Crisp High Protein Casserole (Printable)
Oven-baked dish with chicken, beans and vegetables, topped with a golden crust for a satisfying protein-packed meal.
# List of ingredients:
→ Proteins
01 - 1 lb boneless, skinless chicken breast, diced
02 - 1 can (14 oz) cannellini beans, drained and rinsed
03 - 3.5 oz low-fat cottage cheese
→ Vegetables
04 - 1 large red bell pepper, diced
05 - 1 medium zucchini, diced
06 - 1 small red onion, finely chopped
07 - 2 cloves garlic, minced
08 - 3.5 oz baby spinach
→ Crisp Topping
09 - 1/2 cup gluten-free panko or regular breadcrumbs
10 - 1/4 cup grated Parmesan cheese
11 - 2 tbsp olive oil
→ Seasonings
12 - 1 tsp dried oregano
13 - 1/2 tsp smoked paprika
14 - Salt and freshly ground black pepper, to taste
# Steps:
01 - Preheat the oven to 400°F.
02 - In a large skillet, heat 1 tablespoon olive oil over medium heat. Add the chicken, season with salt, pepper, oregano, and smoked paprika, and cook until lightly browned and cooked through, about 5–6 minutes. Remove and set aside.
03 - In the same skillet, add the onion, garlic, bell pepper, and zucchini. Sauté for 4–5 minutes until softened.
04 - Stir in the spinach and cook until wilted, about 1 minute.
05 - In a large mixing bowl, combine the cooked chicken, sautéed vegetables, cannellini beans, and cottage cheese. Mix gently to combine.
06 - Transfer the mixture to a lightly greased 2-quart casserole or baking dish.
07 - In a small bowl, combine panko breadcrumbs, Parmesan cheese, and 1 tablespoon olive oil. Sprinkle evenly over the casserole.
08 - Bake for 20–25 minutes until bubbling and the top is golden and crisp.
09 - Let cool for 5 minutes before serving.
# Expert Advice:
01 -
- The protein content will keep you satisfied for hours without that heavy feeling many casseroles leave behind.
- You can prep everything the night before and just pop it in the oven when you get home from work.
02 -
- If you skip the 5-minute cooling time, the casserole will fall apart when served, a mistake I made when hosting my first dinner party with this dish.
- Adding the spinach at the very end of sautéing preserves its nutrients and prevents it from becoming a mushy green mess.
03 -
- Slightly undercook the chicken when sautéing since it will continue to cook in the oven, preventing that dreaded dry, tough texture.
- Create pockets of flavor by not overmixing the components, allowing each bite to offer a slightly different taste experience.