Low Calorie Chicken Fajita Casserole – A Light, Flavor-Packed Weeknight Dinner

Chicken fajitas are a crowd-pleaser, but sometimes you want all that bold, zesty flavor with fewer calories and less fuss. This low calorie chicken fajita casserole gives you exactly that—tender chicken, sweet peppers, onions, and warm spices baked into a comforting, cheesy dish. It’s simple to prep, easy to customize, and perfect for busy weeknights.

Serve it over cauliflower rice, wrap it in low-carb tortillas, or spoon it next to a crisp salad. You’ll get the fajita experience without the stovetop splatter and with far less guilt.

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Low Calorie Chicken Fajita Casserole - A Light, Flavor-Packed Weeknight Dinner

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 6 servings

Ingredients Method

Ingredients

  

• 1.5 pounds boneless, skinless chicken breasts, cut into thin strips
• 3 bell peppers (mix of red, yellow, green), thinly sliced
• 1 large yellow onion, thinly sliced
• 1 tablespoon olive oil
• 2 teaspoons chili powder
• 1.5 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried oregano
• 1/4 teaspoon cayenne pepper (optional, to taste)
• 1 teaspoon kosher salt, plus more to taste
• 1/2 teaspoon black pepper
• 1/3 cup plain nonfat Greek yogurt
• 1/2 cup low-sodium chicken broth
• 1 tablespoon fresh lime juice (plus extra wedges for serving)
• 3/4 cup reduced-fat shredded Mexican blend or cheddar cheese
• 1/4 cup chopped fresh cilantro
• Optional toppings: diced tomatoes, sliced jalapeños, hot sauce, extra cilantro
• Optional for serving: cauliflower rice, brown rice, or low-carb tortillas

Method

 

1. Preheat and prep: Heat the oven to 400°F (200°C). Lightly mist a 9x13-inch baking dish with cooking spray.
2. Mix the spice blend: In a small bowl, combine chili powder, cumin, smoked paprika, garlic powder, onion powder, oregano, cayenne (if using), salt, and pepper.
3. Season the chicken and veggies: In a large bowl, add chicken strips, sliced peppers, and onions. Drizzle with olive oil and sprinkle on the spice blend. Toss until everything is evenly coated.
4. Whisk the sauce: In a separate bowl, whisk Greek yogurt, chicken broth, and lime juice until smooth. It should be pourable and lightly creamy.
5. Assemble the casserole: Spread the chicken and veggie mixture evenly in the baking dish. Pour the yogurt-lime mixture over the top and gently toss to coat.
6. Bake uncovered: Place in the oven and bake for 20 minutes. Stir gently, then continue baking for another 10–15 minutes, until the chicken is cooked through and the peppers are tender-crisp.
7. Add cheese: Sprinkle the shredded cheese over the top and bake 3–5 more minutes, just until melted.
8. Finish and serve: Let it rest for 5 minutes. Sprinkle with chopped cilantro. Serve with lime wedges and your favorite sides or wraps.

Why This Recipe Works

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• Smart ingredient swaps: Lean chicken breast, light cheese, and Greek yogurt keep calories in check while staying creamy and satisfying.
• Sheet-pan logic in a casserole: Everything bakes together, so the flavors meld and you skip constant stove monitoring.
• Fajita flavor without the oil: Using a bold spice blend and a squeeze of lime gives that classic sizzle taste without extra fat.
• Meal-prep friendly: It reheats beautifully and works for lunches all week.

Ingredients

• 1.5 pounds boneless, skinless chicken breasts, cut into thin strips
• 3 bell peppers (mix of red, yellow, green), thinly sliced
• 1 large yellow onion, thinly sliced
• 1 tablespoon olive oil
• 2 teaspoons chili powder
• 1.5 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried oregano
• 1/4 teaspoon cayenne pepper (optional, to taste)
• 1 teaspoon kosher salt, plus more to taste
• 1/2 teaspoon black pepper
• 1/3 cup plain nonfat Greek yogurt
• 1/2 cup low-sodium chicken broth
• 1 tablespoon fresh lime juice (plus extra wedges for serving)
• 3/4 cup reduced-fat shredded Mexican blend or cheddar cheese
• 1/4 cup chopped fresh cilantro
• Optional toppings: diced tomatoes, sliced jalapeños, hot sauce, extra cilantro
• Optional for serving: cauliflower rice, brown rice, or low-carb tortillas

Instructions

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1. Preheat and prep: Heat the oven to 400°F (200°C). Lightly mist a 9×13-inch baking dish with cooking spray.
2. Mix the spice blend: In a small bowl, combine chili powder, cumin, smoked paprika, garlic powder, onion powder, oregano, cayenne (if using), salt, and pepper.
3. Season the chicken and veggies: In a large bowl, add chicken strips, sliced peppers, and onions.

   Drizzle with olive oil and sprinkle on the spice blend. Toss until everything is evenly coated.

