Ben Kenwood February 6, 2026

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High Protein Chicken Bake

Name: High Protein Chicken Bake
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: Mediterranean
Ingredients: 1 lb boneless skinless chicken breast; 1 tbsp olive oil; 2 cloves garlic, minced; 1/2 cup greek yogurt; 1/4 cup low-fat mozzarella cheese; 1 cup chopped spinach; 1/2 cup cherry tomatoes, halved; 1 tsp italian seasoning; Salt and pepper to taste

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A warm, fragrant oven full of bubbling cheese and garlicky yogurt makes any weeknight feel comforting and a little celebratory, and this High Protein Chicken Bake delivers exactly that. Imagine golden edges around tender chicken, a creamy herbed topping that smells of garlic and Italian seasoning, and bursts of juicy cherry tomato popping with every bite, a dish that works for busy dinners and casual weekend lunches alike. If you want a saucier, layered variation for a cozy night in, try my take on High Protein Chicken Alfredo Lasagna for a more indulgent family-style option.

Why This High Protein Chicken Bake Works

This dish balances lean protein, creamy tang, and bright vegetables in a single baking dish, so you get a complete meal without fuss. The Greek yogurt keeps the chicken moist while adding protein and a pleasant tang, the low-fat mozzarella gives just enough melt and stretch without heaviness, and spinach and cherry tomatoes add color, nutrients, and a fresh finish.

What makes this recipe especially useful is how forgiving it is. The components come together in minutes, then the oven does the work, leaving you time to toss a quick salad or set the table. Serve it for a busy weeknight when you want something nourishing and flavorful, or make it for company when you want a dish that looks impressive but stays simple.

Protein rich and satisfying, yet lean and lighter than gratins
Minimal active time, mostly hands off while baking
Flexible enough to adapt to what you have in the fridge

Ingredients and Key Notes

Each ingredient plays a clear role, from moisture and flavor to texture and nutrition. Greek yogurt keeps the topping creamy and high in protein, garlic and Italian seasoning give the dish depth, while spinach and cherry tomatoes add freshness and color. If you like a smoky note, you can swap in cooked turkey bacon on top for a lean, lighter touch.

1 lb boneless skinless chicken breast
1 tbsp olive oil
2 cloves garlic, minced
1/2 cup greek yogurt
1/4 cup low-fat mozzarella cheese
1 cup chopped spinach
1/2 cup cherry tomatoes, halved
1 tsp italian seasoning
salt and pepper to taste

Notes, briefly: trim any excess fat from the chicken and pat it dry so the yogurt mixture adheres. Use full-fat Greek yogurt if you want extra creaminess, or a lower-fat version to keep calories down. Low-fat mozzarella melts well and keeps the dish light, but feel free to use regular mozzarella if you prefer a richer top.

How to Cook High Protein Chicken Bake

Preheat your oven to 400°F, and lightly coat a shallow baking dish with about half of the olive oil. You will smell the warm olive oil as it spreads across the dish, and it helps prevent sticking and encourages browning.
Pat the chicken breasts dry with paper towels, then rub them with the remaining olive oil and season lightly with salt and pepper so they start with a seasoned surface. The oil will give the exterior a subtle sheen.
In a medium bowl, combine the greek yogurt, minced garlic, chopped spinach, low-fat mozzarella, italian seasoning, and a pinch of salt and pepper. Stir until the mixture is evenly combined, it will look creamy, speckled with green spinach, and smell of garlic and herbs.
Place the chicken breasts in the prepared baking dish, spaced evenly so heat circulates around each piece, which helps them cook evenly and brown. The chicken should sit snugly but not crowded.
Spread the yogurt and spinach mixture evenly over the top of each chicken breast, covering them with a smooth, creamy layer. The topping will cling to the meat and begin to bake into a flavorful crust.
Arrange the halved cherry tomatoes around the chicken in the dish, cut side up so they roast and concentrate their juices, adding bright pops of color and a sweet, slightly caramelized flavor.
Bake the dish in the preheated oven for 20 to 25 minutes, or until a meat thermometer inserted into the thickest part of the chicken reads 165°F, the yogurt will set and the edges of the mozzarella may turn lightly golden. You will smell roasted tomatoes and garlic, and the chicken should feel firm but still juicy when pressed gently.
Remove the dish from the oven and allow the chicken to rest for 5 minutes before serving, this short rest helps the juices redistribute so every slice stays moist and tender.

