Name: Zucchini and Chicken Protein Bowl
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Cuisine: American
Ingredients: 1 cup cooked chicken, diced; 1 medium zucchini, sliced; ½ cup cottage cheese; 1 tablespoon olive oil; 1 teaspoon Italian seasoning; Salt and pepper to taste

If you’re looking for a high-protein, no-fuss meal that delivers flavor without the extra calories, this Zucchini and Chicken Protein Bowl checks all the boxes. It’s warm, savory, and filling, made with juicy seasoned chicken, tender sautéed zucchini, and a generous scoop of creamy cottage cheese for a protein-packed finish.

This dish isn’t just great for post-workout recovery—it’s the kind of meal you’ll want to make over and over again when you need something fast, fresh, and satisfying. Whether you’re cutting carbs, fueling muscle growth, or just want something quick and wholesome, this bowl belongs in your weekly rotation.

Why You’ll Love This Protein Bowl

This recipe is the ultimate mix of taste, texture, and nutrition—and it takes just 15 minutes to throw together. Here’s why it’s a keeper:

Lean and clean: packed with protein and low in carbs
Super fast to prep: done in under 15 minutes
Only a handful of ingredients and one pan required
Perfect for meal prep or quick lunches
High-volume but low-calorie—great for fat loss or clean eating
Naturally gluten-free and easy to customize

Every bite is a balance of juicy, herby chicken, buttery golden zucchini, and cool, creamy cottage cheese. Add a little crunch with bacon or fresh herbs on top, and you’ve got a power bowl that tastes way more indulgent than it is.

What’s Inside: Ingredient Breakdown

Each component here pulls its weight—both in nutrition and in flavor. Let’s take a quick look at what makes this bowl so craveable.

Chicken Breast

A lean source of protein that helps build and repair muscle. When seasoned well and cooked gently, it stays juicy and flavorful without needing heavy sauces or breading.

Zucchini

Light, hydrating, and nutrient-rich. When sautéed with olive oil and Italian seasoning, zucchini caramelizes slightly, adding flavor depth and texture. It’s also a great way to bulk up a meal without adding many calories.

Cottage Cheese

The secret weapon of high-protein eaters. Cool, creamy, and mild, cottage cheese complements the warm chicken and zucchini with a tangy finish. It also adds calcium and keeps the meal satiating for hours.

Olive Oil + Italian Seasoning

These small touches go a long way to bring out flavor. Olive oil adds heart-healthy fats and helps brown the zucchini, while Italian seasoning gives everything a savory herb boost.

Ingredients List

1 cup cooked chicken, diced
1 medium zucchini, sliced
½ cup cottage cheese
1 tablespoon olive oil
1 teaspoon Italian seasoning
Salt and pepper to taste

Optional Toppings and Add-Ins

Crumbled bacon or turkey bacon (as pictured)
Fresh basil or parsley
A pinch of crushed red pepper for heat
A drizzle of balsamic glaze or lemon juice
A sprinkle of feta or goat cheese for extra tang

Step-by-Step Instructions

Heat the olive oil in a skillet over medium heat.
Add the zucchini slices to the pan. Sprinkle with Italian seasoning, salt, and pepper. Sauté for 5–7 minutes, stirring occasionally, until the zucchini is golden and tender.
Stir in the diced chicken and cook for another 2–3 minutes until warmed through and lightly browned.
Transfer everything to a bowl.
Top with cottage cheese and any additional garnishes you like. Serve warm or at room temperature.

Pro Tips for the Best Protein Bowl

Use pre-cooked chicken to save time—leftover grilled or rotisserie chicken works great
Slice zucchini evenly to ensure it cooks uniformly and doesn’t turn mushy
For crispier zucchini, don’t overcrowd the skillet—work in batches if needed
Want a creamier base? Mix a spoonful of cottage cheese directly into the hot skillet before serving
Store ingredients separately for meal prep and assemble just before eating

Easy Variations to Keep It Fresh

This protein bowl is easy to customize. Whether you’re adjusting for dietary needs or just changing up your weekly meal prep, here are a few fun ways to make it new every time:

Tex-Mex Style
Swap Italian seasoning for taco seasoning. Add diced tomatoes, black beans, and a sprinkle of cheddar cheese. Top with chopped cilantro and a dollop of Greek yogurt.
Keto Bowl Version
Use full-fat cottage cheese and toss in avocado slices or cooked bacon. Keep it low-carb and high-fat for keto-friendly macros.
Greek-Inspired Bowl
Replace Italian seasoning with oregano and lemon juice. Top with feta cheese, Kalamata olives, and fresh cucumber slices for a Mediterranean twist.
Vegan Adaptation
Skip the chicken and use tofu or chickpeas sautéed in olive oil. Swap cottage cheese with a plant-based alternative or hummus for creaminess.
Breakfast Bowl
Turn it into a savory breakfast bowl by adding a soft-boiled or fried egg on top. It’s a delicious high-protein way to start the day.

