This creamy chicken and zucchini casserole is high in protein, family-friendly, and relatively low in carbohydrates. The cottage cheese, Greek yogurt, chicken, eggs, and cheese all contribute to a substantial protein boost.
Servings
6 servings
Prep Time
15 minutes
Cook Time
35–40 minutes
Total Time
50–55 minutes
Ingredients
- 3 cups cooked shredded chicken (about 450 g)
- 2 medium zucchini, thinly sliced
- 1 cup cottage cheese
- ½ cup plain Greek yogurt
- 1½ cups shredded mozzarella cheese, divided
- ¼ cup grated Parmesan cheese
- 2 large eggs
- 2 cloves garlic, minced
- 1 tsp Italian seasoning
- ½ tsp garlic powder
- ½ tsp salt
- ¼ tsp black pepper
- 1 tbsp olive oil
Instructions
1. Prepare the oven
- Preheat oven to 375°F (190°C).
- Lightly grease a 9×13-inch baking dish with olive oil.
2. Prepare the zucchini
- Slice zucchini into thin rounds.
- Place on paper towels and sprinkle lightly with salt.
- Let sit for 10 minutes to draw out excess moisture.
- Pat dry thoroughly.
3. Make the creamy mixture
In a large bowl, whisk together:
- Cottage cheese
- Greek yogurt
- Eggs
- Garlic
- Italian seasoning
- Garlic powder
- Salt
- Black pepper
Mix until smooth.
4. Assemble
Fold into the creamy mixture:
- Shredded chicken
- Zucchini slices
- 1 cup mozzarella
- Parmesan cheese
Stir until evenly combined.
5. Bake
- Spread mixture into prepared baking dish.
- Top with remaining ½ cup mozzarella cheese.
- Bake for 35–40 minutes until bubbly and golden on top.
6. Rest and serve
- Let stand for 5–10 minutes before serving.
- Garnish with parsley or basil if desired.
Approximate Nutrition Information
Per serving (1/6 of recipe):
| Nutrient | Amount |
|---|---|
| Calories | ~320–360 |
| Protein | ~35–40 g |
| Carbohydrates | ~5–7 g |
| Fiber | ~1–2 g |
| Fat | ~15–18 g |
| Saturated Fat | ~7–8 g |
| Sodium | ~550–700 mg |
Values vary depending on the exact ingredients used.
Allergen Information
Contains:
- Milk (cottage cheese, yogurt, mozzarella, Parmesan)
- Eggs
Naturally free from:
- Peanuts
- Tree nuts
- Soy (unless present in specific dairy brands)
- Wheat/gluten (check packaged ingredients if sensitive)
For Nut-Free Kitchens
- Use plain dairy products without added flavorings.
- Verify shredded cheese is processed in a nut-free facility if severe allergies are involved.
Storage
Refrigerator
- Store covered for up to 4 days.
Freezer
- Freeze portions in airtight containers for up to 3 months.
- Thaw overnight in the refrigerator before reheating.
Reheating
- Microwave individual portions for 2–3 minutes.
- Or reheat in a 350°F (175°C) oven until warmed through.
Frequently Asked Questions
Q: Can I use rotisserie chicken?
Yes. Rotisserie chicken works very well and saves time. Remove the skin for a leaner dish.
Q: Can I make it ahead of time?
Yes. Assemble the casserole up to 24 hours in advance and refrigerate. Bake when ready to serve.
Q: My casserole turned watery. Why?
Zucchini releases a lot of moisture during cooking. Salting and drying the zucchini beforehand helps prevent excess liquid.
Q: Can I substitute cottage cheese?
Yes. Ricotta cheese can replace cottage cheese in equal amounts, though the protein content may be slightly lower.
Q: Can I add more vegetables?
Absolutely. Good additions include:
- Spinach
- Mushrooms
- Bell peppers
- Broccoli florets
Q: How can I increase the protein further?
Try:
- Using extra chicken (up to 4 cups)
- Adding another egg
- Using high-protein cottage cheese
- Mixing in a small amount of unflavored protein powder designed for cooking
Q: Is this recipe low-carb?
Yes. With only about 5–7 grams of carbohydrates per serving, it fits many low-carb eating plans.
Q: What should I serve with it?
Good pairings include:
- Green salad
- Roasted vegetables
- Cauliflower rice
- Garlic green beans
- Steamed broccoli
Tips for Best Results
- Pat zucchini dry thoroughly to avoid a watery casserole.
- Use freshly shredded mozzarella for better melting.
- Let the casserole rest before slicing.
- For a golden top, broil for the last 2–3 minutes.
- Add red pepper flakes for a little heat.
This recipe delivers roughly 35–40 grams of protein per serving, making it a filling lunch or dinner while incorporating vegetables in a creamy, cheesy bake.