High-Protein Creamy Chicken & Zucchini Casserole Recipe

Learn how to make this homemade high-protein chicken casserole that's perfect for meal prep. With lean chicken breast, protein-packed Greek yogurt, and nutrient-rich zucchini, this easy baking recipe delivers restaurant-quality flavor with simple techniques anyone can master.

Difficulty:

Beginner

Prep Time:

20 mins

Cook Time:

35 mins

Serves:

6 servings

Ingredients

<ul class="ingredients-main-list"><li class="ingredients-single-item">700g chicken breast, cut into 2.5cm cubes</li><li class="ingredients-single-item">3 medium zucchini (about 600g), sliced into half-moons</li><li class="ingredients-single-item">1 large onion, finely diced</li><li class="ingredients-single-item">3 cloves garlic, minced</li><li class="ingredients-single-item">250g plain Greek yogurt (full-fat)</li><li class="ingredients-single-item">200g cottage cheese</li><li class="ingredients-single-item">100g grated parmesan cheese, divided</li><li class="ingredients-single-item">150g grated mozzarella cheese</li><li class="ingredients-single-item">2 eggs, lightly beaten</li><li class="ingredients-single-item">15g fresh dill, chopped</li><li class="ingredients-single-item">10g fresh parsley, chopped</li><li class="ingredients-single-item">1 tsp dried oregano</li><li class="ingredients-single-item">1 tbsp olive oil</li><li class="ingredients-single-item">1 tbsp cornstarch</li><li class="ingredients-single-item">60ml chicken stock</li><li class="ingredients-single-item">Salt and pepper to taste</li></ul>

Nutrition Facts (per serving)

🍽️ Serving Size: 1 waffle

🔥 Calories: 275 calories

🥑 Fat: 9 g

🧈 Saturated Fat: 5 g

🍞 Carbohydrates: 28 g

🍭 Sugar: 3 g

🍗 Protein: 22 g

🫀 Cholesterol: 95 mg

🧂 Sodium: 180 mg

Equipment

<ul class="equipment-main-list"><li class="equipment-single-item">25cm x 35cm baking dish</li><li class="equipment-single-item">Large non-stick frying pan</li><li class="equipment-single-item">Food processor or blender</li><li class="equipment-single-item">Mixing bowls</li></ul>

Directions

<ol class="no-list-style"><li class="MethodStepper"><h4 class="step-title">Step 1</h4>Preheat your oven to 190°C and lightly grease your baking dish with cooking spray or a small amount of olive oil. This preparation ensures your casserole won't stick and makes cleanup easier.</li><li class="MethodStepper"><h4 class="step-title">Step 2</h4>Heat olive oil in a large non-stick frying pan over medium-high heat. Season the chicken cubes liberally with salt and pepper, then add to the hot pan. Cook for 4-5 minutes until lightly golden but not cooked through completely. The chicken will finish cooking in the oven, and this partial cooking prevents the meat from becoming tough.</li><li class="MethodStepper"><h4 class="step-title">Step 3</h4>Remove the chicken to a plate and in the same pan, reduce heat to medium. Add the diced onion and sauté for 3-4 minutes until translucent. Add the garlic and cook for another 30 seconds until fragrant. Adding garlic later prevents it from burning and becoming bitter.</li><li class="MethodStepper"><h4 class="step-title">Step 4</h4>Add the sliced zucchini to the pan and cook for 4-5 minutes until just tender but still holding its shape. Season with salt, pepper, and dried oregano. Zucchini releases moisture as it cooks, so avoid overcooking it now to prevent a watery casserole.</li><li class="MethodStepper"><h4 class="step-title">Step 5</h4>While the vegetables cook, prepare your creamy protein sauce. In a food processor or blender, combine the Greek yogurt, cottage cheese, half of the parmesan cheese, cornstarch, and chicken stock. Blend until smooth. This mixture creates a high-protein alternative to traditional cream sauces.</li><li class="MethodStepper"><h4 class="step-title">Step 6</h4>Transfer the blended mixture to a large bowl and let it cool slightly before stirring in the beaten eggs, dill, and parsley. Adding eggs to a hot mixture could cause them to curdle, so patience here ensures a silky smooth sauce.</li><li class="MethodStepper"><h4 class="step-title">Step 7</h4>In your prepared baking dish, create a layer with the sautéed zucchini and onions. Distribute the chicken pieces evenly over the vegetables. Pour the creamy sauce over everything, ensuring all components are well-covered.</li><li class="MethodStepper"><h4 class="step-title">Step 8</h4>Top the casserole with the mozzarella cheese and remaining parmesan cheese, creating a flavorful crust that will brown beautifully in the oven. The combination of cheeses offers both stretchy texture and savory depth.</li><li class="MethodStepper"><h4 class="step-title">Step 9</h4>Bake uncovered in the preheated oven for 30-35 minutes, until the top is golden brown and the casserole is bubbling around the edges. An instant-read thermometer inserted into the center should read 74°C, ensuring the chicken is fully cooked and the egg in the sauce is safely set.</li><li class="MethodStepper"><h4 class="step-title">Step 10</h4>Allow the casserole to rest for 10-15 minutes before serving. This resting period is crucial as it allows the proteins in the sauce to set slightly, making it easier to portion and serve while maintaining its creamy consistency. Garnish with additional fresh herbs just before serving for a bright flavor contrast and visual appeal.</li></ol>

FAQs

Find answers to your most pressing questions about this delicious recipe right here.

What ingredients are used in High-Protein Creamy Chicken & Zucchini Casserole?

This protein-packed casserole features chicken breast, zucchini, Greek yogurt, cottage cheese, parmesan, mozzarella, eggs, onion, garlic, herbs (dill, parsley, oregano), olive oil, cornstarch, and chicken stock. These ingredients create a nutritious, creamy dish with approximately 38g protein per serving.

How to cook High-Protein Creamy Chicken & Zucchini Casserole at home?

Learn how to cook High-Protein Creamy Chicken & Zucchini Casserole by sautéing chicken until golden, cooking vegetables until tender, blending Greek yogurt with cheese for a protein-rich sauce, layering components in a baking dish, and baking at 190°C for 30-35 minutes until bubbling with a golden crust. Allow to rest before serving for the perfect creamy consistency.

Can I make this chicken casserole ahead for meal prep?

Yes! This casserole is excellent for meal prep. You can prepare it completely, refrigerate for 2-3 days before baking, or freeze for up to 3 months. Alternatively, bake it fully, portion into containers, and refrigerate for 4-5 days. The high protein content makes it ideal for planned nutritious meals throughout the week.

How can I increase the vegetables in this high-protein casserole?

Easily boost nutrients by adding spinach, bell peppers, mushrooms, or broccoli alongside the zucchini. For extra colour and flavour, mix in halved cherry tomatoes during the final assembly. Just ensure any additional vegetables are pre-cooked to remove excess moisture that might make your casserole watery.

What sides pair well with a creamy chicken casserole?

Complement this protein-rich casserole with simple sides like a fresh green salad, steamed broccoli, or roasted vegetables for a complete meal. For those requiring additional carbohydrates, serve with brown rice, quinoa, whole grain bread, or roasted sweet potatoes to balance the protein-heavy main dish.

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