Chicken Vegetable Casserole (Healthy)
Chicken and vegetable casserole made with no canned soup and a quick dump-and-bake method. An easy, healthy weeknight dinner ready in about 30 minutes!
Equipment
Ingredients
- 1 ½ pounds boneless, skinless chicken breasts, cut into 1-inch pieces
- 1 tablespoons olive oil
- 1 teaspoon granulated garlic, divided
- 1 teaspoon onion powder, divided
- 1 teaspoon dried thyme, divided
- ½ teaspoon kosher salt, divided
- ¼ teaspoon black pepper, divided
- 1 cup sour cream (or plain full-fat Greek yogurt)
- 1 (12-ounce) bag frozen mixed vegetables (peas, carrots, corn, green beans), thawed and patted dry
- 1 ½ cups shredded sharp cheddar cheese, divided
Instructions
- Preheat and Prep: Preheat the oven to 375°F and lightly grease a 9x13-inch baking dish.
- Par-Bake the Chicken: Toss the chicken pieces with the olive oil, ½ teaspoon of the granulated garlic, ½ teaspoon of the onion powder, ½ teaspoon of the thyme, ¼ teaspoon of the salt, and ⅛ teaspoon of the pepper until evenly coated.
- Spread in a single layer in the prepared baking dish. Bake uncovered for 10 minutes until the chicken is lightly golden at the edges and just beginning to cook through.
- Make the Sauce: To the par-baked chicken, add the sour cream or Greek yogurt, mixed vegetables, ½ teaspoon of granulated garlic, ½ teaspoon of onion powder, ½ teaspoon of thyme, ¼ teaspoon of salt, ⅛ teaspoon of pepper, and 1 cup of the cheddar.
- Stir gently until everything is well combined, smoothing the chicken vegetable mix into an even layer. Sprinkle the remaining ½ cup of cheddar evenly over the top.
- Bake: Cover tightly with foil and bake for 10 minutes.
- Remove the foil and bake uncovered for 5-10 minutes, or until the cheese has melted and the sauce is bubbling around the sides.
- Serve: Let rest for 5 minutes before serving, as the sauce will continue to thicken as it cools.
Notes
- Patting the thawed vegetables dry before adding them is important as the excess moisture will make the sauce watery.
- For a shortcut, swap the raw chicken for 3 cups of shredded rotisserie chicken, and skip the par-bake step.
- Greek yogurt and sour cream both work well here; full-fat versions produce the creamiest results and are less likely to separate during baking.
Nutrition
Serving: 1 (of 6) | Calories: 381kcal | Carbohydrates: 11g | Protein: 34g | Fat: 23g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 123mg | Sodium: 549mg | Potassium: 621mg | Fiber: 2g | Sugar: 1g | Vitamin A: 3442IU | Vitamin C: 8mg | Calcium: 264mg | Iron: 1mg
