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Chicken and Green Bean Protein Bake - Simple, Satisfying, Weeknight-Friendly

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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 pounds boneless, skinless chicken breasts or thighs, cut into bite-size pieces
  • 12 ounces green beans, trimmed (fresh or frozen)
  • 1 small yellow onion, thinly sliced
  • 3 cloves garlic, minced
  • 1 cup plain Greek yogurt (2% or whole milk)
  • 1/2 cup low-sodium chicken broth
  • 2 tablespoons Dijon mustard
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon dried thyme (or 1 teaspoon fresh, chopped)
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 1/2 cup grated Parmesan cheese, divided
  • 1/2 cup shredded part-skim mozzarella (optional for extra melt)
  • 2 tablespoons olive oil
  • Juice of 1/2 lemon
  • Optional garnish: chopped fresh parsley or chives

Method
 

  1. Prep the oven and pan: Heat oven to 400°F (200°C). Lightly grease a 9x13-inch baking dish or similar.
  2. Season the chicken: Pat chicken dry. Toss with 1 tablespoon olive oil, 1/4 teaspoon salt, pepper, smoked paprika, and onion powder. Set aside.
  3. Par-cook the green beans: If using fresh beans, microwave or blanch 3–4 minutes until just crisp-tender, then drain well. If using frozen, thaw and pat dry. This helps prevent a watery bake.
  4. Soften the aromatics: In a skillet over medium heat, warm 1 tablespoon olive oil. Cook onion 4–5 minutes until translucent. Add garlic and cook 30 seconds until fragrant. Remove from heat.
  5. Make the sauce: In a bowl, whisk Greek yogurt, chicken broth, Dijon, thyme, lemon juice, and 1/4 cup Parmesan. Taste and adjust salt and pepper. The sauce should be savory and a little tangy.
  6. Assemble: Add green beans and sautéed onions/garlic to the baking dish. Scatter seasoned chicken over the top. Pour the sauce evenly over everything and gently toss to coat.
  7. Add cheese: Sprinkle remaining 1/4 cup Parmesan and the mozzarella (if using) over the surface.
  8. Bake: Cover loosely with foil and bake 15 minutes. Remove foil and bake another 10–15 minutes, until the chicken is cooked through (165°F/74°C internal temp) and the top is lightly golden.
  9. Rest and garnish: Let sit 5 minutes so the sauce thickens. Finish with chopped parsley or chives for freshness.
  10. Serve: Spoon into bowls as-is, or pair with quinoa, brown rice, or roasted potatoes if you want extra carbs.