11 Freezer Friendly High Protein Casseroles for Meal Prep

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11 Freezer Friendly High Protein Casseroles for Meal Prep

Having a few high-protein casseroles ready in the freezer can make busy weeknight meals much easier.

These recipes are filling, practical, and simple to prep ahead.

Here are 11 freezer-friendly casserole ideas to help you plan satisfying meals for the week.

Helpful Tips Before You Start

A few simple steps can help your high-protein casseroles freeze, thaw, and reheat well.

Choose Freezer-Safe Dishes

Use a freezer-safe baking dish or divide the casserole into meal-size portions in airtight containers. Leave a little room at the top if the dish contains a saucy filling that may expand as it freezes.

Cool Before Freezing

Let a baked casserole cool completely before covering and freezing it. For food safety, refrigerate it promptly rather than leaving it at room temperature for more than two hours.

Label and Date Each Casserole

Write the recipe name and freezing date on the container. Most casseroles keep their best quality in the freezer for about two to three months.

Thaw for More Even Reheating

When possible, thaw a casserole in the refrigerator overnight before reheating. If baking it from frozen, expect it to take longer and check that the center is hot throughout.

Keep Toppings Separate

Add crunchy toppings, fresh herbs, or extra cheese near the end of baking. This helps preserve their texture and keeps toppings from becoming soggy in the freezer.

Chicken Broccoli Quinoa Casserole

This Chicken Broccoli Quinoa Casserole brings tender chicken, fluffy quinoa, and broccoli together in a creamy, cheesy bake. It is a hearty freezer-friendly meal that makes meal prep simple.

The top turns golden while the inside stays moist and satisfying. Serve it for a weeknight dinner, or portion it out for easy lunches later in the week.

Chicken Broccoli Quinoa Casserole

Serves 4 people.

Ingredients

  • 1 cup uncooked quinoa, rinsed
  • 1 ¾ cups low-sodium chicken broth
  • 2 cups cooked, shredded chicken
  • 3 cups small broccoli florets
  • 1 cup plain Greek yogurt
  • ½ cup milk
  • 1 teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 ½ cups shredded cheddar cheese, divided

Instructions

  1. Preheat the oven to 375°F. Lightly grease a 9-by-9-inch baking dish.
  2. Combine the rinsed quinoa and chicken broth in a saucepan. Bring to a boil, then cover and reduce the heat to low. Simmer for about 15 minutes, until the quinoa is tender and the broth is absorbed. Let it stand covered for 5 minutes, then fluff with a fork.
  3. Add the broccoli florets to a pot of boiling water and cook for 2 minutes. Drain well.
  4. In a large bowl, stir together the Greek yogurt, milk, garlic powder, onion powder, salt, and black pepper. Fold in the cooked quinoa, chicken, broccoli, and 1 cup of the cheddar.
  5. Spread the mixture in the prepared baking dish and sprinkle the remaining ½ cup of cheddar over the top.
  6. Bake for 25 to 30 minutes, until the casserole is hot throughout and the cheese is melted and lightly golden. Let it rest for 5 minutes before serving.

Extra Tips

For meal prep, cool the baked casserole completely, divide it into freezer-safe portions, and freeze. Thaw portions in the refrigerator before reheating, adding a small splash of milk if the quinoa looks dry. Cutting the broccoli into small florets helps it soften evenly in the casserole. Course: Main Course Cuisine: American Equipment: Saucepan, Large Pot, Large Mixing Bowl, 9-by-9-inch Baking Dish

Turkey and Black Bean Enchilada Casserole

This freezer-friendly casserole layers seasoned ground turkey, black beans, tortillas, and enchilada sauce for a filling meal with plenty of protein. It has the cozy, saucy feel of enchiladas without the extra work of rolling each one.

Make it ahead for a busy weeknight or portion it for the freezer. The tortillas soften as they bake, while melted cheese adds a golden, savory top.

Turkey and Black Bean Enchilada Casserole

Serves 4 people.

