Chicken and Zucchini Bake: 39 g of Protein and 365 kcal per Serving — a Recipe for a Filling Dinner

When you want something filling for dinner without a long, complicated preparation, nutritionist Yulia Dragulova offers a chicken fillet, zucchini, and mozzarella bake in her Instagram video. According to the recipe author's calculations, one serving contains about 39 g of protein at roughly 365 kcal, making the dish both high in protein and relatively low in calories. The Styler project (RBC-Ukraine) broke down the step-by-step cooking process and explained why this combination of ingredients is suitable for those who want to lose weight.

Preparing the Egg Base and Chicken

Start with the egg base: beat the eggs, then add yogurt and 50 g of grated mozzarella. Separately, cut the chicken fillet into small pieces, fold it into the egg-yogurt mixture, salt it, season with your favorite spices, and mix well. It is precisely this combination — eggs, yogurt, cheese, and chicken fillet — that forms the main protein component of the dish.

Assembly and Baking

Cut the zucchini and spread it on the bottom of a baking dish, then evenly distribute the egg-chicken mixture on top. Slice the onion into half-rings and the tomato into small pieces or slices, and place the vegetables on top of the bake. Sprinkle the dish with the remaining mozzarella and put it in an oven preheated to 180 degrees. Bake for about 30–40 minutes until a golden crust forms on top.

Why This Dish Is Suitable for Weight Loss

Protein is needed by the body to maintain and restore tissues and muscle mass. In addition, according to research, more protein-rich food can promote a greater sense of satiety. Thanks to the chicken fillet, eggs, mozzarella, and yogurt, the bake is not only low in calories but also quite high in protein, which helps control appetite within a weight-loss diet.

Protein Intake Guidelines According to EFSA and NHS

For reference: the European Food Safety Authority (EFSA) sets the reference intake of protein for healthy adults at 0.83 g per kilogram of body weight per day. At the same time, according to NHS data, individual requirements may vary depending on age, level of physical activity, and other factors. Thus, a serving of the bake with about 39 g of protein can make up a significant portion of the daily requirement for a person of average body weight.