Chicken Zucchini Bake – High Protein, Low Carb
A creamy, cheesy baked chicken dish loaded with tender zucchini, lean chicken, garlic, and Italian herbs. It’s an easy high-protein, low-carb dinner that works great for meal prep.
Ingredients
Serves: 6
Prep time: 15 minutes
Bake time: 30–35 minutes
Total time: About 50 minutes
Chicken & Vegetables
1½ lb (680 g) boneless, skinless chicken breasts, cut into bite-size pieces
3 medium zucchini, sliced into half-moons
1 small onion, diced
3 cloves garlic, minced
1 tbsp olive oil
1 tsp Italian seasoning
½ tsp paprika
½ tsp garlic powder
½ tsp salt
¼ tsp black pepper
Creamy Cheese Mixture
4 oz (115 g) cream cheese, softened
½ cup plain Greek yogurt
½ cup shredded mozzarella
¼ cup grated Parmesan
1 tbsp fresh lemon juice
1 tbsp chopped fresh parsley
Topping
½ cup shredded mozzarella
2 tbsp Parmesan
1 tbsp chopped fresh parsley
Instructions
1. Prepare the Oven
Preheat oven to 400°F (200°C).
Lightly grease a 9×13-inch baking dish.
2. Prepare the Zucchini
Slice the zucchini into half-moons.
For a less watery casserole, lightly sprinkle with salt and let sit for 5–10 minutes, then pat dry with paper towels.
3. Season the Chicken
Place the chicken pieces in a large bowl.
Add olive oil, Italian seasoning, paprika, garlic powder, salt, and black pepper. Toss until evenly coated.
4. Brown the Chicken
Heat a large skillet over medium-high heat.
Add the seasoned chicken and cook for 4–5 minutes, stirring occasionally, until lightly browned. The chicken doesn’t need to be completely cooked yet because it will finish in the oven.
Remove from the heat.
5. Sauté the Vegetables
In the same skillet, add the diced onion and zucchini.
Cook for 4–5 minutes, stirring occasionally, until the zucchini begins to soften.
Add the minced garlic and cook for another 30–60 seconds.
6. Make the Creamy Mixture
In a bowl, combine:
Cream cheese
Greek yogurt
½ cup mozzarella
Parmesan
Lemon juice
Fresh parsley
Mix until smooth.
7. Assemble
Add the cooked chicken and sautéed vegetables to the prepared baking dish.
Spoon the creamy cheese mixture over the top and gently stir everything together until evenly coated.
Spread into an even layer.
8. Add the Cheese Topping
Sprinkle the remaining mozzarella and Parmesan over the casserole.
9. Bake
Bake uncovered for 25–30 minutes, until bubbling and the chicken reaches an internal temperature of 165°F (74°C).
For a more golden top, broil for 1–2 minutes at the end, watching carefully.
10. Rest & Serve
Let the casserole rest for 5–10 minutes before serving.
Garnish with fresh parsley and serve warm.
Why You’ll Love It
High protein
Low in carbohydrates
No pasta or rice required
Creamy and cheesy
Easy one-dish meal
Great for meal prep
Family-friendly
Easy to customize
Tips for the Best Chicken Zucchini Bake
Prevent a watery casserole:
Zucchini releases quite a bit of water while cooking. Pat it dry after salting, and don’t overcook it during the skillet step.
Use freshly shredded cheese:
It generally melts more smoothly than pre-shredded cheese.
Don’t overcook the chicken:
Cook it just until lightly browned before baking. It will finish cooking in the casserole.
Want more vegetables?
Add spinach, mushrooms, bell peppers, or broccoli.
Want extra protein?
Increase the chicken to 2 lb or use higher-protein Greek yogurt.
Easy Variations
Mexican Style
Replace Italian seasoning with taco seasoning and add diced jalapeño.
Mediterranean Style
Add feta, spinach, oregano, cherry tomatoes, and a few chopped olives.
Buffalo Chicken
Mix cooked chicken with a little buffalo sauce and use cheddar or Monterey Jack instead of mozzarella.
Extra Cheesy
Add another ½ cup mozzarella before baking.
Nut & Allergen Information
Nuts
No nuts are required in this recipe.
There are also no nut-based ingredients in the standard recipe.
If preparing for someone with a severe nut allergy, check the labels of packaged cream cheese, yogurt, shredded cheese, and seasonings for allergen or cross-contact warnings.
Dairy
Contains dairy from:
Cream cheese
Greek yogurt
Mozzarella
Parmesan
Eggs
No eggs are required.
Gluten
The basic recipe is naturally gluten-free, provided your seasonings and other packaged ingredients are certified or labeled gluten-free when necessary.
Soy
No soy is intentionally added, but check packaged cheese and seasoning labels if soy allergy is a concern.
Dairy-Free Option
Use dairy-free cream cheese, unsweetened dairy-free yogurt, and dairy-free mozzarella/Parmesan alternatives.
Q&A
Can I use chicken thighs instead of chicken breast?
Yes. Boneless, skinless chicken thighs work very well and will make the casserole extra juicy.
Can I use shredded chicken?
Absolutely. Use about 4 cups cooked shredded chicken and skip the chicken-browning step.
Can I make this without cream cheese?
Yes. Increase the Greek yogurt to about 1 cup and add extra mozzarella for a lighter version.
Can I use cottage cheese instead of Greek yogurt?
Yes. Blended cottage cheese makes an excellent high-protein substitute.
How can I make it even lower in carbs?
Use plain unsweetened Greek yogurt, check seasoning labels for added sugar, and avoid serving it with bread, pasta, or rice.
Why is my zucchini bake watery?
Zucchini naturally contains a lot of water. Salt and pat it dry before cooking, avoid overcrowding the skillet, and don’t use overly large zucchini with lots of seeds.
Can I add tomatoes?
Yes, but tomatoes also release moisture. Use cherry tomatoes and pat them dry before adding.
Can I prepare this ahead of time?
Yes. Assemble the casserole, cover it, and refrigerate for up to 24 hours before baking. Add a few extra minutes to the baking time if it goes into the oven cold.
How long does it keep?
Store leftovers in an airtight container in the refrigerator for 3–4 days.
Can I freeze it?
Yes, but zucchini may become softer after thawing. For best texture, freeze individual portions and thaw overnight in the refrigerator.
Can I use frozen zucchini?
Fresh zucchini is strongly recommended because frozen zucchini releases more water. If using frozen, thaw and squeeze out as much moisture as possible first.
How do I know when the chicken is done?
The thickest chicken pieces should reach 165°F (74°C) internally.
What can I serve with it?
For a low-carb meal, serve with a green salad, roasted broccoli, cauliflower rice, asparagus, or sautéed spinach.
Serving Idea
Serve a generous scoop of the hot chicken zucchini bake with a crisp green salad and roasted vegetables for a filling, high-protein, low-carb dinner.
