Chicken Zucchini Bake (High-Protein • Low-Carb • Family Friendly)

A creamy, cheesy, oven-baked dish loaded with tender chicken and zucchini. Perfect for meal prep, keto/low-carb lifestyles, and busy weeknights.

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 Ingredients (Serves 4–6)

Main

• 3 cups cooked shredded chicken
  (rotisserie, boiled, or baked chicken breast)
• 2 medium zucchini, sliced thin (or grated and squeezed dry)
• 1 cup cottage cheese (full-fat for creaminess)
• 1 cup shredded mozzarella cheese
• ½ cup grated Parmesan cheese
• 2 large eggs

Seasonings

• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp paprika
• ½ tsp dried oregano or Italian seasoning
• Salt & black pepper, to taste

Optional Add-Ins

• ½ cup sautéed mushrooms
• ½ cup chopped spinach (squeeze dry)
• Red chili flakes (for heat)

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 Step-by-Step Instructions

1️⃣ Prep

• Preheat oven to 180°C / 350°F
• Grease an 8×8 inch (20×20 cm) baking dish

2️⃣ Prepare Zucchini

• If slicing: lightly salt slices, rest 10 min, then pat dry
• If grating: squeeze out as much liquid as possible (very important!)

3️⃣ Make Creamy Base

In a large bowl, whisk:

• Cottage cheese
• Eggs
• Garlic powder, onion powder, paprika, oregano
• Salt & pepper

4️⃣ Assemble

• Fold in shredded chicken
• Add zucchini
• Mix in ½ cup mozzarella + ¼ cup Parmesan

5️⃣ Bake

• Transfer to baking dish
• Top with remaining mozzarella & Parmesan
• Bake 35–40 minutes until bubbly & golden

6️⃣ Rest & Serve

• Rest 10 minutes before slicing
• Garnish with parsley or basil

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 Nutrition Information (Approx. per serving, 1/6 dish)

• Calories: ~280–320 kcal
• Protein: ~30–35 g
• Fat: ~14–18 g
• Carbs: ~6–8 g
• Fiber: ~1–2 g

✔️ Low-carb
✔️ High-protein
✔️ Gluten-free

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 Allergen & Dietary Notes

• Dairy: Contains cheese, cottage cheese
• Eggs: Contains eggs
• Gluten-free: Yes
• Nut-free: Yes (as written)
• Keto-friendly: Yes (use full-fat cheese)

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 Q & A

Q: Can I make this ahead of time?

Yes! Assemble, cover, and refrigerate up to 24 hours before baking.

Q: Can I freeze it?

Absolutely.

• Freeze before or after baking
• Wrap tightly, freeze up to 2 months
• Thaw overnight before reheating

Q: My bake turned watery — why?

Zucchini releases water.
✔️ Always salt & squeeze zucchini well
✔️ Use full-fat cheese
✔️ Let it rest after baking

Q: Can I replace cottage cheese?

Yes:

• Ricotta (same amount)
• Cream cheese (¾ cup, softened)
• Greek yogurt (thick, full-fat)

Q: Can I use raw chicken?

No. Chicken must be fully cooked before adding.

Q: How do I reheat leftovers?

• Oven: 160°C / 325°F for 10–15 min
• Microwave: 1–2 min (cover lightly)

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🍽️ Serving Ideas

• With a fresh cucumber or tomato salad
• Alongside cauliflower rice
• As a protein-packed lunchbox meal