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High Protein Chicken Zucchini Bake Recipe

★★★★★

5 from 89 reviews
  • Author: Rafael
  • Total Time: 55 minutes
  • Yield: 4 servings 1x
  • Diet: Low Fat

Description

This High Protein Chicken Zucchini Bake is a wholesome, flavorful dish combining tender seared chicken, fresh zucchini, and a creamy egg and Greek yogurt mixture, all topped with a blend of mozzarella and Parmesan cheeses. Perfect for a nutritious family meal, this casserole balances high protein content with low-fat dairy and fresh vegetables, baked to golden perfection for a hearty and healthy dinner.

Ingredients

Scale

Protein and Vegetables

  • 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
  • 2 medium zucchini, thinly sliced (about 4 cups)
  • 1 small yellow onion, finely chopped
  • 2 cloves garlic, minced

Spices and Seasoning

  • 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

Egg and Dairy

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

Fat and Garnish

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

Instructions

  1. Preheat Oven and Prepare Baking Dish: Preheat the oven to 375°F. Lightly grease a 9×9-inch baking dish with olive oil to prevent sticking and allow for even baking.
  2. Season the Chicken: In a medium bowl, mix oregano, smoked paprika, garlic powder, 1/2 teaspoon salt, and freshly ground black pepper. Toss the chicken pieces in this spice blend until they are fully coated for a flavorful base.
  3. Sear the Chicken: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the seasoned chicken and sear for 3-4 minutes on each side until golden brown on the outside. Remove the chicken and set aside on a plate.
  4. Sauté Aromatics: Reduce the heat to medium, then add the finely chopped onion to the skillet. Sauté for about 3 minutes until softened. Add the minced garlic and cook for an additional 30 seconds, stirring constantly to prevent burning and to release aroma.
  5. Prepare Egg Mixture: In a separate bowl, whisk together the eggs and Greek yogurt until smooth and well combined. Season lightly with salt and pepper; this mixture will add creaminess and help bind the bake ingredients.
  6. Combine Chicken with Vegetables: Return the seared chicken to the skillet with the onion and garlic mixture. Stir well to combine all ingredients evenly. Remove the skillet from heat.
  7. Assemble First Layer: Place half of the sliced zucchini evenly in the bottom of the prepared baking dish. Spread half of the chicken and onion mixture over the zucchini layer. Pour half of the egg and yogurt mixture evenly over the chicken layer.
  8. Add First Cheese Layer: Sprinkle half of the shredded mozzarella cheese and half of the grated Parmesan cheese over the top of the egg mixture for a cheesy and savory layer.
  9. Build Second Layer: Repeat the layering process with the remaining zucchini slices, chicken mixture, and egg-yogurt mixture. Finish by sprinkling the remaining mozzarella and Parmesan cheese evenly on top.
  10. Bake Covered: Cover the baking dish loosely with aluminum foil to retain moisture and bake in the preheated oven for 20 minutes.
  11. Finish Baking Uncovered: Remove the foil and continue baking for another 10-15 minutes or until the cheese is melted, bubbly, and lightly golden brown, indicating the bake is cooked through.
  12. Rest and Serve: Allow the baked casserole to rest for 5 minutes to set for easier slicing. Garnish with chopped fresh parsley or basil if desired. Serve warm for a comforting and protein-rich meal.

Notes

  • Use boneless, skinless chicken breast for a lean, high-protein meal.
  • If you prefer, substitute zucchini with yellow squash or a mix of summer squash.
  • For added flavor, you can add crushed red pepper flakes to the chicken seasoning.
  • The bake can be assembled ahead of time and refrigerated before baking.
  • Make sure to slice zucchini thinly to allow for even cooking and soft texture.
  • Garnishing with fresh herbs like parsley or basil adds a fresh flavor and attractive presentation.
  • Prep Time: 20 minutes
  • Cook Time: 35 minutes
  • Category: Main Course
  • Method: Baking
  • Cuisine: American

Keywords: high protein chicken bake, zucchini casserole, healthy chicken recipe, baked chicken with vegetables, low-fat dinner, easy chicken bake

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