If you’re searching for a quick and easy healthy meal to try at home, then look no further than chicken casserole recipes that are both delicious and nourishing. Not only are these dishes easy to make, but they’re also perfect for those busy weeknights when you need to get dinner on the table in a hurry. Using lean protein and healthy vegetables, these chicken casserole recipes are packed with essential nutrients and are a great way to incorporate more healthy foods into your diet.
What are Chicken Casserole Recipes?
A chicken casserole recipe is a dish that is cooked slowly in the oven and contains chicken and vegetables mixed together with a sauce. This type of dish is perfect for meal prep, serving a family, or as a dish to bring to a potluck. Chicken casserole recipes are versatile, and can be made in a variety of ways, with endless possibilities for flavor combinations.
The Health Benefits of Chicken Casserole Recipes
Chicken casserole recipes are not only delicious, but they can also be healthy. Using lean protein like chicken and incorporating a variety of vegetables into the dish can make it a well-balanced meal. Additionally, by making your own sauce instead of using a store-bought option, you can control the amount of sodium and unhealthy additives that go into the recipe.
- Protein: Chicken is a great source of protein, which is important for building and repairing muscle. One 3-ounce serving of chicken provides about 25 grams of protein.
- Vitamins and Minerals: Vegetables used in chicken casseroles, such as broccoli, peppers, and carrots, are packed with vitamins and minerals. These nutrients are essential for overall health and can help improve your immune system, skin health, and energy levels.
- Fiber: By using whole grains like brown rice or quinoa in your chicken casserole, you can add fiber to your diet. Fiber promotes healthy digestion and can also help you feel full and satisfied after eating.
How to Make Healthy Chicken Casserole Recipes
Creating a healthy chicken casserole recipe is simple, and there are a few key things to keep in mind when preparing the dish.
| Step | Description |
|---|---|
| 1 | Choose lean protein: Chicken is a great option for lean protein, but you can also use turkey or tofu if preferred. |
| 2 | Add a variety of vegetables: Vegetables add flavor, color, and nutrients to the dish. Consider incorporating vegetables like broccoli, peppers, onions, or carrots. |
| 3 | Use whole grains: Whole grains like brown rice or quinoa are a great way to add fiber to your casserole. These grains also provide more nutrients and a nuttier flavor compared to white rice. |
| 4 | Make your own sauce: Store-bought sauces can be high in sodium and unhealthy additives, so making your own sauce is a way to control what goes into the dish. Consider using a combination of low-sodium chicken broth, plain Greek yogurt, and your favorite seasonings to make a flavorful sauce that’s also healthy. |
| 5 | Control portion sizes: While chicken casserole can be a healthy dish, it’s important to control portion sizes to avoid overeating. Aim for a serving size of about 1 cup, and pair with a side salad or another vegetable for added nutrition. |
Why Choose Healthy Chicken Casserole Recipes?
Healthy chicken casserole recipes are a great option for those who want to enjoy a comfort food dish without consuming too many calories or unhealthy ingredients. Chicken casserole is a classic dish that many families enjoy, and by choosing a healthy recipe you can make sure that everyone is getting a nourishing and delicious meal. Here are some reasons why you should choose healthy chicken casserole recipes:
1. Nutritious Ingredients
Healthy chicken casserole recipes use ingredients that are packed with nutrients and vitamins. Vegetables like broccoli, mushrooms, and carrots are often included, making the dish high in fiber and essential vitamins. The chicken provides a good source of protein, which is necessary for building and repairing muscles and tissues. Overall, these ingredients contribute to a healthy and balanced meal.
2. Low-Calorie Options
Many traditional chicken casserole recipes are high in calories and fat. However, healthy chicken casserole recipes use alternative ingredients that lower the calorie count. For example, instead of using heavy cream or canned soup, healthy recipes might substitute non-fat Greek yogurt or low-sodium broth. This helps to reduce the calorie count without sacrificing flavor or texture.
