Cheesy Chicken Zucchini Bake (High Protein)
A delicious, high-protein dinner featuring tender chicken and zucchini ribbons bound by a creamy Greek yogurt sauce and topped with a golden mozzarella and parmesan crust. This low-carb meal provides all the comfort of a traditional casserole without the heavy carb slump.
Equipment
- Colander
- Large skillet
- small mixing bowl
- Whisk
- 9x13 inch baking dish
- Paper towels
- Chef's knife
- Cutting board
Ingredients
- 2 large zucchinis, sliced into half-moons or ribbons
- 1.5 lbs boneless skinless chicken breasts, diced into bite-sized pieces
- 1 tablespoon olive oil
- 3 cloves garlic, minced
- 1 cup Greek yogurt 2% or full-fat
- 1 tablespoon Italian seasoning
- ½ cup grated Parmesan cheese, divided
- 1.5 cups shredded mozzarella cheese
- ½ teaspoon salt plus extra for sweating zucchini
- ½ teaspoon black pepper
Instructions
- Preheat your oven to 400°F (200°C) and lightly grease a baking dish with oil or non-stick spray.
- Slice the zucchini into half-moons or ribbons. Place them in a colander, sprinkle with salt, and let sit for 10 minutes to draw out excess moisture.
- While the zucchini is sweating, season the diced chicken pieces with salt and pepper. Heat olive oil in a large skillet over medium-high heat and sear the chicken until golden and just cooked through.
- Push the chicken to one side of the skillet and add the minced garlic. Sauté for 1-2 minutes until fragrant.
- In a small bowl, whisk together the Greek yogurt, Italian seasoning, and 1/4 cup of the grated parmesan cheese.
- Turn the skillet heat down to low and stir the yogurt mixture into the chicken and garlic until everything is coated in a thick, glossy sauce.
- Pat the zucchini thoroughly dry with paper towels to remove the released water and excess salt, then gently fold the zucchini into the chicken mixture.
- Transfer the entire mixture into the prepared baking dish, spreading it into an even layer.
- Top the dish with the shredded mozzarella and the remaining 1/4 cup of grated parmesan cheese.
- Bake for 15-20 minutes, or until the cheese is bubbling and has developed golden-brown spots.
- Remove from the oven and let the dish rest for 5 minutes before serving to allow the juices to settle and the sauce to thicken.
Notes
To ensure the best texture, use 2% or full-fat Greek yogurt as fat-free versions may curdle under high heat. Do not skip the salting and drying step for the zucchini, as this prevents the bake from becoming watery. For a variation, try adding a tablespoon of basil pesto to the yogurt sauce or topping with crushed pork rinds for a keto-friendly crunch.