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BBQ Chicken Protein Casserole - A Hearty, High-Protein Weeknight Favorite

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 2 large cooked chicken breasts, shredded or cubed (about 3 cups)
  • 1 cup BBQ sauce (choose a brand you like; smoky or tangy both work)
  • 1 cup plain nonfat Greek yogurt (or low-fat, for creaminess and protein)
  • 1/2 cup low-sodium chicken broth (to loosen the sauce)
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 (15-ounce) can sweet corn, drained (or 1 1/2 cups frozen, thawed)
  • 1 small red onion, finely diced
  • 1 red bell pepper, diced
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon black pepper (plus more to taste)
  • 1/2 teaspoon kosher salt (adjust based on your BBQ sauce’s saltiness)
  • 1 1/2 cups reduced-fat shredded cheddar (or a cheddar-jack blend)
  • 1/4 cup chopped fresh cilantro (optional, for topping)
  • 2 green onions, thinly sliced (optional, for topping)
  • Olive oil spray (for the baking dish)

Method
 

  1. Heat the oven: Preheat to 375°F (190°C). Lightly grease a 9x13-inch baking dish with olive oil spray.
  2. Prep the chicken: If you haven’t already, cook and shred or cube the chicken. Rotisserie chicken or leftover grilled chicken works well here.
  3. Mix the sauce: In a large bowl, whisk together BBQ sauce, Greek yogurt, and chicken broth until smooth. Stir in smoked paprika, garlic powder, onion powder, salt, and black pepper.
  4. Fold in the good stuff: Add chicken, black beans, corn, red onion, and red bell pepper to the bowl. Stir to coat everything evenly in the sauce.
  5. Assemble: Pour the mixture into the prepared baking dish and spread into an even layer. Sprinkle the shredded cheese evenly over the top.
  6. Bake: Bake uncovered for 18–22 minutes, or until the edges bubble and the cheese is fully melted and lightly golden.
  7. Rest and garnish: Let the casserole rest for 5 minutes to set. Top with chopped cilantro and green onions if using.
  8. Serve: Spoon into bowls or plates. It pairs well with a crisp side salad, roasted veggies, or a scoop of brown rice or quinoa for extra staying power.