Ingredients

  • 1 teaspoon olive oil
  • 1 pound lean ground turkey
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 can (10 ounces) enchilada sauce
  • 6 small corn tortillas, cut into quarters
  • 1 cup shredded Monterey Jack cheese, divided
  • 2 tablespoons chopped fresh cilantro

Instructions

  1. Preheat the oven to 375°F. Lightly coat an 8-inch square baking dish with olive oil.
  2. Heat the remaining olive oil in a large skillet over medium heat. Add the ground turkey, cumin, chili powder, garlic powder, and salt. Cook, breaking up the turkey with a spoon, until it is browned and cooked through.
  3. Stir the black beans and enchilada sauce into the turkey. Bring the mixture to a gentle simmer, then remove the skillet from the heat.
  4. Arrange half of the tortilla pieces in the baking dish. Spoon half of the turkey mixture over them, then sprinkle with 1/3 cup of the cheese. Repeat with the remaining tortillas and turkey mixture.
  5. Cover the dish with foil and bake for 20 minutes. Remove the foil, sprinkle the remaining cheese over the casserole, and bake uncovered for 10 to 15 minutes, until hot and bubbling.
  6. Let the casserole rest for 5 minutes, then scatter the cilantro over the top before serving.

Extra Tips

For freezer meal prep, assemble the casserole in a freezer-safe baking dish, let it cool completely, then cover it tightly and freeze. Thaw it in the refrigerator before baking, and add a few extra minutes if the center is not hot yet. If baking straight from frozen, keep it covered until heated through, then uncover it to melt and brown the cheese. Course: Main Course Cuisine: Mexican Equipment: 8-inch Square Baking Dish, Large Skillet, Foil

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Spinach and Cottage Cheese Lasagna

This freezer-friendly lasagna layers tender noodles with a creamy cottage cheese and spinach filling, tomato sauce, and melted mozzarella. It is a hearty, protein-rich casserole that makes a practical meal for busy evenings.

The spinach adds a mild, savory flavor, while cottage cheese keeps the filling moist and soft. Assemble it ahead for meal prep, then bake it for a cozy family dinner or portion it for later.

Spinach and Cottage Cheese Lasagna

Serves 4 people.

Ingredients

  • 6 lasagna noodles
  • 1 teaspoon olive oil
  • 5 ounces fresh spinach
  • 1 ½ cups cottage cheese
  • 1 large egg
  • ½ teaspoon dried oregano
  • ¼ teaspoon garlic powder
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 cups marinara sauce
  • 1 ½ cups shredded mozzarella cheese
  • ¼ cup grated Parmesan cheese

Instructions

  1. Heat the oven to 375°F. Cook the lasagna noodles according to the package directions until just tender. Drain them and lay them flat so they do not stick together.
  2. Warm the olive oil in a skillet over medium heat. Add the spinach and cook, stirring, until wilted. Let it cool slightly, then squeeze out excess liquid and chop it.
  3. In a mixing bowl, combine the cottage cheese, egg, oregano, garlic powder, salt, and black pepper. Stir in the chopped spinach.
  4. Spread a thin layer of marinara sauce over the bottom of a small baking dish. Add two noodles, half of the cottage cheese mixture, a layer of marinara, and a third of the mozzarella. Repeat with two more noodles and the remaining cottage cheese mixture, followed by marinara and another third of the mozzarella.
  5. Add the final two noodles and spread the remaining marinara over them. Sprinkle with the rest of the mozzarella and the Parmesan.
  6. Cover the dish with foil and bake for 25 minutes. Remove the foil and bake for another 10 to 15 minutes, until the cheese is melted and bubbling. Rest the lasagna for 10 minutes before slicing.

Extra Tips

For freezer meal prep, assemble the lasagna in a freezer-safe baking dish, cover it tightly, and freeze before baking. Thaw it in the refrigerator before baking as directed, adding a little extra baking time if it is still cold in the center. Squeezing the cooked spinach well helps keep the layers from becoming watery. Course: Main Course Cuisine: Italian Equipment: Baking Dish, Large Pot, Large Skillet, Mixing Bowl

Sausage, White Bean, and Kale Casserole

This hearty casserole brings together savory sausage, creamy white beans, and tender kale in a simple tomato broth. A crisp, golden breadcrumb topping adds a satisfying contrast to the soft filling.

