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High Protein Chicken Burrito Casserole - Easy, Hearty, and Meal-Prep Friendly

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

Ingredients
  

  • 2 cups cooked chicken breast, shredded or diced (rotisserie works great)
  • 2 cups cooked brown rice (or white rice or quinoa)
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 cup corn kernels (frozen and thawed or canned and drained)
  • 1 cup plain nonfat Greek yogurt (for creaminess and extra protein)
  • 1 cup salsa (mild, medium, or hot)
  • 1 can (10 oz) diced tomatoes with green chiles (like Rotel), drained
  • 1 small yellow onion, finely diced
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced
  • 1–2 tablespoons olive oil
  • 1 tablespoon chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon oregano
  • 1/2 teaspoon salt (plus more to taste)
  • 1/4 teaspoon black pepper
  • 1/4–1/2 teaspoon chipotle powder or cayenne (optional, for heat)
  • 1.5–2 cups shredded cheese (Mexican blend, Monterey Jack, or cheddar)
  • Fresh cilantro, chopped (for topping)
  • Lime wedges (for serving)
  • Optional high-protein add-ins: 1/2 cup cottage cheese (blended), 1/2 cup egg whites, or extra chicken

Method
 

  1. Preheat and prep: Heat your oven to 375°F (190°C). Grease a 9x13-inch baking dish with a little olive oil or nonstick spray.
  2. Sauté the veggies: In a skillet over medium heat, warm 1 tablespoon olive oil. Add onion and bell pepper. Cook 5–6 minutes until soft. Stir in garlic for 30 seconds. Remove from heat.
  3. Mix the sauce base: In a large bowl, combine Greek yogurt, salsa, drained tomatoes with green chiles, chili powder, cumin, smoked paprika, oregano, salt, pepper, and chipotle or cayenne if using. Stir until smooth and well blended.
  4. Add the protein and carbs: Fold in the cooked chicken, rice, black beans, and corn. Add the sautéed veggies. Mix until everything is evenly coated. Taste and adjust salt or spice as needed.
  5. Layer and top: Spread the mixture into the prepared baking dish. Sprinkle evenly with shredded cheese. If the top looks dry, drizzle 1–2 tablespoons olive oil around the edges for extra moisture and browning.
  6. Bake: Cover loosely with foil and bake 15 minutes. Remove foil and bake another 10–15 minutes, until the cheese is melted and the edges are bubbling.
  7. Rest and garnish: Let the casserole rest for 5–10 minutes to set. Top with chopped cilantro. Serve with lime wedges for brightness.
  8. Optional burrito finish: Spoon into bowls or roll in warmed tortillas for a true burrito vibe. Add avocado, shredded lettuce, or hot sauce if you like.