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High Protein Chicken Taco Casserole - A Cozy, Meal-Prep Friendly Favorite

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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, shredded chicken (rotisserie or poached)
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 cup frozen or canned corn, drained if canned
  • 1 cup plain nonfat Greek yogurt (or 2% for extra creaminess)
  • 1 cup salsa (choose your preferred heat level)
  • 1 (10-ounce) can diced tomatoes with green chiles, drained
  • 1 tablespoon olive oil
  • 1 small yellow onion, diced
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced
  • 2 tablespoons taco seasoning (store-bought or homemade)
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika (optional, for depth)
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 8 small corn tortillas, cut into strips (or use crushed baked tortilla chips)
  • 1 1/2 cups reduced-fat shredded Mexican blend cheese (or cheddar/Monterey Jack)
  • Fresh cilantro, chopped, for garnish
  • Optional toppings: diced avocado, sliced jalapeños, lime wedges, extra salsa, hot sauce

Method
 

  1. Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish.
  2. Warm a large skillet over medium heat. Add olive oil, then sauté the onion and red bell pepper for 4–5 minutes until softened.
  3. Stir in the garlic and cook for 30 seconds. Add the taco seasoning, cumin, smoked paprika, salt, and pepper. Cook 1 minute to bloom the spices.
  4. Add the black beans, corn, and diced tomatoes with green chiles. Stir and warm through for 2–3 minutes.
  5. In a large bowl, combine the shredded chicken, salsa, and Greek yogurt. Fold in the warm bean-corn mixture. Taste and adjust salt if needed.
  6. Layer half the tortilla strips evenly across the bottom of the baking dish. Spoon on half of the chicken mixture, then sprinkle with one-third of the cheese.
  7. Repeat with the remaining tortillas and chicken mixture. Top with the remaining cheese.
  8. Bake uncovered for 20–25 minutes, until the casserole is bubbly and the cheese is melted with golden spots.
  9. Let it rest for 10 minutes to set. Garnish with cilantro and add any optional toppings before serving.