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High Protein Chicken Taco Casserole - A Comforting, Meal-Prep Friendly Dinner

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

Ingredients
  

  • Cooked chicken (3 cups), shredded or chopped; rotisserie chicken works great
  • Taco seasoning (2–3 tablespoons), store-bought or homemade
  • Salsa (2 cups), your preferred heat level
  • Tomato sauce (1 cup), plain
  • Black beans (1 can, 15 oz), drained and rinsed
  • Corn (1 cup), frozen or canned (drained)
  • Greek yogurt (1 cup), plain, 2% or nonfat
  • Low-fat cream cheese (4 oz), softened (optional for extra creaminess)
  • Shredded cheese (2 cups), Mexican blend, cheddar, or Monterey Jack
  • Egg whites (1/2 cup), for binding and extra protein
  • Corn tortillas (8–10, 6-inch), or low-carb tortillas
  • Bell peppers (2), diced
  • Onion (1 small), diced
  • Garlic (3 cloves), minced
  • Olive oil (1 tablespoon)
  • Fresh cilantro (1/4 cup), chopped (optional)
  • Lime (1), cut into wedges
  • Salt and pepper, to taste
  • Optional toppings: sliced jalapeños, avocado, hot sauce, shredded lettuce, extra Greek yogurt

Method
 

  1. Heat the oven: Preheat to 375°F (190°C). Lightly grease a 9x13-inch baking dish.
  2. Sauté the veggies: In a skillet over medium heat, warm the olive oil. Add onion and peppers with a pinch of salt. Cook 5–6 minutes until softened. Stir in garlic for 30 seconds.
  3. Mix the sauce: In a large bowl, whisk taco seasoning, salsa, and tomato sauce. Taste and adjust salt if needed. Set aside.
  4. Build the protein base: In another bowl, combine chicken, black beans, corn, and sautéed veggies. Pour in half of the sauce and toss to coat.
  5. Make it creamy (optional but great): In a small bowl, whisk Greek yogurt, softened cream cheese, and egg whites until smooth. Season with a pinch of salt and pepper.
  6. Layer 1: Spoon a thin layer of the remaining sauce on the bottom of the baking dish. Place a single layer of tortillas on top (tear to fit as needed).
  7. Add filling: Spread half of the chicken mixture over the tortillas. Dollop and gently spread half of the yogurt mixture on top. Sprinkle with one-third of the cheese.
  8. Layer 2: Add another layer of tortillas, the rest of the chicken mixture, the remaining yogurt mixture, and another third of the cheese.
  9. Finish the top: Place a final layer of tortillas, spread the remaining sauce over them, and top with the last of the cheese.
  10. Bake: Cover loosely with foil and bake for 20 minutes. Uncover and bake another 10–15 minutes, until bubbly and the cheese is lightly golden.
  11. Rest and garnish: Let it rest 10 minutes so it sets and slices cleanly. Sprinkle with cilantro and a squeeze of lime.
  12. Serve: Cut into squares and plate with your favorite toppings. Add a side salad or simple slaw if you like.