Evergreen High Protein Casserole (Printable)
Nutritious casserole with chicken, chickpeas, vibrant veggies, and quinoa baked for a wholesome meal.
# List of ingredients:
→ Proteins
01 - 1 lb skinless chicken breast, diced
02 - 14 oz canned chickpeas, drained and rinsed
03 - 3.5 oz low-fat cottage cheese
→ Vegetables
04 - 7 oz broccoli florets
05 - 5 oz baby spinach, roughly chopped
06 - 3.5 oz frozen peas
07 - 1 medium zucchini, diced
08 - 1 small onion, finely chopped
09 - 2 garlic cloves, minced
→ Grains & Binders
10 - 1 cup cooked quinoa
11 - 2 large eggs
→ Dairy & Sauces
12 - ½ cup low-fat Greek yogurt
13 - 3 oz shredded reduced-fat cheddar cheese
→ Spices & Seasonings
14 - 1 tsp dried oregano
15 - 1 tsp dried thyme
16 - ½ tsp ground black pepper
17 - ½ tsp salt
18 - 2 tbsp extra-virgin olive oil
# Steps:
01 - Preheat oven to 350°F. Lightly grease a large casserole dish with olive oil.
02 - Heat 1 tbsp olive oil in a large skillet over medium heat. Add diced chicken breast and cook until lightly browned and cooked through, about 5-7 minutes. Remove from skillet and set aside.
03 - In the same skillet, add remaining olive oil. Sauté onion and garlic for 2-3 minutes until fragrant.
04 - Add zucchini, broccoli, and peas to the skillet. Cook for another 5 minutes until just tender.
05 - Stir in spinach and cook for 1-2 minutes until wilted. Remove from heat.
06 - In a large mixing bowl, whisk eggs, Greek yogurt, cottage cheese, oregano, thyme, salt, and pepper until smooth.
07 - Add cooked quinoa, chicken, chickpeas, sautéed vegetables, and half of the shredded cheddar to the bowl. Mix until well combined.
08 - Pour the mixture into the prepared casserole dish. Sprinkle the remaining cheddar cheese evenly over the top.
09 - Bake uncovered for 30-35 minutes, or until the top is golden brown and the casserole is set throughout.
10 - Let the casserole rest for 5 minutes before serving to allow it to set for easier slicing.
# Expert Advice:
01 -
- One dish gives you enough protein for the entire day without feeling heavy
- The leftovers somehow taste better on day two when the flavors have really settled in
02 -
- The casserole needs those 5 minutes of resting time or it will fall apart when you serve it
- Don't skip the step of pre-cooking the chicken or it will be undercooked in the center
03 -
- Make sure to drain the chickpeas really well so the casserole doesn't get watery
- Use room temperature eggs so they incorporate evenly into the yogurt mixture