Chicken & Veggie Casserole: A Fun, Protein-Packed Dish for Any Meal!

Get ready to make a delicious and nutritious casserole that’s perfect for breakfast, lunch, or dinner. This Chicken & Veggie Casserole is loaded with protein and vegetables, providing the fuel you need for your fitness journey. Feel free to swap out the veggies with whatever you have on hand—this recipe is flexible and fun!

What You Need

Serves 6

• 1 cup broccoli, diced
• 1 cup mushrooms, chopped
• 1 yellow squash, sliced
• 1 zucchini, sliced
• 10 oz ground chicken breast or turkey
• 4 cups liquid egg whites
• 1 teaspoon onion powder, divided
• 1 teaspoon garlic powder, divided
• Sea salt and fresh pepper

Instructions

1. Preheat and Prep:
   • Preheat your oven to 350 degrees F.
   • Lightly grease a 9×13 casserole pan with olive oil.
2. Cook the Veggies:
   • Place a large skillet over medium-high heat and coat with olive oil spray.
   • Add the broccoli and mushrooms, cooking for 3 minutes.
   • Add the squash and zucchini, then sprinkle with sea salt, black pepper, and ½ teaspoon each of onion and garlic powder.
   • Cook until tender, then transfer the veggies to the prepared casserole pan.
3. Cook the Meat:
   • Return the skillet to medium-high heat and coat with olive oil spray.
   • Add the ground chicken or turkey, sprinkle with sea salt, black pepper, and the remaining ½ teaspoon each of onion and garlic powder.
   • Cook, stirring often, until no pink remains.
   • Add the cooked meat to the casserole pan with the veggies.
4. Assemble and Bake:
   • Pour the egg whites over the veggies and meat in the casserole pan.
   • Bake in the preheated oven for 40-50 minutes, until the edges are set and the top is browned.
   • Optional: Garnish with a sprinkle of cheese, diced tomato, and fresh parsley.
   • Cut into portions and serve. Enjoy!

Nutrition

• 154 calories
• 1g fat
• 300mg sodium
• 3g carbohydrate
• 1g fiber
• 31g protein

This Chicken & Veggie Casserole is a versatile, healthy dish that’s sure to become a staple in your meal rotation. It’s simple to prepare and packed with nutrients, making it a great option to keep you on track with your fitness goals. Enjoy the flavors and the benefits of this delicious, protein-rich casserole!