 1/2 cup grated Parmesan cheese
- 1 cup shredded part-skim mozzarella
- 2 tablespoons chopped fresh parsley or basil, for finishing
- Nonstick spray or a little extra oil for the baking dish
Step-by-Step Instructions
- Preheat the oven. Set your oven to 400°F (200°C).
Lightly grease a 9×13-inch baking dish with nonstick spray or a thin layer of olive oil.
- Prep the chicken. Pat the chicken dry with paper towels. This helps it brown better and prevents excess moisture in the bake. Cut into even, bite-size pieces.
- Season the base. In a large bowl, combine chicken, zucchini, onion, and cherry tomatoes.
Add olive oil, salt, pepper, Italian seasoning, smoked paprika, red pepper flakes, and garlic. Toss until everything is evenly coated.
- Mix the creamy binder. In a small bowl, whisk together chicken broth, Greek yogurt, and Parmesan until smooth. This keeps the bake moist and adds a creamy texture without heavy cream.
- Assemble the dish. Pour the chicken and vegetables into the baking dish and spread into an even layer.
Drizzle the yogurt-broth mixture over the top and gently stir to distribute.
- Bake uncovered. Place the dish on the middle rack and bake for 20 minutes. Stir once halfway if your oven runs hot to ensure even cooking.
- Add the cheese. Remove the dish, sprinkle mozzarella evenly over the top, and return to the oven. Bake another 8–12 minutes, until the cheese is melted and lightly golden and the chicken reaches an internal temperature of 165°F (74°C).
- Rest and finish. Let the bake rest for 5 minutes.
Sprinkle with fresh parsley or basil. Taste and adjust salt and pepper if needed.
- Serve. Spoon into bowls as-is, or pair with a simple side like quinoa, brown rice, or a crisp green salad for more texture.
Storage Instructions
- Refrigerator: Store in an airtight container for up to 4 days. Cool fully before sealing to avoid condensation.
- Freezer: Freeze portions in freezer-safe containers for up to 3 months.
Note that zucchini may release more water after freezing.
- Reheating: Reheat gently in a 325°F oven until warmed through, or microwave in 45-second bursts, stirring between intervals. If the bake looks dry, add a splash of broth before reheating.
Why This is Good for You
This recipe leans on lean protein from chicken, which supports muscle repair and keeps you full. Zucchini adds fiber, potassium, and hydration with very few calories.
Using Greek yogurt cuts down on saturated fat while adding extra protein and creaminess. The mix of herbs and spices boosts flavor without piling on sodium or sugar. It’s a balanced dish that fits many eating styles, from high-protein to lower-carb approaches.
Common Mistakes to Avoid
- Overcrowding the dish: If your pan is too small, the veggies steam instead of roast, leading to a watery bake.
Use a large, shallow dish.
- Skipping the pat-dry step: Wet chicken and zucchini release excess moisture. Drying them first helps achieve better texture.
- Overcooking the chicken: Dry chicken ruins the experience. Start checking temps around the 25-minute mark.
- Too much salt: Parmesan is salty.
Season lightly at first, then adjust at the end.
- Using only low-moisture veggies: The yogurt-broth mix needs some natural moisture to meld. Zucchini and tomatoes help create a cohesive bake.
Alternatives
- Protein swaps: Use turkey breast, ground chicken, or cooked shredded rotisserie chicken (add cheese, then bake for a shorter time—about 12–15 minutes).
- Dairy-free: Replace Greek yogurt with a plain, unsweetened dairy-free yogurt and use dairy-free mozzarella and a sprinkle of nutritional yeast.
- More veggies: Add bell peppers, mushrooms, or spinach. Sauté mushrooms first to reduce moisture.
- Spice profile: Swap Italian seasoning for cumin, coriander, and chili powder for a smoky twist; or use lemon zest and fresh dill for a brighter flavor.
- Add carbs: Stir in cooked quinoa, farro, or whole-wheat pasta before baking.
Reduce broth slightly if adding cooked grains.
- Extra-rich version: Mix in a few tablespoons of light cream cheese with the yogurt for a silkier sauce.
FAQ
Can I make this ahead?
Yes. Assemble the dish up to the cheese step, cover, and refrigerate for up to 24 hours. When ready to cook, uncover, bake as directed, then add cheese and finish.
You may need a couple of extra minutes if baking straight from the fridge.
How do I keep the bake from getting watery?
Slice zucchini no thicker than 1/4 inch and pat it dry. Use a large, shallow baking dish to encourage evaporation. You can also salt the zucchini lightly and let it sit for 10 minutes, then blot before baking.
Is dark meat okay instead of chicken breast?
Absolutely.
Boneless, skinless chicken thighs stay very tender and are more forgiving if slightly overcooked. Trim excess fat and cook to the same internal temperature.
What cheese works best?
Mozzarella gives a classic melt, while Parmesan adds a sharp, savory edge. You can use part-skim mozzarella for lighter results or provolone for more flavor.
Avoid very watery fresh mozzarella unless you drain it well.
Can I make it spicier?
Yes. Add more red pepper flakes, a diced jalapeño, or a pinch of cayenne. Smoked paprika also adds warmth without overwhelming heat.
How do I know the chicken is done?
Use an instant-read thermometer.
The chicken should register 165°F (74°C) in the thickest pieces. If you don’t have a thermometer, cut a piece open to make sure the juices run clear and the center is no longer pink.
Can I use frozen zucchini?
You can, but thaw it fully and squeeze out excess moisture with a clean towel. Expect a softer texture than fresh zucchini.
Wrapping Up
This high protein chicken zucchini bake is a practical, healthy dinner that doesn’t skimp on flavor.
It’s easy to customize, meal-prep friendly, and satisfying without feeling heavy. Keep it simple on weeknights, or dress it up with fresh herbs and a grain on the side. Either way, you’ll have a reliable go-to that checks all the boxes: tasty, nourishing, and easy to make again and again.
High Protein Chicken Zucchini Bake - Simple, Satisfying, and Weeknight-Friendly
Ingredients
Instructions
- Preheat the oven. Set your oven to 400°F (200°C). Lightly grease a 9x13-inch baking dish with nonstick spray or a thin layer of olive oil.
- Prep the chicken. Pat the chicken dry with paper towels. This helps it brown better and prevents excess moisture in the bake. Cut into even, bite-size pieces.
- Season the base. In a large bowl, combine chicken, zucchini, onion, and cherry tomatoes. Add olive oil, salt, pepper, Italian seasoning, smoked paprika, red pepper flakes, and garlic. Toss until everything is evenly coated.
- Mix the creamy binder. In a small bowl, whisk together chicken broth, Greek yogurt, and Parmesan until smooth. This keeps the bake moist and adds a creamy texture without heavy cream.
- Assemble the dish. Pour the chicken and vegetables into the baking dish and spread into an even layer. Drizzle the yogurt-broth mixture over the top and gently stir to distribute.
- Bake uncovered. Place the dish on the middle rack and bake for 20 minutes. Stir once halfway if your oven runs hot to ensure even cooking.
- Add the cheese. Remove the dish, sprinkle mozzarella evenly over the top, and return to the oven. Bake another 8–12 minutes, until the cheese is melted and lightly golden and the chicken reaches an internal temperature of 165°F (74°C).
- Rest and finish. Let the bake rest for 5 minutes. Sprinkle with fresh parsley or basil. Taste and adjust salt and pepper if needed.
- Serve. Spoon into bowls as-is, or pair with a simple side like quinoa, brown rice, or a crisp green salad for more texture.
