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High Protein Southwest Chicken Casserole - Hearty, Flavor-Packed, and Meal-Prep Friendly

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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 2 cups cooked chicken breast, shredded or diced (rotisserie works great)
  • 1 cup cooked brown rice or cooked quinoa (optional but recommended for a heartier bake)
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 cup corn kernels (frozen, canned, or fresh)
  • 1 red bell pepper, diced
  • 1 small red onion, diced
  • 1 (10-ounce) can diced tomatoes with green chiles (like Rotel), drained
  • 1/2 cup plain nonfat Greek yogurt
  • 1/2 cup low-sodium chicken broth
  • 1/2 cup shredded reduced-fat cheddar or Mexican blend cheese, plus extra for topping if you like
  • 2 tablespoons tomato paste
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 to 1/2 teaspoon chipotle powder or crushed red pepper (optional, for heat)
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • Juice of 1 lime
  • Fresh cilantro, chopped (for garnish)
  • Nonstick spray or a little olive oil for the baking dish

Method
 

  1. Preheat and prep: Heat the oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish with nonstick spray or a little oil.
  2. Mix the sauce base: In a large bowl, whisk together the Greek yogurt, chicken broth, tomato paste, chili powder, cumin, smoked paprika, garlic powder, onion powder, chipotle powder (if using), salt, black pepper, and lime juice until smooth.
  3. Combine the filling: Add the cooked chicken, black beans, corn, bell pepper, onion, drained tomatoes with chiles, and cooked rice or quinoa to the bowl. Stir to coat everything evenly in the sauce.
  4. Fold in the cheese: Mix in 1/2 cup shredded cheese. This helps bind the casserole and adds richness without going overboard.
  5. Transfer to the dish: Spoon the mixture into the prepared baking dish. Spread it out evenly with a spatula.
  6. Top and bake: Sprinkle a light layer of extra cheese on top (1/4 to 1/2 cup, depending on how cheesy you like it). Bake for 20–25 minutes, until the casserole is hot and bubbling around the edges.
  7. Rest and garnish: Let it rest for 5–10 minutes so it sets. Garnish with chopped cilantro. Add extra lime wedges on the side if you love a tangy finish.
  8. Serve: Scoop into bowls. It’s great on its own, or add sliced avocado, a spoon of salsa, or a few crushed tortilla chips for crunch.