High Protein Jalapeno Chicken Casserole Meal Prep
If you’re looking for a nutritious and satisfying meal that can easily be prepped in advance, look no further than this high protein jalapeno chicken casserole. This dish is not only delicious but also packed with protein, making it an ideal choice for anyone focused on fitness or healthy eating. Whether you’re meal prepping for a busy week or simply craving a comforting dinner, this casserole has got you covered.
Recipe Details
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 6 servings
Ingredients
- 2 pounds boneless, skinless chicken breasts, diced
- 1 cup chopped fresh jalapenos (adjust for spice preference)
- 1 cup Greek yogurt
- 2 cups shredded cheddar cheese
- 1 cup black beans, drained and rinsed
- 1 cup corn (frozen or canned)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- Salt and pepper to taste
- 2 tablespoons olive oil
- Fresh cilantro, for garnish
Instructions
- Preheat your oven to 350°F (175°C).
- In a large skillet, heat the olive oil over medium heat. Add the diced chicken and season with salt, pepper, garlic powder, onion powder, smoked paprika, and cumin. Cook until the chicken is browned and cooked through, about 8-10 minutes.
- Once the chicken is cooked, remove it from heat and let it cool slightly.
- In a large mixing bowl, combine the cooked chicken, chopped jalapenos, Greek yogurt, black beans, corn, and one cup of shredded cheddar cheese. Stir well to ensure all ingredients are evenly mixed.
- Transfer the mixture to a greased 9×13 inch casserole dish. Spread it out evenly.
- Top the casserole with the remaining cup of shredded cheddar cheese.
- Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and bubbly.
- Once baked, remove from the oven and let it cool for a few minutes.
- Garnish with fresh cilantro before serving.
Why Choose This Casserole?
This high protein jalapeno chicken casserole is a fantastic option for meal prep enthusiasts. It combines lean chicken with healthy ingredients, ensuring you get plenty of nutrients without compromising on taste. The jalapenos add a delightful kick, while the creamy Greek yogurt keeps the dish moist and flavorful.
Another great aspect of this recipe is its versatility. You can customize it by adding your favorite vegetables or adjusting the spice level to suit your palate. This means you can make it a little milder for kids or crank up the heat for those who love a fiery dish.
Meal Prep Tips
When meal prepping, it’s essential to store your food properly to maintain freshness. For this casserole, consider dividing it into individual portions and storing them in airtight containers. This way, you can easily grab a serving when you’re in a hurry.
Additionally, this casserole freezes well. If you want to prepare it for future meals, simply bake it as instructed, let it cool completely, and then freeze portions in freezer-safe containers. When you’re ready to eat, just reheat in the oven or microwave until hot.
Nutrition Information
This high protein jalapeno chicken casserole not only satisfies your taste buds but also provides a wealth of nutritional benefits. Here’s a breakdown of what you can expect in each serving:
- Calories: Approximately 350
- Protein: 40 grams
- Carbohydrates: 20 grams
- Fat: 15 grams
- Fiber: 6 grams
With such a rich protein content, this dish is perfect for post-workout recovery or as a hearty meal to keep you fueled throughout the day.
Variations to Try
While this jalapeno chicken casserole is fantastic as is, there are many ways you can switch it up. Here are a few ideas:
- Swap the Chicken: Use ground turkey or lean beef for a different flavor profile.
- Add Vegetables: Incorporate spinach, bell peppers, or zucchini to boost the vegetable content.
- Cheese Options: Experiment with different types of cheese, such as pepper jack for extra heat or mozzarella for a milder flavor.
- Spice It Up: Add diced green chiles or hot sauce for an extra kick.
FAQs
1. Can I use frozen chicken for this recipe?
Yes, you can use frozen chicken. Just ensure to thaw it completely before cooking to ensure even cooking.
2. How long does the casserole last in the fridge?
This casserole can last up to 4-5 days in the refrigerator when stored in an airtight container.
3. Can I make this casserole dairy-free?
Absolutely! You can substitute Greek yogurt with a dairy-free yogurt alternative and use vegan cheese for the topping.
4. Is this recipe suitable for meal prep?
Yes, this recipe is perfect for meal prep. It stores well and can be divided into individual servings for easy reheating throughout the week.
Final Thoughts
This high protein jalapeno chicken casserole meal prep is a flavorful, nutritious option that simplifies your weekly meal planning. With its ease of preparation and delicious taste, it’s bound to become a staple in your household. Enjoy this dish warm, and don’t hesitate to share it with friends and family. Happy cooking!
