Cheesy Chicken Zucchini Bake (High Protein)

Ingredients

• 2 largecourgettes, sliced into half-moons or ribbons
• 680 g (1.5 lb)boneless, skinless chicken breasts, diced into bite-sized pieces
• 15 ml (1 tablespoon)olive oil
• 3 clovesgarlic, minced
• 240 ml (1 cup)Greek yoghurt (2% or full-fat)
• 1 tablespoonItalian seasoning
• 50 g (1/2 cup), dividedgrated Parmesan cheese
• 170 g (1.5 cups)shredded mozzarella cheese
• 1/2 teaspoon, plus extra for sweating the courgettesalt
• 1/2 teaspoonblack pepper

Instructions

1. 1

   Preheat the oven

   Heat the oven to 200°C (400°F). Lightly grease a baking dish with oil or non-stick spray.

2. 2

   Salt the courgette

   Slice the courgettes into half-moons or ribbons. Put them in a colander, sprinkle with extra salt and leave for 10 minutes to release excess moisture.

3. 3

   Sear the chicken

   While the courgettes rest, season the diced chicken with salt and pepper. Heat the olive oil in a large frying pan over medium-high heat and sear the chicken until golden and just cooked through.

4. 4

   Cook the garlic

   Move the chicken to one side of the pan. Add the minced garlic and sauté for 1–2 minutes, until fragrant.

5. 5

   Mix the sauce

   In a small bowl, whisk together the Greek yoghurt, Italian seasoning and 1/4 cup of the grated Parmesan.

6. 6

   Coat the chicken

   Reduce the pan heat to low. Stir the yoghurt mixture into the chicken and garlic until everything is coated in a thick, glossy sauce.

7. 7

   Dry the courgettes

   Pat the courgettes thoroughly dry with paper towels to remove the released water and excess salt. Gently fold them into the chicken mixture.

8. 8

   Fill the dish

   Transfer the mixture to the prepared baking dish and spread it into an even layer.

9. 9

   Add the cheese

   Scatter the shredded mozzarella over the top, followed by the remaining 1/4 cup of grated Parmesan.

10. 10

    Bake until golden

    Bake for 15–20 minutes, until the cheese is bubbling and has golden-brown spots.

11. 11

    Rest before serving

    Remove the dish from the oven and leave it to rest for 5 minutes so the juices can settle and the sauce can thicken.

What is a chicken courgette bake?

This is an American-style casserole: chicken and vegetables are coated in a creamy sauce, topped with cheese and baked in one dish. The recipe’s version uses Greek yoghurt rather than a flour-based sauce, with Italian seasoning, Parmesan and mozzarella for savoury flavour.

Courgette releases plenty of water as it cooks, so salting and drying it first helps keep the sauce thick and the cheese topping golden.

Nutrition and macros by portion

The nutrition label shows one serving as written: 385 calories, 0g protein, 0g carbs, 0g fat.

Chicken provides most of the protein, while the courgettes contribute some carbohydrate and the yoghurt and cheeses add both protein and fat. Olive oil and cheese also contribute fat; pair a portion with salad or other vegetables for a balanced plate.

Choosing the ingredients

Chicken breast: Cut it into similarly sized bite-sized pieces so it cooks evenly in the pan before it goes into the oven.

Greek yoghurt: Either 2% or full-fat yoghurt works here. Stir it in over low heat; high heat can make yoghurt split.

Cheese: Parmesan seasons the sauce and adds a savoury note, while mozzarella melts across the top. Divide the Parmesan as directed so some goes into the sauce and the rest forms the topping.

Keep excess water out

Salting the courgette for 10 minutes draws out moisture, but the step only helps if you also pat the slices thoroughly dry. Take care to remove excess salt as well as the released water.

Dry courgette gives the sauce a better chance of staying creamy during baking. If the pieces are still visibly wet, pat them again before folding them into the chicken.

Build the creamy sauce

Sear the chicken over medium-high heat until golden and just cooked through, then sauté the garlic briefly until fragrant. This order gives the chicken colour without letting the garlic burn.

Lower the heat before adding the yoghurt mixture. Stir gently until the chicken is coated, rather than letting the sauce boil.

Check the bake

The bake is ready when the mozzarella is bubbling and has golden-brown spots; the recipe allows 15–20 minutes in the oven. If the top is bubbling but has not coloured much, use the visual cues rather than extending the time automatically.

A 5-minute rest after baking lets the juices settle and the sauce thicken slightly, making the portions easier to serve.

Serve it with

For a simple plate, serve the bake with a crisp green salad or steamed green vegetables. Their freshness contrasts with the rich, cheesy topping.

If you want a more filling meal, add bread, rice or potatoes at the table. Keep the side separate so each person can choose how much to serve.

Recipe notes & tips

• Cut the chicken into evenly sized pieces so they cook at a similar rate.
• Use a large frying pan so the chicken can brown rather than steam.
• Pat the salted courgette dry before mixing it into the sauce.
• Keep the pan on low when stirring in the yoghurt mixture.
• Let the finished bake rest for 5 minutes before serving.

Variations

• Add spinach: Fold in a handful of fresh spinach with the courgette.
• Use fresh herbs: Replace some of the Italian seasoning with chopped fresh herbs.
• Try a different cheese: Use another good-melting cheese in place of some of the mozzarella.
• Add mushrooms: Sauté sliced mushrooms with the chicken before adding the garlic.
• Bring some heat: Add chilli flakes to the yoghurt mixture.

Common mistakes to avoid

• Wet courgette: Pat it thoroughly dry after salting so it does not water down the sauce.
• Burnt garlic: Add it after moving the chicken aside and cook only until fragrant.
• Split yoghurt sauce: Turn the heat to low before stirring the yoghurt mixture into the pan.
• Uneven chicken pieces: Cut the chicken into similar bite-sized pieces for more even cooking.
• Skipping the rest: Leave the bake for 5 minutes after taking it out so the sauce can thicken.

How to store

Refrigerate leftovers in a covered container for up to 3 days. Reheat in the oven or microwave until piping hot; the courgette may soften further after storage.

Frequently asked questions