Additionally, portion control is important when making a healthy chicken casserole. By serving the dish with a side of vegetables or salad, you can fill up on lower-calorie foods and reduce the amount of casserole you eat. Thus, you can still enjoy a satisfying and filling meal without consuming too many calories.
3. Versatile and Easy to Customize
Chicken casserole recipes are versatile and can be customized to fit your dietary needs and preferences. For example, if you are trying to reduce your carbohydrate intake, you can substitute pasta with zucchini noodles or cauliflower rice. Or, you can add extra spices or seasoning to make the dish more flavorful. With healthy chicken casserole recipes, you have the freedom to experiment and make changes based on your taste and nutritional goals.
4. Easy to Make
Healthy chicken casserole recipes are also easy to make and can be prepared in advance for a quick and convenient meal. Many recipes can be assembled and frozen, then cooked when you’re ready to eat. This is especially helpful for busy weeknights or for meal prep. By having a healthy chicken casserole recipe on hand, you can ensure that you have a nutritious and satisfying meal ready when you need it.
Healthy Chicken Casserole Recipes with Veggies
Chicken casserole is a hearty and delicious dish that is perfect for families and gatherings. However, most chicken casserole recipes are loaded with calories, fat, and sodium. Fortunately, there are ways to make it healthier and more nutritious by adding vegetables that can also enhance the flavor of your dish. Below are some healthy chicken casserole recipes that are packed with veggies:
1. Broccoli and Chicken Casserole
Broccoli is packed with nutrients that are essential for good health, including fiber, vitamin C, and folate. This vegetable is an excellent addition to your chicken casserole recipe, as it can add flavor, texture, and nutrition. Here’s how you can make a healthy broccoli and chicken casserole:
- Preheat your oven to 375 degrees Fahrenheit.
- Cook 4 cups of chopped broccoli in boiling water for 3 minutes or until slightly tender.
- Season 2 chicken breasts with salt, pepper, and your favorite herbs. Cook them in a skillet with 1 tablespoon of olive oil until golden brown. Cut them into small cubes.
- In a bowl, mix 1 cup of low-fat Greek yogurt, 2 cups of low-sodium chicken broth, 2 minced garlic cloves, 1 tablespoon of Dijon mustard, 1/2 teaspoon of onion powder, and 1/4 teaspoon of black pepper.
- Spray a 9×13 baking dish with cooking spray. Arrange the broccoli and chicken in the dish. Pour the yogurt mixture over it.
- Sprinkle 1/2 cup of shredded cheddar cheese over the top.
- Top with 1/2 cup of whole wheat breadcrumbs and 1 tablespoon of melted butter.
- Bake for 30-35 minutes or until the top is golden brown. Serve hot.
2. Zucchini and Chicken Casserole
Zucchini is a low-calorie vegetable that is rich in vitamins, minerals, and antioxidants. It can add color, texture, and flavor to your chicken casserole recipe without adding extra calories or fat. Here’s how you can make a healthy zucchini and chicken casserole:
- Preheat your oven to 375 degrees Fahrenheit.
- Cook 2 cups of sliced zucchini in boiling water for 2 minutes or until slightly tender.
- Season 2 chicken thighs with salt, pepper, and paprika. Cook them in a skillet with 1 tablespoon of coconut oil until crispy on the outside. Cut them into small pieces.
- In a bowl, mix 1 cup of unsweetened almond milk, 2 cups of low-sodium chicken broth, 2 minced garlic cloves, 1/2 teaspoon of oregano, and 1/4 teaspoon of red pepper flakes.
- Spray a 9×13 baking dish with cooking spray. Arrange the zucchini and chicken in the dish. Pour the almond milk mixture over it.
- Sprinkle 1/4 cup of grated parmesan cheese over the top.
- Bake for 25-30 minutes or until the top is bubbly. Serve hot.
3. Peppers and Chicken Casserole
Peppers are a colorful and flavorful vegetable that can make your chicken casserole recipe more exciting and nutritious. They are rich in vitamins A and C, as well as antioxidants that can boost your immune system and protect your cells from damage. Here’s how you can make a healthy peppers and chicken casserole:
- Preheat your oven to 375 degrees Fahrenheit.
