High Protein Chicken Bake

I threw this together on a Tuesday evening when I was staring at a package of chicken and a tub of Greek yogurt that both needed to be used. The combination ended up being one of those happy accidents that made me pause while eating and actually say wow out loud. My husband asked what I put in it, and when I told him it was basically yogurt and spinach, he looked genuinely confused. Now it is in our regular rotation because it tastes indulgent but keeps us full for hours.

I made this for my sister when she was visiting last month, and she literally licked her fork clean. She is not usually one to get excited about healthy meals, but she texted me two days later saying she had already made it twice. Something about the way the spinach wilts into the yogurt and the tomatoes burst in the oven makes it feel like comfort food instead of diet food. It has become my go-to when I want to feed people something nourishing that does not taste like it came from a meal prep plan.

Ingredients

• 1 lb boneless skinless chicken breasts: I pound them slightly so they cook evenly, but do not go too thin or they will dry out.
• ½ cup Greek yogurt: Use plain Greek yogurt for the tang and protein, regular yogurt will be too thin and watery.
• ¼ cup low-fat mozzarella cheese: Shred it yourself if you can, pre-shredded cheese has anti-caking agents that prevent melting.
• 1 cup fresh spinach: Chop it fairly small so it distributes evenly through the yogurt mixture.
• ½ cup cherry tomatoes: These sweet bursts of acidity cut through the rich yogurt topping.
• 2 cloves garlic: Freshly minced is best here, garlic powder would be too harsh.
• 1 tbsp olive oil: Use this to grease your baking dish so nothing sticks.
• 1 tsp Italian seasoning: This dried herb blend ties everything together with classic Mediterranean flavors.
• Salt and freshly ground black pepper: Season generously, the yogurt needs salt to bring out its flavor.

Instructions

Get your oven ready:

Preheat to 400°F and grease your baking dish with that tablespoon of olive oil.

Mix up the creamy topping:

Combine the Greek yogurt, minced garlic, chopped spinach, shredded mozzarella, Italian seasoning, salt, and pepper in a bowl until it looks like a thick, green-flecked spread.

Arrange your chicken:

Lay the chicken breasts in the prepared dish, spacing them so they are not touching.

Spread it on:

Divide the yogurt mixture evenly over each piece of chicken, using the back of a spoon to create little mounds.

Add the tomatoes:

Scatter those halved cherry tomatoes around the chicken and nestle a few on top of each breast.

Bake until golden:

Put it in the oven for 20 to 25 minutes until the chicken hits 165°F internally and the yogurt topping has golden edges.

Let it rest:

Wait five minutes before serving so the juices redistribute, otherwise they will run all over your plate.

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This recipe has become the dish I bring to friends who just had babies or are recovering from surgery because it reheats beautifully and feels like a real meal. Last week I made a double batch and portioned it into containers for my work lunches, and I actually looked forward to eating it every single day. There is something so satisfying about food that nourishes you without making you feel like you are missing out on flavor.

Making It Your Own

Sometimes I swap in kale or Swiss chard when I have them in the fridge, and both work beautifully. I have also added artichoke hearts when I wanted to make it feel more like a spinach dip situation, which was amazing. The base recipe is forgiving enough that you can play with it while keeping the protein and texture intact.

What To Serve With It

I usually pair this with roasted vegetables or cauliflower rice to keep it low carb, but it is also delicious over quinoa or brown rice. A simple green salad with a lemon vinaigrette cuts through the richness nicely. On nights when I want something extra, I will roast some zucchini and bell peppers on the same sheet pan.

Storage And Meal Prep

This stores incredibly well in the refrigerator for up to four days, which makes it perfect for Sunday meal prep. I portion it into glass containers and reheat individual portions in the microwave for about two minutes. The yogurt sauce might look a little separated when you first pull it out, but it comes back together beautifully with a quick stir.

• Let the chicken cool completely before sealing it in containers to avoid excess moisture buildup.
• Freeze individual portions for up to three months if you want to stock your freezer.
• Thaw overnight in the refrigerator before reheating for the best texture.

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I hope this becomes one of those recipes you turn to when you want something that feels special but does not require all your energy. There is nothing better than a meal that takes care of you while you are making it.

Recipe FAQs

→ Can I use chicken thighs instead of breasts?

Yes, boneless skinless chicken thighs work wonderfully in this dish. They may require an additional 5-10 minutes of baking time to reach the internal temperature of 165°F. Thighs will add slightly more fat but remain juicy and flavorful.

→ What can I substitute for Greek yogurt?

Sour cream or plain cottage cheese blended until smooth can replace Greek yogurt. For a dairy-free option, try coconut cream or a dairy-free yogurt alternative, though the texture and tanginess will vary slightly.

→ How long does this keep in the refrigerator?

Store leftovers in an airtight container for up to 4 days. Reheat in the microwave at 50% power for 2-3 minutes or in a 350°F oven for 10-15 minutes until warmed through. The flavors often develop more depth after a day or two.

→ Can I freeze this chicken bake?

Yes, freeze individual portions in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating. Note that the texture of the spinach may soften slightly after freezing and reheating.

→ What vegetables pair well as a side dish?

Roasted zucchini, cauliflower rice, or a crisp Mediterranean salad with cucumbers and red onion complement this dish beautifully. For a heartier meal, serve alongside quinoa or roasted sweet potato wedges.

→ How do I know when the chicken is fully cooked?

Use a meat thermometer to check that the internal temperature reaches 165°F at the thickest part of the breast. The chicken should feel firm and the juices run clear when pierced. Cutting into the center should reveal opaque, fully cooked meat throughout.