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High Protein Chicken Burrito Casserole – Easy, Filling, 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
  

  • 3 cups cooked, shredded chicken (rotisserie or poached)
  • 2 cups cooked rice (brown, white, or cauliflower rice for lower carbs)
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 cup corn kernels (frozen, canned, or fresh)
  • 1 cup plain Greek yogurt (2% or nonfat; replaces sour cream)
  • 1 to 1 1/2 cups salsa (choose mild, medium, or hot)
  • 1 cup canned diced tomatoes with green chilies, drained
  • 1 small yellow onion, finely diced
  • 1 red bell pepper, chopped
  • 1–2 tablespoons olive oil
  • 1 1/2 cups shredded reduced-fat Mexican blend or cheddar
  • 1 packet (or 2–3 tablespoons) taco seasoning (low-sodium if possible)
  • 1 teaspoon ground cumin (optional boost)
  • 1/2 teaspoon smoked paprika (optional)
  • Salt and black pepper, to taste
  • Fresh cilantro and green onions, chopped, for garnish
  • 1 lime, cut into wedges, for serving

Method
 

  1. Preheat and prep: Heat the oven to 375°F (190°C). Lightly oil a 9x13-inch baking dish.
  2. Sauté the vegetables: Warm olive oil in a large skillet over medium heat. Add onion and bell pepper with a pinch of salt. Cook 5–6 minutes until softened and fragrant.
  3. Season the base: Stir in taco seasoning, cumin, and smoked paprika. Cook 30 seconds to bloom the spices. Add salsa and diced tomatoes; simmer 2 minutes.
  4. Combine the filling: In a large bowl, mix chicken, cooked rice, black beans, corn, and the warm salsa mixture. Fold in Greek yogurt until creamy. Taste and adjust salt and pepper.
  5. Layer and top: Spread the mixture evenly in the baking dish. Sprinkle the shredded cheese over the top in a smooth layer.
  6. Bake: Bake uncovered for 18–22 minutes, until the cheese is melted and the edges are bubbling. For a golden top, broil 1–2 minutes at the end, watching closely.
  7. Garnish and serve: Rest 5 minutes. Top with chopped cilantro and green onions. Serve with lime wedges for a bright finish.