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High-Protein Southwestern Chicken Casserole

published: March 3, 2024

updated: March 3, 2024

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Our One-Pan Southwestern Chicken Casserole is the perfect family-friendly weeknight meal that requires little effort but provides maximum taste. With 28g of protein per serving and plenty of flavor, this dish will quickly become a family favorite!

3 Reasons Why You'll Love This Recipe

  1. It's made in one pan. Fewer pans = fewer dishes, and that's a win in my household. This recipe takes a “dump and bake” approach to dinner, making it an easy to whip up crowd-pleaser.
  2. It has 28g of protein per serving. Hitting your protein goal is significantly easier when you have simple recipes that are naturally high in it. Our Southwestern Chicken Casserole packs in a whopping 28g of protein per hearty serving.
  3. It's great for meal prep. If you're looking for an easy, meal-prep lunch that you can count on all week, this casserole does the trick. It's easy to store and re-heats well. It's one of those dishes that almost tastes better leftover!

MyFitness Pal & MacrosFirst Pre-Log

“FHM Southwestern Chicken Casserole”

Easy Southwestern Chicken Casserole

High-Protein Southwestern Chicken Casserole

Our One-Pan Southwestern Chicken Casserole is the perfect family-friendly weeknight meal that requires little effort but provides maximum taste. With 28g of protein per serving and plenty of flavor, this dish will quickly become a family favorite!
5 from 1 vote
Prep Time 15 minutes
Cook Time 55 minutes
Total Time 1 hour 10 minutes
Course Dinner
Cuisine Tex-Mex
Servings 8
Calories 298 kcal

Equipment

  • 1 9×13 Casserole dish
  • Measuring cups and spoons
  • Aluminum foil
  • Can Opener

Ingredients
  

  • 1 cup uncooked long grain white or brown rice
  • 1 tsp minced garlic
  • 1/2 cup onion, chopped
  • 1 cup reduced sodium chicken broth
  • 1.5 lbs chicken breasts, cut into 1 inch cubes
  • 1 cup black beans, rinsed and drained
  • 1 cup frozen or canned corn
  • 16 oz jarred salsa
  • 1/2 tsp chili powder
  • 1/2 tsp paprika
  • 1 cup reduced-fat shredded cheddar cheese

Instructions
 

  • Preheat oven to 350 degrees.
  • In a large casserole dish, lay down white rice,
    minced garlic, onion and chicken broth. Stir until
    combined.
  • Add chicken breasts, black beans, corn, salsa, chili
    powder and paprika on top. Do your best to keep the
    rice on the bottom, submersed in broth to allow for
    proper cooking.
  • Cover with foil and bake for 45 minutes.
  • Remove from oven, top with cheddar cheese. Bake
    uncovered for an additional 10 minutes, or until
    cheese is melted. Serve & enjoy!

Notes

To give your casserole a spicy kick, add jalapenos.
This recipe can be stored in an airtight container in the
refrigerator for up to 4 days.
Serving size = 1/8 casserole. For most accurate tracking, weigh your entire casserole in grams once cooked and divide by 8

Nutrition

Calories: 298kcalCarbohydrates: 33gProtein: 28gFat: 5g
Tried this recipe?Let us know how it was!

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About the author, Tami Smith

Hi, I'm Tami, a certified macro coach, nutritionist and personal trainer! I love creating and sharing quick and easy macro-friendly recipes, and working out in my garage gym!

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