High Protein Chicken Zucchini Bake for Easy Dinners (Print Version)
High Protein Chicken Zucchini Bake is a simple, healthy dinner. Enjoy lean chicken, fresh zucchini, and savory seasonings in this easy-to-make, satisfying meal.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 30 Minutes minutes
Total Time: 45 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Diabetic-Friendly, Low-Calorie, Low-Fat
# Ingredients:
→ The Hearty Foundation
01 -
1 and 1/2 lbs boneless, skinless chicken breasts
02 -
3 medium zucchini (about 2 lbs total)
→ Creamy Embrace
03 -
4 oz light cream cheese, softened
04 -
1/2 cup low-fat milk
05 -
1/2 cup shredded part-skim mozzarella cheese
06 -
1/4 cup grated Parmesan cheese
→ Savory Aromatics & Seasoning
07 -
1/2 yellow onion, finely diced
08 -
2 cloves garlic, minced
09 -
1 tsp dried Italian seasoning
10 -
1/2 tsp smoked paprika
11 -
1/4 tsp black pepper
12 -
Salt to taste
→ Golden Topping
13 -
1/2 cup panko breadcrumbs
14 -
1/4 cup grated Parmesan cheese
15 -
1 tbsp olive oil
# Instructions:
01 -
Preheat oven to 375°F. Using a box grater or food processor, grate 3 medium zucchini (about 2 lbs total). Squeeze out excess moisture thoroughly using a clean kitchen towel. This crucial step prevents a watery High Protein Chicken Zucchini Bake for Easy Dinners.
02 -
Dice 1 and 1/2 lbs boneless, skinless chicken breasts into 1-inch pieces. Heat a large skillet over medium-high heat. Cook chicken until browned and cooked through, then remove. Add 1/2 yellow onion, finely diced, and 2 cloves garlic, minced, to the skillet and sauté until softened.
03 -
In a large bowl, combine 4 oz light cream cheese, softened, 1/2 cup low-fat milk, 1/2 cup shredded part-skim mozzarella cheese, and 1/4 cup grated Parmesan cheese. Whisk until smooth. Stir in 1 tsp dried Italian seasoning, 1/2 tsp smoked paprika, and 1/4 tsp black pepper. Season with salt to taste.
04 -
Add the cooked chicken, sautéed onion and garlic, and the squeezed grated zucchini to the creamy sauce bowl. Mix well to ensure all ingredients are evenly coated. Transfer this mixture into a 9x13 inch baking dish. This forms the hearty base of your High Protein Chicken Zucchini Bake for Easy Dinners.
05 -
In a small bowl, combine 1/2 cup panko breadcrumbs, 1/4 cup grated Parmesan cheese, and 1 tbsp olive oil. Toss until the panko is evenly coated. Sprinkle this mixture evenly over the top of the chicken and zucchini mixture in the baking dish for a delicious crunch.
06 -
Bake the High Protein Chicken Zucchini Bake for Easy Dinners in the preheated oven for 25-30 minutes, or until the sauce is bubbly and the panko topping is golden brown and crispy. Keep an eye on the topping to prevent over-browning.
07 -
Remove the bake from the oven and let it rest for 5-10 minutes before serving. This allows the sauce to set slightly, making it easier to portion and enjoy your High Protein Chicken Zucchini Bake for Easy Dinners. Serve warm.
# Notes:
01 -
Zucchini Moisture is Key: Don't skip squeezing the grated zucchini! Excess moisture will make your bake watery. Squeeze it thoroughly with a clean kitchen towel for the best texture.
02 -
Make Ahead & Storage: This bake can be assembled a day in advance (without the panko topping) and stored in the fridge. Add the topping just before baking. Leftovers keep well in an airtight container in the refrigerator for up to 3-4 days.
03 -
Protein Swaps: Feel free to substitute the chicken breast with 1 and 1/2 lbs of lean ground chicken or turkey. Cook it thoroughly and drain any fat before combining with the sauce.
04 -
Serving Suggestion: For a complete meal, serve this High Protein Chicken Zucchini Bake for Easy Dinners alongside a simple green salad or a serving of quinoa or brown rice.
# Tools You'll Need:
01 -
9x13 inch baking dish
02 -
Large mixing bowl
03 -
Cutting board
04 -
Sharp knife
05 -
Measuring cups and spoons
# Nutrition Facts (Per Serving):
Calories: 435 kcal
Total Fat: 18 g
Total Carbohydrate: 20 g
Protein: 79 g