- Cook 2 cups of sliced peppers (any color) in a skillet with 1 tablespoon of olive oil for 5 minutes or until slightly charred.
- Season 2 chicken drumsticks with salt, pepper, and garlic powder. Cook them in the same skillet for 10-12 minutes or until crispy on the outside. Cut them into small pieces.
- In a bowl, mix 1 cup of low-fat sour cream, 2 cups of low-sodium chicken broth, 2 minced garlic cloves, 1 tablespoon of smoked paprika, and 1/4 teaspoon of cumin.
- Spray a 9×13 baking dish with cooking spray. Arrange the peppers and chicken in the dish. Pour the sour cream mixture over it.
- Sprinkle 2 cups of cooked quinoa over the top.
- Bake for 20-25 minutes or until the top is slightly browned. Serve hot.
Healthy Chicken Casserole Recipes with Whole Grains
Chicken casserole is a classic comfort food that can be made in a variety of ways. Most recipes use potatoes, white rice, or pasta as the main ingredient, all of which can be high in carbohydrates and low in nutrients. A healthy alternative is to use whole grains instead. Here are some delicious and nutritious chicken casserole recipes that use quinoa, brown rice, or whole wheat pasta.
Quinoa and Chicken Casserole
This quinoa and chicken casserole is packed with protein and fiber, thanks to the quinoa and chicken. Quinoa is gluten-free, containing all nine essential amino acids, making it a complete protein source. Additionally, it is high in fiber, magnesium, and antioxidants, all of which contribute to better overall health.
- Ingredients:
- 1 cup cooked quinoa
- 1 pound boneless skinless chicken breast, cooked and shredded
- 1 can (15 oz) black beans, rinsed and drained
- 1 can (14 oz) corn, drained
- 1/2 cup salsa
- 1/2 cup plain Greek yogurt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon cumin
- 1/2 teaspoon chili powder
- 1 cup shredded cheddar cheese
Instructions: Preheat oven to 375°F. In a large mixing bowl, combine the quinoa, chicken, black beans, corn, salsa, Greek yogurt, garlic powder, cumin, and chili powder. Mix well. Pour the mixture into a 9×13 inch baking dish. Top with shredded cheddar cheese. Bake for 20-25 minutes or until heated through and the cheese is melted.
Brown Rice and Chicken Casserole
This brown rice and chicken casserole is a filling dish that is perfect for meal prep. Brown rice is a whole grain that provides more fiber and micronutrients than white rice. It is also a low glycemic index food, meaning its carbohydrates are digested more slowly, which can help control blood sugar levels.
- Ingredients:
- 1 cup uncooked brown rice
- 1 pound boneless skinless chicken breast, cooked and chopped
- 1 can (10 oz) cream of chicken soup
- 1 can (15 oz) mixed vegetables, drained
- 1/2 cup milk
- 1/2 cup cheddar cheese, shredded
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
Instructions: Preheat oven to 350°F. Cook brown rice according to package instructions. In a large mixing bowl, combine the cooked brown rice, chicken, cream of chicken soup, mixed vegetables, milk, cheddar cheese, garlic powder, salt, and pepper. Mix well. Pour the mixture into a 9×13 inch baking dish. Bake for 25-30 minutes or until heated through and the cheese is melted.
Whole Wheat Pasta and Chicken Casserole
This whole wheat pasta and chicken casserole is a great source of complex carbohydrates, which provide sustained energy for the body. Whole wheat pasta has more fiber and nutrients than regular pasta, making it a healthier option.