Prep ~10 minutes, Cook ~20 to 25 minutes, Total ~30 to 35 minutes, Servings ~3 to 4, Kcal ~280 per serving (estimate)

Make-Ahead and Prep Tips

You can streamline weeknight cooking by preparing several elements ahead of time. Make the yogurt and spinach topping up to two days before, store it in an airtight container, and spread it on the chicken right before baking. Trim and season the chicken and keep it covered in the fridge for up to 24 hours if you plan to bake it the next day.

If you want a true freezer-to-oven convenience, assemble the chicken and topping in a freezer-safe dish, cover tightly with plastic wrap and foil, and freeze for up to 2 months. When you are ready to cook, thaw overnight in the refrigerator, then bake as directed, adding 5 to 10 extra minutes if the chicken is still a bit cool from refrigeration. For last-minute dinners, pre-sliced cherry tomatoes and chopped spinach stored in airtight containers will save precious minutes.

Storing and Reheating

Refrigerate leftovers in an airtight container within two hours of cooking, and enjoy them within 3 to 4 days for best flavor and safety. To freeze, wrap each portion tightly or use a freezer-safe container, and freeze for up to 2 to 3 months; label with the date so you can use the oldest portions first.

For gentle reheating, place the chicken in a small ovenproof dish, cover with foil to keep moisture in, and warm at 325°F until heated through, about 12 to 15 minutes depending on portion size. If you prefer the microwave, reheat on medium power in 30 second bursts, turning once, to prevent the chicken from drying out. A key freshness cue is texture, if the chicken feels slimy or develops an off smell discard it, but properly stored leftovers will retain their color and a mild, tangy aroma from the yogurt.

Perfect Pairings

A simple mixed green salad with lemon vinaigrette to cut through the creaminess
Roasted sweet potatoes or baby potatoes for a hearty, comforting side
Quinoa tossed with herbs and lemon for an extra protein boost
Steamed green beans or asparagus drizzled with olive oil and lemon
A warm whole grain roll or crusty bread to mop up the juices

Make It Your Own

This High Protein Chicken Bake is an excellent base for variations that suit your preferences, pantry, or dietary needs.

Add a crunchy topping, swap breadcrumbs for crushed nuts such as almonds or walnuts, mixed with a little olive oil and Parmesan for a textured finish.
For a smoky, savory note use cooked turkey bacon, chopped and sprinkled on top before serving, this swap adds a leaner crisp element without pork.
Turn it Mediterranean by stirring in chopped artichoke hearts and kalamata olives to the yogurt mixture, and finish with a squeeze of lemon and fresh parsley.
Make it dairy free by replacing greek yogurt with plain unsweetened dairy-free yogurt and swapping mozzarella for a melting dairy-free cheese alternative.
Use boneless skinless chicken thighs instead of breasts for a richer flavor and slightly shorter baking time, remember thighs can be juicier and more forgiving.
Increase the protein and texture by adding a can of drained white beans on the side, seasoned with garlic and rosemary.
For a brighter herb profile, fold in chopped fresh basil and a touch of lemon zest to the yogurt mix right before spreading it on the chicken.
If you like a bit of heat, fold in a pinch of red pepper flakes or a drizzle of hot sauce into the yogurt topping for a gentle kick.

For a crunchy, tossed alternative that leans into bold Asian flavors, you can explore the inspiration behind my High Protein Crispy Sesame Popcorn Chicken, which uses different techniques to get a satisfyingly crispy bite.