Serving Suggestions

This bowl is so versatile that you can enjoy it multiple ways depending on the time of day or the occasion.

Serve warm right after cooking for a comforting lunch or dinner.
Chill and eat cold like a protein-packed salad on hot days.
Pair it with a side of quinoa, farro, or brown rice if you want extra complex carbs.
Double the batch and serve in meal prep containers for 3–4 days of ready-to-go lunches.
Present it in small bowls for a high-protein brunch option with friends or after a group workout.

The creamy cottage cheese makes this bowl feel substantial, while the light veggies and chicken keep it from feeling too heavy.

How to Store and Meal Prep

This bowl is perfect for meal prepping or saving leftovers. Just follow these simple tips:

Refrigerate:
Store the chicken and zucchini mixture in an airtight container for up to 4 days. Keep the cottage cheese separate if you prefer a cooler contrast when serving.

Freezer Friendly:
While the zucchini can soften when frozen, the chicken reheats well. If freezing, store the sautéed chicken and zucchini together, but add fresh cottage cheese after thawing.

To Reheat:
Microwave the chicken and zucchini for 1–2 minutes. Add the cottage cheese after heating to preserve its cool, creamy texture. You can also reheat on the stovetop in a small skillet.

Make-Ahead Tip:
Dice and season your chicken, slice your zucchini, and portion your cottage cheese at the start of the week. Cook everything in batches and mix/match when ready to eat.

Zucchini and Chicken Protein Bowl

Author: Freya Allen
Total Time: 15 minutes
Yield: 1 bowl 1x
Diet: Gluten Free

Print Recipe

Description

This Zucchini and Chicken Protein Bowl is a fast, high-protein, low-carb meal perfect for post-workout recovery or clean eating. Juicy chicken, golden sautéed zucchini, and cool cottage cheese come together in one comforting, satisfying bowl.

Ingredients

Scale

1 cup cooked chicken, diced
1 medium zucchini, sliced
½ cup cottage cheese
1 tablespoon olive oil
1 teaspoon Italian seasoning
Salt and pepper to taste

Instructions

Heat olive oil in a skillet over medium heat.
Add zucchini slices, season with Italian seasoning, salt, and pepper, and sauté for 5–7 minutes until tender and lightly golden.
Stir in diced chicken and cook for another 2–3 minutes until warmed through.
Transfer to a bowl and top with cottage cheese.
Serve warm or at room temperature.

Notes

Add crumbled bacon or fresh herbs like basil for extra flavor.
Swap cottage cheese with Greek yogurt or ricotta if preferred.
Use tofu or chickpeas instead of chicken for a vegetarian version.
Mix a spoonful of cottage cheese into the pan for a creamier result.
Store in separate containers if meal prepping for the week.

Prep Time: 5 minutes
Cook Time: 10 minutes
Category: Main Dish
Method: Skillet
Cuisine: American

Nutrition

Serving Size: 1 bowl
Calories: 400
Sugar: 4g
Sodium: 450mg
Fat: 18g
Saturated Fat: 6g
Unsaturated Fat: 10g
Trans Fat: 0g
Carbohydrates: 6g
Fiber: 1g
Protein: 50g
Cholesterol: 95mg

Keywords: chicken protein bowl, zucchini bowl, post-workout meal, cottage cheese bowl

Frequently Asked Questions

Can I use raw chicken instead of pre-cooked?
Yes, just dice the raw chicken and sauté it in olive oil until fully cooked (about 5–7 minutes) before adding the zucchini.

Is there a way to make it dairy-free?
Absolutely. Substitute the cottage cheese with a dairy-free alternative like almond milk ricotta, coconut-based yogurt, or a savory vegan cheese spread.

Can I swap zucchini for another veggie?
Of course. Try sautéed mushrooms, bell peppers, or spinach. Broccoli or cauliflower rice would also work beautifully.

How much protein is in one bowl?
That depends on the exact cottage cheese and chicken used, but on average:

1 cup chicken = ~38g protein
½ cup cottage cheese = ~12g protein
Total = ~50g protein per bowl

Can I pack this for lunch?
Yes, it’s perfect for lunch boxes or work meals. Just keep the cottage cheese in a small container and assemble when ready to eat for best texture.

Final Thoughts

The Zucchini and Chicken Protein Bowl is one of those recipes that checks all the right boxes—it’s fast, flavorful, and gives your body what it needs without overcomplicating things. With the perfect mix of lean protein, veggies, and creamy goodness, it works just as well for post-gym recovery as it does for a busy weeknight dinner.

If you’re trying to eat cleaner, prep smarter, or just love delicious, no-nonsense meals, this bowl should definitely be in your rotation. Feel free to make it your own, play with the toppings, and keep things exciting every week.