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High Protein Southwest Chicken Casserole

High Protein Southwest Chicken Casserole for Flavor Lovers

High Protein Southwest Chicken Casserole is a quick and delicious dinner packed with protein, perfect for busy weeknights and meal prep.
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Prep Time 15 minutes
Cook Time 55 minutes
Resting Time 5 minutes
Total Time 1 hour 15 minutes
Servings: 6 servings
Course: Dinner
Cuisine: Southwestern
Calories: 425
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Casserole Base
  • 1 cup Basmati rice Substitute with quinoa, brown rice, or cauliflower rice for a low-carb option.
  • 1 medium Yellow onion Can be swapped with white onion, red onion, or shallots for varied flavors.
  • 2 cloves Garlic Use garlic powder or pre-minced garlic if fresh isn't on hand.
  • 1 cup Chicken broth Substitute with vegetable or beef broth for a different taste.
  • 2 cups Chicken breasts Replace with chicken thighs, turkey, or plant-based options like tofu or seitan.
For the Flavor Boost
  • 1 can Black beans Can be substituted with pinto beans or kidney beans.
  • 1 cup Corn Fresh corn from the cob or frozen kernels work as substitutes.
  • 1 cup Salsa Can be swapped with diced tomatoes mixed with green chilies or homemade pico de gallo.
  • 2 teaspoons Chili powder Switch to chipotle powder or cayenne pepper for more spice.
  • 1 teaspoon Paprika Smoked paprika can elevate the dish further.
  • 1 teaspoon Black pepper Essential for seasoning.
For the Cheesy Topping
  • 1 cup Cheddar cheese Substitute with Monterey Jack, pepper jack, or dairy-free cheese for a different twist.

Equipment

  • Casserole Dish
  • Oven
  • spatula
  • Mixing Bowl

Method
 

Preparation Steps
  1. Preheat your oven to 360°F (182°C) and grease a 9x13 casserole dish with oil.
  2. Layer the uncooked basmati rice evenly at the bottom of the greased dish. Sprinkle the chopped onion and minced garlic over the rice.
  3. Pour 1 cup of chicken broth over the layered ingredients and stir gently.
  4. Evenly distribute the diced chicken breasts over the mixture.
  5. Layer the black beans and drained corn over the chicken.
  6. In a separate bowl, combine salsa, paprika, chili powder, and black pepper. Stir and pour evenly over the casserole.
  7. Sprinkle the shredded cheddar cheese generously over the top.
  8. Cover with foil and bake for 45 minutes. Remove the foil and bake for an additional 10 minutes.
  9. Once baked, let the casserole rest for about 5 minutes before serving.

Nutrition

Serving: 1servingCalories: 425kcalCarbohydrates: 43gProtein: 37gFat: 11gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gCholesterol: 90mgSodium: 700mgPotassium: 600mgFiber: 8gSugar: 3gVitamin A: 10IUVitamin C: 15mgCalcium: 20mgIron: 15mg

Notes

This casserole is perfect for meal prep and can be stored for up to 4-5 days in the fridge. Adjust spices for personal preference.

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