It works well for a cozy weeknight dinner or a batch-cooking day. Bake it in an oven-safe skillet, then portion and freeze the cooled casserole for easy meals later.

Sausage, White Bean, and Kale Casserole

Serves 4 people.

Ingredients

  • 1 tablespoon olive oil
  • 12 ounces Italian sausage, casings removed
  • 1 small yellow onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried oregano
  • 1 can (15 ounces) cannellini beans, drained and rinsed
  • 1 can (14.5 ounces) diced tomatoes
  • ½ cup low-sodium chicken broth
  • 4 cups chopped kale, tough stems removed
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ cup plain breadcrumbs
  • ½ cup shredded mozzarella

Instructions

  1. Heat the oven to 400°F. Warm the olive oil in a large oven-safe skillet over medium heat.
  2. Add the sausage and cook, breaking it into small pieces, until browned and cooked through. Stir in the onion and cook until softened, about 4 minutes.
  3. Add the garlic and oregano. Stir for 30 seconds, then add the cannellini beans, diced tomatoes, chicken broth, kale, salt, and black pepper. Stir until the kale begins to wilt and the ingredients are evenly combined.
  4. Remove the skillet from the heat. Sprinkle the mozzarella over the filling, then scatter the breadcrumbs evenly across the top.
  5. Bake uncovered until the casserole is bubbling and the topping is golden, about 20 minutes. Let it rest for 5 minutes before serving.

Extra Tips

For meal prep, bake the casserole in a freezer-safe dish and let it cool completely before covering and freezing. Thaw it in the refrigerator before reheating, and add a splash of chicken broth if the filling seems dry. For a milder flavor, use mild Italian sausage. Course: Main Course Cuisine: Italian Equipment: Oven-Safe Skillet, Measuring Cups, Measuring Spoons

Tuna and Chickpea Noodle Casserole

This freezer-friendly casserole combines tuna, chickpeas, and tender noodles in a creamy sauce with a crisp, golden top. Chickpeas add extra substance, making each portion filling and practical for a make-ahead meal.

Mild, savory flavors make this an easy family dinner, while a little lemon brightens the creamy sauce. Bake it before freezing, then reheat portions when you need a comforting meal without much fuss.

Tuna and Chickpea Noodle Casserole

Serves 4 people.

Ingredients

  • 8 ounces egg noodles
  • 1 tablespoon olive oil
  • 1 small yellow onion, finely chopped
  • 2 tablespoons all-purpose flour
  • 1 cup low-sodium chicken broth
  • 1 cup whole milk
  • 1 teaspoon Dijon mustard
  • 1 teaspoon lemon zest
  • 1 tablespoon lemon juice
  • 1 cup frozen peas
  • 1 (15-ounce) can chickpeas, drained and rinsed
  • 2 (5-ounce) cans tuna in water, drained and flaked
  • 1 cup shredded sharp cheddar cheese, divided
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup panko breadcrumbs
  • 1 tablespoon melted butter

Instructions

  1. Heat the oven to 375°F. Lightly grease a 2-quart baking dish. Cook the egg noodles in a large pot of salted water until just shy of tender, following the package directions. Drain them and set aside.
  2. While the noodles cook, heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook for 4 to 5 minutes, stirring occasionally, until softened.
  3. Sprinkle the flour over the onion and stir for about 1 minute. Gradually whisk in the chicken broth and milk. Bring the sauce to a gentle simmer, stirring often, and cook until it thickens slightly, about 3 to 4 minutes.
  4. Stir in the Dijon mustard, lemon zest, lemon juice, salt, and black pepper. Add the peas, chickpeas, tuna, cooked noodles, and 3/4 cup of the cheddar. Fold gently until everything is coated in sauce.
  5. Spoon the mixture into the prepared baking dish. Mix the panko breadcrumbs with the melted butter, then scatter them over the casserole. Sprinkle the remaining 1/4 cup cheddar on top.
  6. Bake uncovered for 25 to 30 minutes, until the casserole is bubbling and the topping is golden. Let it rest for 5 minutes before serving.