- Ingredients:
- 8 oz whole wheat pasta, uncooked
- 1 pound boneless skinless chicken breast, cooked and cubed
- 1 can (14 oz) diced tomatoes, drained
- 1/2 cup marinara sauce
- 1 can (10 oz) cream of mushroom soup
- 1/2 cup skim milk
- 1/4 cup Parmesan cheese, grated
- 1 teaspoon garlic powder
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried oregano
- Salt and pepper to taste
Instructions: Preheat oven to 375°F. Cook whole wheat pasta according to package instructions. In a large mixing bowl, combine the cooked pasta, chicken, diced tomatoes, marinara sauce, cream of mushroom soup, skim milk, Parmesan cheese, garlic powder, basil, oregano, salt, and pepper. Mix well. Pour the mixture into a 9×13 inch baking dish. Bake for 20-25 minutes or until heated through and the cheese is melted.
Healthy Chicken Casserole Recipes with Low-Fat Dairy
Chicken casserole is a classic dish that is easy to make and can be prepared in advance. However, some recipes may be high in fat and calories, which can be unhealthy if consumed regularly. By using low-fat dairy products in your chicken casserole recipe, you can enjoy this flavorful dish while keeping your heart and waistline in mind.
Skimmed Milk Chicken Casserole
This recipe uses skimmed milk instead of whole milk or cream, which reduces the fat content while still providing the creamy texture that you love in chicken casserole. Here’s how to make it:
- Preheat your oven to 375°F (190°C)
- Cook 2 cups of boneless, skinless chicken breast in a non-stick pan, then set aside
- Sauté 1 chopped onion and 2 minced garlic cloves in the same pan until tender
- Add 2 cups of sliced mushrooms and cook until they are soft and browned
- Whisk together 1 cup of skimmed milk, 1/2 cup of low-fat sour cream, 2 tablespoons of flour,1 tablespoon of Dijon mustard, and 1/2 teaspoon of dried thyme in a bowl
- Add the chicken and the milk mixture to the pan with onions and mushrooms, and stir until well combined
- Transfer the mixture to a greased baking dish and bake for 30 to 35 minutes or until bubbly and golden brown
- Let it cool for a few minutes, and serve it hot with your favorite sides
Greek Yogurt Chicken Casserole
Greek yogurt is a high-protein, low-fat alternative to sour cream that can be used in many recipes, including chicken casserole. Here’s how to make it:
- Preheat your oven to 350°F (175°C)
- Cook 2 cups of boneless, skinless chicken thigh in a non-stick pan, then set aside
- Sauté 1 chopped red bell pepper and 1 chopped green bell pepper in the same pan until tender
- Add 2 cups of chopped broccoli and cook until it is bright green and tender
- Mix together 1 cup of plain Greek yogurt, 1/2 cup of low-fat chicken broth, 1/4 cup of grated Parmesan cheese, 2 tablespoons of lemon juice, and 1 tablespoon of honey in a bowl
- Add the chicken and the yogurt mixture to the pan with bell peppers and broccoli, and stir until well combined
- Transfer the mixture to a greased baking dish and bake for 20 to 25 minutes or until hot and bubbly
- Let it rest for 5 minutes, then sprinkle chopped fresh herbs on top and serve it hot
Low-Fat Cheese Chicken Casserole
Cheese adds a rich and savory flavor to chicken casserole, but it can also be a significant source of fat and calories. By using low-fat cheese in your recipe, you can enjoy the taste without consuming too much fat. Here’s how to make it:
- Preheat your oven to 375°F (190°C)
- Cook 2 cups of boneless, skinless chicken tenders in a non-stick pan, then set aside
- Sauté 1 chopped yellow onion and 2 minced garlic cloves in the same pan until fragrant
- Add 2 cups of sliced zucchini and 1 cup of sliced yellow squash and cook until they are tender and lightly browned
- Layer the chicken, vegetables, and 1 cup of shredded low-fat cheddar cheese in a baking dish
- Mix 1 cup of low-fat chicken broth and 1 can of diced tomatoes (14 oz) with Italian seasonings and salt and pepper to taste in a bowl
- Pour the broth mixture over the chicken and vegetables, and sprinkle 1/2 cup of shredded low-fat mozzarella cheese on top
- Bake for 25 to 30 minutes or until the cheese is melted and bubbly
- Let it cool for a few minutes, and serve it hot
By making these healthy chicken casserole recipes with low-fat dairy, you can enjoy a delicious and satisfying meal without sacrificing your health goals. Experiment with different vegetables, herbs, and spices to add variety and nutrition to your dish. Bon appétit!
