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High-Protein Chicken Zucchini Bake for Longevity

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This High-Protein Chicken Zucchini Bake delivers 36g of lean protein combined with nutrient-dense vegetables to support muscle health and healthy aging. Ready in just 40 minutes, this comforting casserole combines tender chicken, fresh zucchini, herbs, and melted cheese for a satisfying one-dish meal perfect for meal prep and family dinners.

Ingredients

  • 1.5 lbs (680g) boneless, skinless chicken breast, cubed
  • 3 medium zucchini, sliced into half-moons
  • 1 cup shredded mozzarella cheese
  • ½ cup shredded Parmesan cheese
  • 1 cup cherry tomatoes, halved
  • 3 garlic cloves, minced
  • 2 tbsp olive oil
  • 1 tsp dried Italian seasoning
  • 1 tsp dried basil
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp paprika
  • ½ tsp salt
  • ¼ tsp black pepper
  • Fresh basil or parsley for garnish
  • Red pepper flakes (optional)

Instructions

  • Preheat oven to 400°F (200°C). Lightly grease a 9×13-inch baking dish. Cube chicken into 1-inch pieces. Slice zucchini into ¼-inch thick half-moons. Halve cherry tomatoes.
  • In a large bowl, toss cubed chicken with 1 tablespoon olive oil, minced garlic, Italian seasoning, dried basil, garlic powder, onion powder, paprika, salt, and pepper until evenly coated.
  • In a separate bowl, toss sliced zucchini with remaining 1 tablespoon olive oil and a pinch of salt and pepper.
  • Arrange seasoned chicken in an even layer in prepared baking dish. Top with zucchini slices, spreading evenly. Scatter halved cherry tomatoes on top.
  • Sprinkle mozzarella and Parmesan cheese evenly over vegetables. Cover with foil. Bake 20 minutes, then uncover and bake 5-7 minutes until cheese is golden and chicken reaches 165°F.
  • Remove from oven and let rest 5 minutes. Garnish with fresh basil or parsley and red pepper flakes if desired. Serve hot.

Notes

  • Chicken thighs work great (34g protein, slightly higher fat).
  • Prevent watery zucchini: slice uniformly, don’t overbake.
  • Make ahead: assemble, freeze up to 2 months, thaw and bake.
  • Substitutes: yellow squash, eggplant, or cauliflower.
  • Store up to 4 days; perfect for meal prep lunches.
  • Keto-friendly: ~8g net carbs per serving.
  • Serve over cauliflower rice, quinoa, or with side salad.
  • Use part-skim mozzarella to reduce calories.

Find it online: https://highproteinlongevity.com/high-protein-chicken-zucchini-bake-for-longevity-36g-protein/