Baked Chicken Zucchini Dinner with 30g+ Protein

High Protein Easy Chicken Zucchini Bake Recipe (30g+ Protein!): One-Pan Meal with Cheesy Goodness and Lean Fuel

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If you’re looking for a meal that’s satisfying, full of flavor, and naturally high in protein, this High Protein Easy Chicken Zucchini Bake is a weeknight winner. It’s made in one baking dish, packed with lean chicken breast, zucchini, and gooey melted cheese—all baked together into a golden, bubbly casserole you’ll crave again and again.

With over 30 grams of protein per serving, this dish fuels your body without weighing it down. It’s naturally low in carbs, gluten-free, and uses simple ingredients you likely already have. The zucchini bakes down until tender and juicy, soaking up all the chicken and herb flavor, while the cheese locks it all together with comforting, melty richness.

Whether you’re meal prepping for the week or feeding your family something light but hearty, this dish delivers on all fronts—nutrition, ease, and taste.

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Ingredients Overview

This recipe is built on lean protein and fresh vegetables, with just the right amount of seasoning and cheese to bring it all together.

Chicken breast – Boneless, skinless chicken breasts are lean, protein-rich, and ideal for this bake. Cut into cubes or thin slices so they cook evenly.

Zucchini – Adds moisture, texture, and nutrients. Zucchini bakes down beautifully and pairs well with herbs and cheese.

Shredded cheese – Mozzarella is mild and melty, perfect for binding everything together. You can mix in Parmesan or sharp cheddar for more flavor.

Garlic & onion powder – Easy pantry spices that boost flavor without needing to chop aromatics.

Italian seasoning – A classic blend of herbs like oregano, basil, and thyme that gives this dish a savory, well-rounded flavor.

Olive oil – Helps coat the ingredients and adds richness.

Salt & pepper – Enhances all the natural flavors.

Optional add-ins: Chopped spinach, cherry tomatoes, or red pepper flakes for heat.

Substitutions:

• Use ground chicken or turkey for a slightly different texture.
• Yellow squash can replace zucchini or be mixed in.
• Low-fat cheese works, but may be less creamy when baked.

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Step-by-Step Instructions

1. Prep the oven and dish:
Preheat your oven to 400°F (200°C). Lightly grease a 9×13-inch baking dish with cooking spray or olive oil.

2. Prepare the chicken:
Cut 1.5 lbs of boneless, skinless chicken breasts into bite-sized pieces. Place in a large mixing bowl.

3. Add the zucchini:
Slice 2 medium zucchinis into half-moons or quarter rounds, depending on their size. Add them to the bowl with the chicken.

4. Season and mix:
To the bowl, add:

• 1 tsp salt
• ½ tsp black pepper
• 1 tsp garlic powder
• 1 tsp onion powder
• 1½ tsp Italian seasoning
• 1½ tbsp olive oil
  Toss everything well to evenly coat.

5. Layer in the dish:
Transfer the chicken and zucchini mixture into the prepared baking dish. Spread into an even layer.

6. Add the cheese:
Sprinkle 1½ cups shredded mozzarella cheese evenly over the top. For extra flavor, sprinkle 2 tbsp grated Parmesan cheese.

7. Bake:
Bake uncovered for 25–30 minutes, or until the chicken is cooked through (165°F internal temp) and the cheese is melted and slightly golden.

8. Optional broil:
For a bubbly, browned top, broil for 2–3 minutes at the end. Watch closely to avoid burning.

9. Rest and serve:
Let the bake rest for 5 minutes before slicing. This helps the juices settle and keeps everything moist.

Common mistakes to avoid:

• Don’t overcrowd the pan—it can cause steaming instead of baking.
• Avoid overcooking the chicken—it can dry out quickly at high heat.
• Slice zucchini evenly so it cooks at the same rate.

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Tips, Variations & Substitutions

Tips:

• Use a digital meat thermometer to ensure chicken hits 165°F without overbaking.
• Pat the zucchini dry if it seems overly wet to avoid excess moisture.
• Let it rest after baking to thicken and firm up before serving.

Variations:

• Add ½ cup chopped cherry tomatoes for brightness.
• Sprinkle crushed red pepper for a spicy kick.
• Use half mozzarella, half cheddar for a sharper, more complex flavor.

Substitutions:

• Ground chicken or turkey can replace diced breast—just sauté it first before baking.
• Swap in cauliflower or broccoli florets for a different veggie base.
• Use dairy-free cheese to make it lactose-free.

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Serving Ideas & Occasions

This High Protein Easy Chicken Zucchini Bake is perfect on its own or served with simple sides. Try it with:

• A light green salad with balsamic vinaigrette
• Garlic-roasted green beans or steamed broccoli
• Quinoa or roasted sweet potatoes for a complex carb pairing

It also works well for meal prep. Portion into containers for a week of high-protein lunches or post-workout dinners. Reheats well in the microwave or oven without drying out.

Serve for casual weeknight dinners, family meals, or bring it to a potluck—it’s a crowd-pleaser that also fits many dietary needs.

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Nutritional & Health Notes

This dish is packed with lean protein, healthy fats, and fiber from the vegetables. Each serving delivers over 30g of protein, helping support muscle repair and satiety.

Zucchini is low in calories but high in vitamins A and C, plus water and fiber, making this meal both hydrating and nutrient-rich. Cheese adds calcium and flavor, but you can adjust the quantity to suit your macros.

Gluten-free and easily made low-carb or keto, this is a clean, whole-food-based recipe you can feel great about eating any day of the week.

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FAQs

1. How much protein is in one serving?
Each serving contains approximately 32–35 grams of protein, depending on the specific chicken and cheese used. It’s ideal for high-protein meal plans.

2. Can I use ground chicken instead of chopped?
Yes. Cook the ground chicken in a skillet first, then mix with zucchini and bake as instructed. It changes the texture slightly but keeps the flavor.

3. How do I prevent excess moisture from the zucchini?
You can sprinkle zucchini slices with salt and let them sit for 10 minutes, then pat dry. Or slice them thinner so they cook through and release water evenly.

4. Can I make this dish ahead of time?
Yes! Assemble everything and store covered in the fridge for up to 24 hours before baking. Or bake fully and reheat as needed.

5. Is this dish good for meal prep?
Absolutely. It stores well in airtight containers in the fridge for up to 4 days. Reheat in the microwave or oven until warm.

6. Can I freeze this?
It freezes best after baking. Cool fully, portion, and store in freezer-safe containers. Thaw overnight and reheat until hot.

7. Is this keto or low-carb?
Yes. With lean chicken, zucchini, and cheese, it’s naturally low in carbs. Skip the optional tomatoes or side carbs to keep it keto-friendly.

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