Healthy Chicken Casserole Recipes for Meal Prep
Preparing healthy chicken casserole recipes in advance can save you time, money, and effort, and help you eat healthier during the week, even when you are busy or on-the-go. Chicken is a great source of protein, and by adding vegetables and healthy fats, you can make a nutritious and filling meal. Here are some easy, yummy, and healthy chicken casserole recipes that you can prep ahead and enjoy throughout the week.
1. Spinach and Mushroom Chicken Casserole
This spinach and mushroom chicken casserole is a perfect low-carb and keto-friendly recipe that’s easy to make and tastes delicious. Here’s what you’ll need:
- 4 boneless, skinless chicken breasts
- 1 cup of sliced mushrooms
- 2 cups of fresh spinach
- 1 cup of heavy cream
- 1/2 cup of grated parmesan cheese
- Salt and pepper
Preheat your oven to 375F. Cut the chicken breasts into bite-sized pieces and season with salt and pepper. In a large skillet over medium-high heat, sauté the mushrooms until they’re browned and tender. Add the spinach and cook until wilted.
In a greased casserole dish, mix together the chicken, mushrooms, and spinach. In a separate bowl, whisk together the heavy cream and parmesan cheese. Pour the cream mixture over the chicken and vegetables, and bake for 25-30 minutes or until the chicken is cooked through and the sauce is bubbly and golden brown.
2. Greek Chicken Casserole
This Greek chicken casserole is loaded with Mediterranean flavors and is a great healthy option. Here’s what you’ll need:
- 4 boneless, skinless chicken breasts
- 2 cups of chopped bell peppers (red and green)
- 1 cup of chopped red onion
- 1 cup of cherry tomatoes
- 1/2 cup of chopped Kalamata olives
- 2 tablespoons of olive oil
- 1 tablespoon of dried oregano
- 1/2 teaspoon of garlic powder
- Salt and pepper
Preheat your oven to 375F. Cut the chicken breasts into bite-sized pieces and season with oregano, garlic powder, salt, and pepper. In a large bowl, toss together the chicken, bell peppers, onion, cherry tomatoes, and Kalamata olives with olive oil.
In a greased casserole dish, spread the chicken and vegetable mixture evenly. Bake for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender and slightly charred.
3. Broccoli and Cheese Chicken Casserole
This broccoli and cheese chicken casserole is a classic family favorite that you can make healthier simply by using low-fat cheese and lots of veggies. Here’s what you’ll need:
- 4 boneless, skinless chicken breasts
- 1 large head of broccoli, chopped
- 1 cup of low-fat cheddar cheese, shredded
- 1/2 cup of low-fat cream cheese
- 1/2 cup of low-sodium chicken broth
- 2 cloves of garlic, minced
- Salt and pepper
Preheat your oven to 375F. Cut the chicken breasts into bite-sized pieces and season with salt and pepper. In a large skillet over medium-high heat, sauté the garlic and broccoli until the broccoli is tender.
In a greased casserole dish, mix together the chicken, broccoli, cream cheese, chicken broth, and cheddar cheese. Bake for 25-30 minutes or until the chicken is cooked through and the cheese is melted and bubbly.
4. Southwest Chicken Casserole
This Southwest chicken casserole is full of protein, fiber, and healthy fats. Here’s what you’ll need:
- 4 boneless, skinless chicken breasts
- 1 can of black beans, drained and rinsed
- 1 can of corn, drained
- 1/2 cup of salsa
- 1/2 cup of shredded cheddar cheese
- 1 tablespoon of chili powder
- 1/2 teaspoon of cumin
- 1/4 teaspoon of garlic powder
- Salt and pepper
Preheat your oven to 375F. Cut the chicken breasts into bite-sized pieces and season with chili powder, cumin, garlic powder, salt, and pepper. In a large bowl, mix together the chicken, black beans, corn, salsa, and cheddar cheese.
