Nothing warms an oven quite like a chicken casserole. This comfort-inducing dish is a complete, nutritious meal-in-one: veggies, grains and lean meat baked up with a crispy, cheesy crust. Enjoying a cut of chicken casserole shouldn’t blow your calorie budget, so we’ve compiled 5 convenient recipes under 350 calories per serving.
1. CHICKEN ZUCCHINI ENCHILADA CASSEROLE | iFOODREAL
If you crave a comforting casserole but have a smaller carb budget, bake a pan of this enchilada casserole. Traditional high-carb pasta is replaced with thinly sliced zucchini then layered with shredded chicken and savory mozzarella. You can bask in this cheesy goodness hot out of the oven or store in the freezer for a future, fuss-free weeknight meal. If sodium is an issue for you, be sure to use low-sodium tomato sauce. Recipe makes 8 servings.
Nutrition (per serving): Calories: 259; Total Fat: 8g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 76mg; Sodium: 647mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 8g; Protein: 29g
2. CHICKEN ALFREDO BAKED ZITI | GIMME SOME OVEN
Chicken alfredo is clearly a kid favorite, and it’s friendly on your food budget, too. Lighten up this creamy dish using this recipe for alfredo sauce that subs in low-fat milk for heavy cream. To get more vegetables with your casserole add steamed broccoli, fresh or frozen spinach or blanched zucchini before baking. Recipe makes 8 servings.
Nutrition (per serving): Calories: 341; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 48mg; Sodium: 574mg; Carbohydrate: 37g; Dietary Fiber: 1g; Sugar: 3g; Protein: 27g
3. SPIRALIZED MEXICAN SWEET POTATO CHICKEN CASSEROLE | SKINNYTASTE
Spice up your casserole game with this recipe for sweet potato chicken casserole. If you have a spiralizer this is the perfect time to use it, and if you don’t just grate the sweet potatoes instead. Sweet potatoes add natural sweetness, fiber, vitamin A and color to your dish. Recipe makes 6 servings at 11/2 cups each.
Nutrition (per serving): Calories: 335; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 84mg; Sodium: 447mg; Carbohydrate: 32g; Dietary Fiber: 6g; Sugar: 1g; Protein: 26g
4. HEALTHY BROCCOLI CHICKEN CASSEROLE | SLIM SANITY
Cook up a healthier casserole with this broccoli chicken version, which uses nonfat Greek yogurt to give a creamy texture. The recipe adds canned water chestnuts for extra crunch and sweetness, but feel free to omit them if they’re not available at your grocery store. Recipe makes 6 servings.
Nutrition (per serving): Calories: 298; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 28mg; Sodium: 400mg; Carbohydrate: 21g; Dietary Fiber: 2g; Sugar: 2g; Protein: 31g
5. CHICKEN & ZUCCHINI RICE CASSEROLE | COOKING LIGHT
This colorful casserole tosses cooked chicken breast with tender zucchini coins and fluffy rice. To save time, bookmark this recipe for a day when you have leftover cooked rice and rotisserie chicken. If you have extra time on your hands, try making the recipe from start to finish and enjoy a wholesome meal. Recipe makes 4 servings at 11/4 cups each.
Nutrition (per serving): Calories: 337; Total Fat: 10g; Saturated Fat: 6g; Monounsaturated Fat: 3g; Cholesterol: 56mg; Sodium: 592mg; Carbohydrate: 38g; Dietary Fiber: 3g; Sugar: 10g; Protein: 24g
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