Evergreen High Protein Casserole

My sister called me last winter complaining that she was surviving on nothing but delivery food and protein shakes. I promised to come over with something that would actually taste like real food but still hit her fitness goals. That was the first time I made this casserole, and honestly, I ate more of it than she did.

I've brought this to three different potlucks now and each time someone asks for the recipe before they even finish their first serving. My friend who claims to hate anything healthy went back for thirds and then texted me the next morning asking if I had any more left.

Ingredients

• 500 g skinless chicken breast, diced: The lean protein base that keeps everything satisfying without weighing you down
• 400 g canned chickpeas, drained and rinsed: These add creaminess and plant protein while making the dish more substantial
• 100 g low-fat cottage cheese: The secret ingredient that keeps the casserole incredibly moist without adding excess fat
• 200 g broccoli florets: Holds up perfectly during baking and brings that satisfying crunch in every bite
• 150 g baby spinach, roughly chopped: Wilts down beautifully and adds nutritional density without changing the flavor much
• 100 g frozen peas: Little bursts of sweetness that balance the savory elements throughout
• 1 medium zucchini, diced: Absorbs all the seasoned flavors while adding moisture to the texture
• 1 small onion, finely chopped: The aromatic foundation that makes your kitchen smell incredible
• 2 garlic cloves, minced: Don't skip these, they're what makes every bite feel complete
• 200 g cooked quinoa: The binder that holds everything together while adding nutty depth
• 2 large eggs: Essential for setting the structure so you can actually slice it like a proper casserole
• 120 ml low-fat Greek yogurt: Replaces heavy cream while adding tang and creaminess
• 80 g shredded reduced-fat cheddar cheese: Just enough to create that golden cheesy top everyone fights over
• 1 tsp dried oregano and 1 tsp dried thyme: The herb duo that makes it taste like you spent hours on it
• ½ tsp ground black pepper and ½ tsp salt: Adjust these based on your preference, but don't leave them out entirely
• 2 tbsp extra-virgin olive oil: Used for cooking the vegetables and adds that finishing richness

Instructions

Get your oven ready:

Preheat to 180°C (350°F) and grease a large casserole dish with a little olive oil so nothing sticks later.

Cook the chicken first:

Heat 1 tbsp olive oil in a large skillet over medium heat, add chicken pieces and cook about 5-7 minutes until lightly browned and cooked through, then set aside.

Build the vegetable base:

In the same skillet add remaining olive oil and sauté onion and garlic for 2-3 minutes until fragrant.

Add the harder vegetables:

Mix in zucchini, broccoli, and peas, cooking for another 5 minutes until just tender.

Finish with spinach:

Stir in spinach and cook for 1-2 minutes until wilted, then remove from heat.

Make the creamy mixture:

In a large mixing bowl whisk eggs, Greek yogurt, cottage cheese, oregano, thyme, salt, and pepper.

Combine everything:

Add cooked quinoa, chicken, chickpeas, sautéed vegetables, and half the shredded cheddar, mixing until well combined.

Assemble and bake:

Pour mixture into the prepared dish, sprinkle remaining cheddar on top, and bake uncovered for 30-35 minutes until golden and set.

Let it rest:

Wait 5 minutes before serving so it holds its shape when you slice it.

Save

Last week I made this on Sunday and ended up eating it for lunch every single day without getting tired of it. My coworker actually asked if I had a personal chef because my lunches looked so good.

Making It Your Way

Swap the quinoa for brown rice or buckwheat if you want to change up the texture profile. The first time I made this with buckwheat instead, my husband actually liked it better and said the earthier flavor worked really well with the herbs.

Scaling For Meal Prep

This doubles easily and freezes beautifully if you want to get ahead on your week. I learned to portion it into individual containers before freezing so I can just grab one and go on busy mornings.

Serving Ideas

A simple green salad with lemon vinaigrette cuts through the richness and makes it feel like a complete meal. I've also served this alongside roasted sweet potatoes for extra carbs on workout days.

• Add crushed red pepper flakes if you want some heat
• A glass of crisp white wine pairs surprisingly well
• Top with fresh herbs like parsley or basil before serving for color

Save

There's something about a bubbling casserole coming out of the oven that makes a house feel like home. This is the recipe I make when I need to feel taken care of without spending hours in the kitchen.

Recipe FAQs

→ Can I make this dish vegetarian?

Yes, omit the chicken and increase the chickpeas to 600 g for a satisfying plant-based option.

→ What grains can I use instead of quinoa?

Brown rice or buckwheat work well as alternatives and maintain the hearty texture.

→ Is this suitable for gluten-free diets?

Ensure all ingredients, especially quinoa, are certified gluten-free to keep the dish safe for gluten-sensitive individuals.

→ How do I achieve the best texture for the casserole?

Sauté vegetables until just tender and bake until the top turns golden and the dish is set for optimal texture.

→ Can this meal be prepared in advance?

Yes, it’s ideal for meal prep. Bake and refrigerate, then reheat thoroughly before serving.