In a greased casserole dish, spread the chicken and bean mixture evenly. Bake for 25-30 minutes, or until the chicken is cooked through and the cheese is melted and bubbly.
5. Lemon and Asparagus Chicken Casserole
This lemon and asparagus chicken casserole is a fresh and light option that’s perfect for spring or summer. Here’s what you’ll need:
- 4 boneless, skinless chicken breasts
- 1 pound of asparagus, trimmed and cut into bite-sized pieces
- 1 lemon, sliced
- 1/2 cup of low-sodium chicken broth
- 2 tablespoons of olive oil
- 2 cloves of garlic, minced
- 1 teaspoon of dried thyme
- Salt and pepper
Preheat your oven to 375F. Cut the chicken breasts into bite-sized pieces and season with thyme, salt, and pepper. In a large skillet over medium-high heat, cook the chicken until browned on all sides.
In a greased casserole dish, mix together the chicken, asparagus, garlic, chicken broth, and lemon slices. Drizzle with olive oil and bake for 25-30 minutes or until the chicken is cooked through and the asparagus is tender and slightly crispy.
6. Buffalo Chicken Casserole
This buffalo chicken casserole is a spicy and flavorful alternative to traditional chicken casserole recipes. Here’s what you’ll need:
- 4 boneless, skinless chicken breasts
- 1 cup of chopped celery
- 1/2 cup of hot sauce
- 1/4 cup of melted butter
- 1/2 cup of crumbled blue cheese
- 1/4 cup of chopped green onions
- Salt and pepper
Preheat your oven to 375F. Cut the chicken breasts into bite-sized pieces and season with salt and pepper. In a large bowl, mix together the chicken, celery, hot sauce, and melted butter.
In a greased casserole dish, spread the chicken mixture evenly. Bake for 25-30 minutes, or until the chicken is cooked through. Sprinkle with blue cheese and green onions, and bake for another 5-10 minutes or until the cheese is melted and bubbly.
FAQs
Healthy eating is essential for a balanced lifestyle. Many people love chicken casserole recipes because they are easy to make, tasty, and fulfill a healthy diet requirement. Here are some frequently asked questions about chicken casserole recipes that you might be interested in:
Q: How long does it take to cook a chicken casserole recipe?
The cooking time for a chicken casserole recipe depends on many factors. The type of oven, size of the dish, and ingredients used all affect cooking time. As a general rule, a chicken casserole recipe takes between 45 minutes to 1 hour at 375°F (190°C). However, cooking times may vary depending on the dish and oven settings. To ensure that your chicken casserole is cooked thoroughly, use a meat thermometer to check that the internal temperature reaches 165°F (74°C).
Q: Can I freeze chicken casserole recipes?
Yes, you can freeze chicken casserole recipes. Freezing chicken casserole recipes in advance is a great idea for busy weekdays, lazy weekends, or whenever you don’t have enough time for cooking. You can enjoy a healthy and delicious chicken casserole by thawing it overnight and reheating it when needed. Make sure to cover the casserole tightly with foil or plastic wrap to prevent freezer burn. Additionally, label the dish with the date and name of the recipe to keep track of your frozen foods. You can store chicken casserole recipes in the freezer for up to 3 months.
Q: Can I use chicken leftovers for a casserole recipe?
Yes, you can use chicken leftovers for a casserole recipe. Chicken leftovers make a great addition to a chicken casserole recipe due to their flavor and tenderness. You can use cooked chicken leftovers such as roasted chicken, grilled chicken, or boiled chicken in your casserole recipe. Shred the meat and mix it with your favorite ingredients such as vegetables, cheese, or cream sauce. Cooking with leftovers not only saves time and money, but it also reduces food waste and helps protect the environment.
That’s a Wrap!
Thanks for taking the time to read about these tasty chicken casserole recipes. It’s always great to get inspiration for healthy food options, especially ones that are easy to make and taste delicious. Don’t hesitate to bookmark this page and come back later for more recipes that will keep you feeling fit and fabulous. Happy cooking!