This hearty zucchini bake is packed with protein, low in carbohydrates, and loaded with vegetables, cheese, and lean meat. It’s ideal for meal prep, lunch, or a satisfying weeknight dinner.
Servings
6 servings
Prep Time
20 minutes
Cook Time
35–40 minutes
Total Time
1 hour
Ingredients
For the Zucchini Base
- 4 medium zucchini (about 800 g / 1.75 lb), sliced into thin half-moons
- 1 teaspoon salt
- 1 tablespoon olive oil
Protein Filling
- 500 g (1.1 lb) lean ground chicken, turkey, or extra-lean beef
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 red bell pepper, diced
- 1 teaspoon paprika
- 1 teaspoon Italian seasoning
- ½ teaspoon black pepper
- ½ teaspoon salt
Creamy Layer
- 1 cup low-fat cottage cheese
- 1 cup plain Greek yogurt
- 2 large eggs
- ½ cup grated Parmesan cheese
- 1 teaspoon Dijon mustard
Topping
- 1½ cups shredded reduced-fat mozzarella cheese
- 2 tablespoons chopped parsley
- 1 tablespoon sliced green onions
Instructions
Step 1: Prepare the Zucchini
- Place zucchini slices in a colander.
- Sprinkle with 1 teaspoon salt.
- Let sit for 15–20 minutes.
This draws out excess moisture and prevents a watery casserole.
- Pat the zucchini dry with paper towels.
Step 2: Cook the Protein Filling
- Preheat oven to 190°C (375°F).
- Heat olive oil in a large skillet over medium-high heat.
- Add onion and cook for 3–4 minutes.
- Add garlic and cook for 30 seconds.
- Add ground meat and cook until browned.
- Stir in:
- Bell pepper
- Paprika
- Italian seasoning
- Salt
- Black pepper
- Cook for another 3–4 minutes.
- Remove from heat.
Step 3: Make the Creamy Mixture
In a large bowl, whisk together:
- Cottage cheese
- Greek yogurt
- Eggs
- Parmesan cheese
- Dijon mustard
Mix until smooth.
Step 4: Assemble the Bake
- Lightly grease a 9 × 13-inch baking dish.
- Spread half of the zucchini slices in the dish.
- Add the meat mixture evenly.
- Spoon half of the creamy mixture over the meat.
- Add the remaining zucchini.
- Pour over the remaining creamy mixture.
- Sprinkle mozzarella evenly over the top.
Step 5: Bake
- Bake uncovered for 35–40 minutes.
- The casserole should be bubbling and golden.
For extra browning:
- Broil for 2–3 minutes at the end.
- Let rest for 10 minutes before slicing.
Optional Add-Ins
You can mix in:
- Chopped spinach
- Mushrooms
- Jalapeños
- Sun-dried tomatoes
- Diced roasted peppers
Meal Prep Instructions
- Refrigerate for up to 4 days.
- Freeze individual portions for up to 2 months.
- Reheat in the microwave or oven until hot throughout.
Approximate Nutrition (Per Serving)
Using lean ground turkey:
- Calories: 300–340
- Protein: 32–38 g
- Net Carbs: 5–8 g
- Fat: 14–17 g
- Fiber: 2–3 g
Extra High-Protein Version
To increase protein further:
- Use 650 g (1.4 lb) lean ground turkey or chicken.
- Add an extra ½ cup cottage cheese.
- Increase Parmesan to ¾ cup.
Approximate nutrition per serving:
- Calories: 350–390
- Protein: 42–48 g
- Net Carbs: 5–8 g
- Fat: 15–19 g
