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High Protein Chicken Zucchini Casserole - Simple, Satisfying, and Meal-Prep Friendly

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 1.5 pounds boneless, skinless chicken breast, cut into small bite-size pieces
  • 3 medium zucchini, halved lengthwise and sliced into half-moons (about 5–6 cups)
  • 1 small yellow onion, finely diced
  • 3 cloves garlic, minced
  • 1 cup plain Greek yogurt (2% or 0%)
  • 1/2 cup low-fat cottage cheese (blended smooth if you prefer)
  • 1/2 cup reduced-fat shredded mozzarella
  • 1/2 cup shredded Parmesan
  • 2 tablespoons olive oil, divided
  • 1 teaspoon dried Italian seasoning
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon red pepper flakes (optional, for heat)
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1 tablespoon lemon juice
  • 1/4 cup chopped fresh parsley or basil, for garnish
  • Optional crunch topping: 1/2 cup whole-wheat panko tossed with 1 teaspoon olive oil and a pinch of salt

Method
 

  1. Prep the oven and pan. Heat the oven to 400°F (200°C). Lightly grease a 9x13-inch baking dish.
  2. Season the chicken. Pat the chicken dry, then toss with 1 tablespoon olive oil, 1/2 teaspoon salt, 1/4 teaspoon pepper, Italian seasoning, and smoked paprika. Set aside.
  3. Sauté the vegetables. Heat the remaining 1 tablespoon olive oil in a large skillet over medium-high. Add onion and cook 3 minutes until softened. Stir in zucchini and 1/2 teaspoon salt. Cook 5–7 minutes, stirring occasionally, until the zucchini gives up some moisture and starts to brown. Add garlic in the last minute. Remove from heat and let excess steam evaporate.
  4. Make the creamy base. In a mixing bowl, combine Greek yogurt, cottage cheese, lemon juice, red pepper flakes (if using), remaining pepper, and half of the Parmesan. Taste and adjust salt if needed.
  5. Combine. In the baking dish, mix the sautéed zucchini and onion with the seasoned chicken. Spoon the yogurt-cottage cheese mixture over and fold gently to coat everything evenly. Sprinkle mozzarella on top, then the remaining Parmesan. If using the panko topping, scatter it over the cheese.
  6. Bake. Cover loosely with foil and bake 15 minutes. Remove the foil and bake another 10–12 minutes, until the chicken is cooked through (165°F/74°C in the thickest pieces) and the top is lightly golden.
  7. Rest and garnish. Let the casserole rest 5–10 minutes so the sauce thickens slightly. Top with chopped parsley or basil before serving.