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Chicken Zucchini Bake – High Protein, Low Carb

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Chicken Zucchini Bake – High Protein, Low Carb

Description

Chicken Zucchini Bake is a wholesome, high-protein, low-carb dinner that’s creamy, cheesy, and packed with fresh vegetables. Tender chunks of juicy chicken breast are combined with fresh zucchini, garlic, herbs, and a light cream sauce before being topped with melted mozzarella and Parmesan cheese. Baked until bubbly and golden, this easy one-pan casserole is perfect for busy weeknights, healthy meal prep, or anyone following a low-carb or keto-friendly lifestyle. Zucchini keeps the dish light while adding moisture and nutrients, and the lean chicken provides plenty of satisfying protein. With simple ingredients and minimal prep, this casserole delivers comforting flavor without the extra carbohydrates. Serve it on its own for a complete low-carb meal or pair it with a fresh green salad or roasted vegetables. Whether you’re feeding the family or preparing lunches for the week, this delicious Chicken Zucchini Bake is sure to become a regular on your menu.

Ingredients For the Chicken & Vegetables

  • 2 pounds boneless, skinless chicken breasts, cut into bite-sized pieces
  • 3 medium zucchini, sliced into half-moons
  • 1 tablespoon olive oil
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon Italian seasoning
  • ½ teaspoon smoked paprika
  • 3 cloves garlic, minced

For the Creamy Sauce

  • 4 ounces reduced-fat cream cheese, softened
  • ½ cup plain Greek yogurt
  • ½ cup shredded Parmesan cheese
  • ¼ cup chicken broth
  • 1 teaspoon Dijon mustard

For the Topping

  • 1½ cups shredded mozzarella cheese
  • 2 tablespoons grated Parmesan cheese
  • 1 tablespoon chopped fresh parsley

Instructions

Preheat the oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish with cooking spray or olive oil.

Heat the olive oil in a large skillet over medium-high heat. Add the chicken pieces and season with salt, pepper, garlic powder, onion powder, Italian seasoning, and smoked paprika. Cook for 5–6 minutes until lightly browned but not fully cooked.

Add the minced garlic and zucchini to the skillet. Cook for another 3–4 minutes until the zucchini begins to soften slightly. Remove from the heat.

In a medium bowl, whisk together the softened cream cheese, Greek yogurt, chicken broth, Dijon mustard, and Parmesan cheese until smooth and creamy.

Transfer the chicken and zucchini mixture to the prepared baking dish. Pour the creamy sauce evenly over the top and gently stir until everything is coated.

Sprinkle the mozzarella cheese evenly over the casserole, followed by the grated Parmesan.

Bake uncovered for 25–30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the cheese is melted and golden brown.

For a crispier cheese topping, broil for the last 2–3 minutes while watching carefully.

Remove from the oven and let the casserole rest for 5 minutes before serving.

Garnish with chopped fresh parsley and serve warm.

Tips & Notes

  • Pat the zucchini dry with paper towels before cooking to reduce excess moisture.
  • Chicken thighs can be substituted for a juicier casserole.
  • Add chopped mushrooms, spinach, or broccoli for extra vegetables.
  • Freshly grated mozzarella melts better than pre-shredded cheese.
  • Store leftovers in an airtight container in the refrigerator for up to 4 days.
  • Freeze cooled portions for up to 2 months and thaw overnight before reheating.
  • For extra flavor, sprinkle a little crushed red pepper over the finished casserole.

Q&A

Can I make this casserole ahead of time?
Yes. Assemble the casserole up to 24 hours ahead, cover, refrigerate, and bake when ready.

Can I use rotisserie chicken?
Absolutely. Reduce the baking time to about 20 minutes since the chicken is already cooked.

Is this recipe keto-friendly?
Yes. It is naturally low in carbohydrates and high in protein, making it suitable for most low-carb and keto meal plans.

What can I serve with it?
A crisp green salad, roasted asparagus, steamed green beans, cauliflower rice, or garlic roasted broccoli pair perfectly with this casserole.

Servings & Nutrition

Servings: 6

Approximate Nutrition Per Serving:

  • Calories: 345
  • Protein: 41g
  • Carbohydrates: 8g
  • Fat: 16g
  • Saturated Fat: 7g
  • Cholesterol: 125mg
  • Sodium: 510mg
  • Fiber: 2g
  • Natural Sugar: 4g (primarily from zucchini and Greek yogurt)
  • Added Sugar: 0g

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