Creamy High-Protein Chicken Casserole

Yield: 6 Servings
Prep Time: 20 Minutes
Cook Time: 40 Minutes
Total Time: 1 Hour
Intensity Level: Easy to Moderate (involves some chopping and a simple roux)

Ingredients

For the Casserole:

• 2 lbs (900g) boneless, skinless chicken breasts, cut into 1-inch cubes

• 1 tablespoon olive oil

• 1 medium yellow onion, diced

• 3 cloves garlic, minced

• 8 oz (225g) cremini mushrooms, sliced

• 1 large head of broccoli, cut into small florets (about 4 cups)

• 1 red bell pepper, diced

For the Cream Sauce:

• 3 tablespoons unsalted butter

• ¼ cup all-purpose flour

• 2 cups low-sodium chicken broth

• 1 cup whole milk or unsweetened almond milk for a lighter option

• ¾ cup plain Greek yogurt (full-fat or 2%)

• 1 teaspoon Dijon mustard

• 1 teaspoon dried thyme

• ½ teaspoon paprika

• Salt and freshly ground black pepper, to taste

For the Topping:

• 1 cup shredded sharp cheddar cheese

• ½ cup grated Parmesan cheese

• ½ cup whole wheat panko breadcrumbs

• 1 tablespoon melted butter

• Fresh parsley, chopped (for garnish)

Instructions

Step 1: Prep and Sauté (15 Minutes)

1. Preheat your oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish.

2. Season the cubed chicken generously with salt and pepper.

3. Heat the olive oil in a large skillet or Dutch oven over medium-high heat. Add the chicken in a single layer (work in batches if needed) and cook for 5-7 minutes, until browned on all sides and mostly cooked through. Remove the chicken with a slotted spoon and set aside in a large bowl.

4. In the same skillet, add the diced onion. Cook for 3-4 minutes until softened. Add the garlic and cook for another 30 seconds until fragrant.

5. Add the sliced mushrooms and cook for 5-7 minutes, allowing them to release their moisture and brown slightly. Add the broccoli florets and red bell pepper, cooking for an additional 3-4 minutes until just beginning to soften. Transfer the vegetable mixture to the bowl with the chicken.

Step 2: Make the Cream Sauce (10 Minutes)

1. In the now-empty skillet, melt the 3 tablespoons of butter over medium heat.

2. Whisk in the flour to form a paste (a roux). Cook, whisking constantly, for 1-2 minutes until it turns a light golden color.

3. Slowly pour in the chicken broth while whisking vigorously to prevent lumps. Follow with the milk, continuing to whisk until the sauce is smooth.

4. Bring the mixture to a gentle simmer, stirring frequently, until it thickens enough to coat the back of a spoon, about 3-4 minutes.

5. Remove the skillet from the heat. Whisk in the Greek yogurt, Dijon mustard, dried thyme, and paprika until fully incorporated. Taste and adjust seasoning with salt and pepper.

Step 3: Assemble and Bake (40 Minutes)

1. Pour the creamy sauce over the chicken and vegetable mixture. Stir gently until everything is evenly coated.

2. Transfer the entire mixture to your prepared baking dish, spreading it out into an even layer.

3. In a small bowl, combine the shredded cheddar, Parmesan, panko breadcrumbs, and melted tablespoon of butter. Sprinkle this topping evenly over the casserole.

4. Bake, uncovered, in the preheated oven for 35-40 minutes, or until the casserole is bubbly around the edges and the topping is golden brown and crisp.

5. Remove from the oven and let it rest for 5-10 minutes before serving. This allows the sauce to thicken slightly. Garnish with fresh chopped parsley.

Tips & Notes

• Make-Ahead: Assemble the casserole (without the breadcrumb topping) up to a day ahead. Cover and refrigerate. Add the topping just before baking, and you may need to add 5-10 minutes to the bake time.

• Vegetable Variations: Feel free to swap in cauliflower, peas, carrots, or spinach for the broccoli and peppers.

• Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the oven at 350°F for best results, or in the microwave.

• Freezing: This casserole freezes well before baking. Assemble completely (including topping) in a freezer-safe dish, wrap tightly, and freeze for up to 3 months. Thaw overnight in the refrigerator before baking as directed.

Nutrition Information

*Per Serving (Approximately 1/6th of the casserole). Note: Nutrition facts are estimates and can vary based on specific ingredients used.*

• Calories: 485 kcal

• Protein: 48g | Carbohydrates: 22g | Dietary Fiber: 4g | Sugars: 8g

• Fat: 22g | Saturated Fat: 11g

• Cholesterol: 145mg

• Sodium: 580mg

• Key Nutrients: Excellent source of Vitamin C, Vitamin B6, Calcium, and Iron.

This casserole is a fantastic way to fuel your body with high-quality protein and essential vitamins, all wrapped up in the cozy, creamy embrace of a classic comfort dish. Enjoy!

Hayyat

Hayyat is a talented content writer and digital marketer with expertise in SEO, social media management, and online marketing. She excels at creating impactful, data-driven content to help businesses connect with their target audience and achieve measurable outcomes.