4. Whisk the sauce: In a separate bowl, whisk Greek yogurt, chicken broth, and lime juice until smooth. It should be pourable and lightly creamy.
5. Assemble the casserole: Spread the chicken and veggie mixture evenly in the baking dish.

   Pour the yogurt-lime mixture over the top and gently toss to coat.

6. Bake uncovered: Place in the oven and bake for 20 minutes. Stir gently, then continue baking for another 10–15 minutes, until the chicken is cooked through and the peppers are tender-crisp.
7. Add cheese: Sprinkle the shredded cheese over the top and bake 3–5 more minutes, just until melted.
8. Finish and serve: Let it rest for 5 minutes. Sprinkle with chopped cilantro.

   Serve with lime wedges and your favorite sides or wraps.

How to Store

• Refrigerate: Cool completely, then store in an airtight container for up to 4 days.
• Reheat: Warm individual portions in the microwave for 60–90 seconds, stirring halfway. For best texture, reheat in a 350°F oven for 10–12 minutes.
• Freeze: Portion into freezer-safe containers and freeze up to 2 months. Thaw overnight in the fridge before reheating.

  Note: Peppers will soften after freezing but still taste great.

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Health Benefits

• High protein, low calorie: Lean chicken breast provides steady energy and supports muscle maintenance without excess fat.
• Veggie-forward: Bell peppers and onions bring fiber, vitamin C, and antioxidants to help support immunity and overall wellness.
• Lighter dairy choice: Nonfat Greek yogurt adds creaminess and extra protein with fewer calories than heavy cream or sour cream.
• Balanced meal base: Pair with cauliflower rice for a low-carb option or brown rice for added fiber and slow-digesting carbs.

Pitfalls to Watch Out For

• Overbaking the chicken: Thin strips cook fast. Check at the 20-minute mark and avoid drying out the meat.
• Watery casserole: If your peppers are very juicy, stir halfway through baking to help evaporate excess moisture. Don’t cover while baking.
• Too salty: If using a salty cheese or broth, reduce added salt slightly and season to taste at the end.
• Clumpy yogurt: Whisk the yogurt with warm broth before adding to the dish.

  Cold yogurt hitting hot ingredients can curdle—mix well and pour evenly.

Variations You Can Try

• Spicy chipotle: Add 1–2 teaspoons of minced chipotle in adobo to the yogurt mixture for smoky heat.
• Veggie boost: Stir in sliced mushrooms or zucchini. Keep the pieces thin so they cook at the same rate.
• Extra-lean dairy-free: Skip the cheese and use a dairy-free yogurt alternative. Add a sprinkle of nutritional yeast for a savory note.
• Southwest black bean: Fold in 1 cup rinsed, drained black beans before baking for more fiber and plant protein.
• Citrus-herb twist: Swap lime for lemon and finish with chopped parsley and scallions.
• Meal-prep bowls: Portion over cauliflower rice with shredded lettuce, pico de gallo, and a squeeze of hot sauce.

FAQ

Can I use chicken thighs instead of breasts?

Yes.

Boneless, skinless thighs stay juicy and are more forgiving. They’ll add a few more calories but bring richer flavor. Trim excess fat and slice into thin strips for even cooking.

What can I use instead of Greek yogurt?

You can use light sour cream or a plain dairy-free yogurt.

If skipping yogurt entirely, increase broth slightly and add an extra squeeze of lime. The casserole will be less creamy but still flavorful.

How do I make this spicier?

Add extra cayenne, sliced jalapeños, or a dash of hot sauce before baking. You can also stir in minced chipotle for smoky heat.

Can I make it ahead?

Yes.

Assemble the casserole up to the point before baking and refrigerate for up to 24 hours. When ready, bake as directed, adding 5–10 extra minutes if going straight from the fridge.

What should I serve with it?

Great options include cauliflower rice, brown rice, quinoa, or low-carb tortillas. A side of shredded lettuce, avocado slices, and fresh salsa rounds out the meal nicely.

How many calories per serving?

Exact calories depend on brands and portions, but a typical serving (1/6 of the casserole) is roughly 250–320 calories when made as written with reduced-fat cheese and nonfat Greek yogurt.

Can I add cheese on top only?

Absolutely.

Sprinkling cheese only on top keeps the casserole lighter and still gives you that melty finish without overdoing it.

Will the peppers get soggy?

They’ll soften, but slicing them a bit thicker and baking uncovered helps maintain some bite. Stirring halfway through also prevents steaming.

In Conclusion

This low calorie chicken fajita casserole delivers the zesty, sizzly flavors you love in an easier, lighter format. It’s weeknight-friendly, budget-conscious, and flexible enough to fit your dietary goals.

Keep the spices bold, finish with fresh lime and cilantro, and enjoy a satisfying meal that feels indulgent without going overboard. Make it once, and it’ll earn a spot in your regular rotation.

About the Author

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Brandon D

Blogger/Fitness & Wellness Coach

I create quick, healthy, family-friendly recipes that make dinner simple, delicious, and stress-free.