High Protein Easy Chicken Zucchini Bake Recipe (30g+ Protein!)

This high protein chicken zucchini bake is a wholesome, satisfying one-dish meal that’s bursting with flavor, loaded with lean protein, and perfect for busy weeknights or smart meal prep. With juicy chicken breast, tender zucchini, aromatic herbs, and a light cheese topping, this bake is hearty yet low in carbs—ideal for high-protein eating plans or anyone looking to enjoy clean comfort food.

It comes together in under an hour with minimal prep, making it a great go-to when you need a healthy dinner fast. Each serving packs 30 grams or more of protein, making it perfect for post-workout meals, family dinners, or macro-balanced meal prep.

Ingredients Overview

Each ingredient in this chicken zucchini bake is carefully chosen to boost flavor, maximize protein, and keep things light and simple.

Boneless, Skinless Chicken Breasts – The lean, high-protein base of the dish. Cut into bite-sized chunks or small strips for even cooking and maximum coverage.

Zucchini – Adds bulk, fiber, and moisture. Zucchini becomes tender and flavorful when baked, soaking up the herbs and juices from the chicken.

Red Bell Pepper – Brings a sweet, slightly crisp texture that contrasts well with soft zucchini and savory chicken.

Garlic and Onion – The flavor base of any good bake. Garlic adds richness, and onion softens into the sauce as it bakes.

Olive Oil – A drizzle is enough to coat the vegetables and chicken lightly, helping with browning and moisture.

Dried Italian Herbs (or Fresh) – Basil, oregano, and thyme are ideal here. Dried herbs keep it fast and easy, while fresh herbs can be added at the end for brightness.

Salt and Pepper – Enhances every element and balances the natural sweetness of zucchini and peppers.

Shredded Mozzarella or Part-Skim Cheese – Adds satisfying melt and protein. Use a moderate amount to keep calories balanced while boosting flavor.

Parmesan Cheese (Optional) – A few tablespoons sprinkled on top adds salty, nutty flavor and a golden finish.

Crushed Red Pepper Flakes (Optional) – For a little kick, add a light sprinkle before baking.

Fresh Parsley or Basil (for garnish) – Adds a fresh, herbaceous touch to finish the dish.

Step-by-Step Instructions

1. Preheat Oven
   Preheat your oven to 400°F (200°C). Lightly grease a 9×13-inch baking dish or line with parchment paper.
2. Prep the Chicken and Veggies
   Cut 1.5 lbs boneless, skinless chicken breasts into 1-inch pieces. Dice 2 medium zucchinis and 1 red bell pepper. Slice ½ a yellow onion thinly and mince 2 garlic cloves.
3. Season and Toss
   In a large mixing bowl, combine chicken, zucchini, bell pepper, onion, and garlic. Drizzle with 1 tablespoon olive oil, then season with 1½ teaspoons Italian herbs, 1 teaspoon salt, ½ teaspoon black pepper, and optional red pepper flakes. Toss to coat evenly.
4. Transfer to Baking Dish
   Pour the mixture into the prepared baking dish. Spread into an even layer so everything cooks evenly.
5. Top with Cheese
   Sprinkle 1 cup shredded part-skim mozzarella over the top. If using, add 2 tablespoons grated parmesan.
6. Bake
   Bake uncovered for 30–35 minutes, or until the chicken is cooked through (165°F internal temp), the zucchini is tender, and the cheese is melted and golden.
7. Garnish and Serve
   Let rest for 5 minutes. Garnish with chopped fresh parsley or basil if desired. Serve hot as is or with a side of rice, quinoa, or salad.

Tips, Variations & Substitutions

Add More Veggies – Mushrooms, spinach, cherry tomatoes, or broccoli can be added for variety and extra nutrients.

Use Ground Chicken or Turkey – For a twist, sauté 1½ lbs ground meat and mix with the vegetables before baking.

Make It Creamier – Stir in ¼ cup low-fat Greek yogurt or a spoon of ricotta before baking for a creamy, protein-packed texture.

Lower the Fat – Use low-fat mozzarella and skip the parmesan for a leaner option. Still delicious and satisfying.

Add Whole Grains – Mix in 1 cup cooked quinoa or brown rice before baking for a complete all-in-one meal.

Meal Prep Friendly – This dish stores well and reheats beautifully. Divide into 4 containers and refrigerate for up to 4 days.

Serving Ideas & Occasions

Serve this protein-packed bake for:

• Healthy family dinners
• Post-workout recovery meals
• High-protein meal prep lunches
• Low-carb comfort food cravings
• Potluck or casual gathering dish

Pair with:

• Side salad with lemon vinaigrette
• Roasted sweet potatoes or cauliflower
• A scoop of whole grain or lentil pasta
• A chilled sparkling water with citrus

Nutritional & Health Notes

This chicken zucchini bake is:

• High in lean protein (30g+ per serving)
• Naturally low-carb and gluten-free
• Low in added fat when made with part-skim cheese
• High in fiber, potassium, and vitamin C from vegetables

To further adjust macros:

• Add grains or beans for more carbs
• Reduce cheese for lower fat
• Use Greek yogurt for extra protein without much fat

FAQs

How much protein is in one serving?
Each serving contains 30–35 grams of protein, depending on the amount and type of cheese used.

Can I use chicken thighs instead of breasts?
Yes. Thighs will add more moisture and flavor. Trim excess fat and adjust cook time as needed.

Is this dish good for meal prep?
Absolutely. It stores well in airtight containers for up to 4 days and reheats quickly in the microwave or oven.

Can I freeze this chicken zucchini bake?
Yes. Let it cool completely, then wrap portions tightly and freeze for up to 2 months. Thaw overnight before reheating.

What cheese works best?
Part-skim mozzarella is a great balance of melt and protein. You can also use provolone, fontina, or a dairy-free alternative if preferred.

Is it low-carb or keto-friendly?
Yes, especially if you skip the grains. It’s naturally low in carbs and sugar, with no starchy fillers.

Can I make it spicy?
Add red pepper flakes or diced jalapeño to the mix before baking for a spicy version.

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