Chicken & Veggie Casserole – A Healthy, Flavorful Meal for Fitness

Looking for a dish that’s as easy as it is nutritious? This Chicken & Veggie Casserole is like a fitness coach in casserole form—packed with protein, veggies, and enough goodness to fuel your day (and your workout). And the best part? You can throw in whatever veggies you have lying around, so no excuses!

What you need
(Serves 6 – perfect for sharing… or not!)

• 1 cup broccoli, diced
• 1 cup mushrooms, chopped
• 1 yellow squash, sliced
• 1 zucchini, sliced
• 10 oz ground chicken breast or turkey (pick your protein!)
• 4 cups liquid egg whites (the magic ingredient)
• 1 teaspoon onion powder (divided)
• 1 teaspoon garlic powder (divided)
• Sea salt & fresh pepper (don’t skimp!)

Instructions

1. Preheat that oven of yours to 350°F, and give your trusty 9×13 casserole pan a light olive oil spray—like you’re setting it up for a spa day.
2. Grab a large skillet, throw it on medium-high heat, and give it a spritz of olive oil spray. Toss in your broccoli and mushrooms, cooking them up for 3 minutes until they start to soften. Add in the squash and zucchini, and season with sea salt, black pepper, and ½ teaspoon each of onion and garlic powder. Once they’re tender and looking all delicious, transfer them to your greased casserole pan like the veggie royalty they are.
3. Now, get back to that skillet! Add a little more olive oil spray (you know the drill). Toss in your ground chicken or turkey, season it up with the remaining ½ teaspoon of onion and garlic powder, sea salt, and pepper. Stir it around until it’s cooked through and the pink is gone (we’re all about the fully-cooked vibes). Pop this cooked goodness into your casserole pan with the veggies.
4. Time to pour those egg whites over the top. Pour them like you mean it, covering all those veggies and protein. Pop the whole thing into your preheated oven and bake for 40-50 minutes. You’ll know it’s ready when the edges are set and the top has a golden-brown glow. Feel free to throw on some cheese, diced tomatoes, or fresh parsley if you’re feeling fancy (but honestly, it’s great even without!).
5. Slice it, serve it, and bask in the glory of your creation. The tastiest casserole you’ll ever eat, with a side of “wow, I’m crushing this fitness thing!”

Nutrition (because you’re winning, not just eating!)

• 154 calories
• 1g fat
• 300mg sodium
• 3g carbohydrate
• 1g fiber
• 31g protein (your muscles will thank you)

Let’s spread the fitness love!
If you’ve got friends, family, or coworkers who could use a dose of healthy inspiration, share the goodness with them! Click the ‘Refer a Friend’ link below and let’s all eat clean and train mean together! 💪