Cook’s Notes and Secrets

Space the chicken evenly in the dish so hot air circulates, which encourages even cooking and browning.
Use a digital thermometer and remove the chicken at 165°F to ensure safe, juicy results.
Pat the chicken dry before oiling and seasoning, this helps the yogurt topping adhere and creates a better crust.
Allow a short 5 minute rest after baking, it locks juices in so the meat slices cleanly and remains moist.
If your topping browns too quickly, tent loosely with foil during the last minutes of baking to prevent overbrowning.
Fresh garlic gives a bright punch, but if you prefer milder garlic flavor use roasted garlic in the yogurt mixture.

Frequently Asked Questions

Can I use chicken thighs instead of chicken breast?
Yes, boneless skinless chicken thighs work very well and often stay juicier than breasts. Reduce the baking time slightly if the pieces are smaller, and check with a thermometer to reach 165°F.
Is this recipe suitable for meal prep?
Absolutely, this bake is ideal for meal prep because the components hold up well in the fridge for 3 to 4 days. Portion into containers after cooling and reheat gently to preserve texture.
How can I make this dairy free while keeping the creaminess?
Swap the greek yogurt for a plain unsweetened dairy-free yogurt made from coconut or almond, and use a dairy-free melting cheese in place of mozzarella. The texture will be slightly different, but the bake will still be flavorful.
Can I add more vegetables to make it stretch further?
Yes, feel free to add sliced zucchini, bell peppers, or mushrooms; toss them with a little olive oil and season before placing them beside the chicken so they roast and concentrate their flavors.
Is the dish freezer friendly after baking?
You can freeze leftovers after baking for up to 2 to 3 months. Wrap portions tightly and thaw overnight in the fridge before reheating, or reheat from frozen in a covered oven dish at 325°F until warm.
How do I prevent the chicken from drying out?
Do not overbake, and check the thickest part with a thermometer for 165°F. Patting the chicken dry, oiling it lightly, and letting it rest after baking also help keep it tender.
Can I double this recipe for a crowd?
Yes, double everything and use a larger baking dish, or two dishes. Keep similar spacing around each piece of chicken so heat distributes evenly, and you may need a slightly longer bake time if the dish is crowded.

Final Thoughts

This High Protein Chicken Bake is a reliable, comforting recipe that brings together creamy, herby flavors and simple prep for both weeknight dinners and relaxed weekend meals. It is easily customized, friendly for make-ahead cooking, and strikes a pleasing balance between nutrition and indulgence. I hope you give it a try soon, enjoy the aroma as it comes out of the oven, and find it becomes one of your favorite go-to recipes for busy nights.

High Protein Chicken Bake

Author: anastasia-rice
Total Time: 35 minutes
Yield: 4 servings 1x
Diet: High Protein

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Description

A comforting and protein-rich chicken bake with a creamy garlicky topping and juicy cherry tomatoes.

Ingredients

Scale

1 lb boneless skinless chicken breast
1 tbsp olive oil
2 cloves garlic, minced
1/2 cup greek yogurt
1/4 cup low-fat mozzarella cheese
1 cup chopped spinach
1/2 cup cherry tomatoes, halved
1 tsp italian seasoning
Salt and pepper to taste

Instructions

Preheat your oven to 400°F and lightly coat a baking dish with half of the olive oil.
Pat the chicken breasts dry and rub them with the remaining olive oil, seasoning lightly with salt and pepper.
In a bowl, mix the greek yogurt, minced garlic, chopped spinach, low-fat mozzarella, Italian seasoning, and a pinch of salt and pepper until combined.
Place the chicken in the baking dish and spread the yogurt mixture over each breast.
Arrange cherry tomatoes around the chicken cut side up.
Bake for 20 to 25 minutes until the chicken reaches 165°F.
Allow the chicken to rest for 5 minutes before serving.