Extra Tips

For meal prep, cool the baked casserole completely, portion it into freezer-safe containers, and freeze for up to 2 months. Thaw portions in the refrigerator before reheating until hot throughout. The noodles are cooked just shy of tender so they hold their shape better after freezing and reheating. Course: Main Course Cuisine: American Equipment: Large Pot, Large Skillet, Whisk, 2-Quart Baking Dish

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Buffalo Chicken Cauliflower Rice Casserole

This casserole brings together tender shredded chicken, cauliflower rice, buffalo sauce, and melted cheese for a filling, high-protein meal prep dish. It has a creamy texture with a tangy, gently spicy kick.

Bake it ahead for easy lunches or weeknight dinners. Cauliflower rice keeps the casserole hearty without making it heavy, while a topping of cool green onion balances the buffalo flavor.

Buffalo Chicken Cauliflower Rice Casserole

Serves 4 people.

Ingredients

  • 1 tablespoon olive oil
  • 4 cups riced cauliflower, fresh or thawed and squeezed dry if frozen
  • 2 cups cooked shredded chicken
  • 4 ounces cream cheese, softened
  • ⅓ cup buffalo sauce
  • ½ cup plain Greek yogurt
  • 1 cup shredded cheddar cheese, divided
  • ½ teaspoon garlic powder
  • ¼ teaspoon salt
  • 2 green onions, thinly sliced

Instructions

  1. Heat the oven to 375°F. Lightly grease a medium baking dish.
  2. Heat the olive oil in a large skillet over medium heat. Add the cauliflower rice and cook for 5 to 7 minutes, stirring often, until tender and most of its moisture has evaporated.
  3. In a large bowl, stir together the softened cream cheese, buffalo sauce, Greek yogurt, garlic powder, and salt until smooth.
  4. Add the cooked cauliflower rice and shredded chicken to the bowl. Stir to coat, then mix in ¾ cup of the cheddar cheese.
  5. Spread the mixture evenly in the prepared baking dish. Sprinkle the remaining ¼ cup cheddar over the top.
  6. Bake for 20 to 25 minutes, until hot throughout and bubbling around the edges. Let it rest for 5 minutes, then scatter the sliced green onions over the top before serving.

Extra Tips

If using frozen cauliflower rice, thaw it completely and squeeze out excess liquid before cooking so the casserole stays creamy rather than watery. For meal prep, portion the baked casserole into freezer-safe containers once cooled, then thaw overnight in the refrigerator and reheat until hot. Course: Main Course Cuisine: American Equipment: Large Skillet, Mixing Bowl, Baking Dish

Beef and Lentil Shepherd’s Pie

This freezer-friendly casserole layers savory ground beef and lentils with vegetables beneath a fluffy mashed potato topping. The lentils add extra protein and make the filling hearty without taking away from the classic shepherd’s pie flavor.

It works well for meal prep because you can portion the baked pie for easy lunches or dinners. The filling is rich and savory, while the potato topping turns lightly golden in the oven.

Beef and Lentil Shepherd’s Pie

Serves 4 people.

Ingredients

  • 1 pound russet potatoes, peeled and cut into chunks
  • 2 tablespoons butter
  • ¼ cup milk
  • ½ teaspoon salt, divided
  • ¼ teaspoon black pepper, divided
  • 1 tablespoon olive oil
  • 1 pound lean ground beef
  • 1 small yellow onion, diced
  • 1 medium carrot, diced
  • 1 cup cooked brown lentils, drained if canned
  • 1 tablespoon tomato paste
  • 1 teaspoon dried thyme
  • 1 tablespoon all-purpose flour
  • 1 cup low-sodium beef broth
  • ½ cup frozen peas

Instructions

  1. Heat the oven to 400°F. Place the potatoes in a saucepan and cover with cold water. Bring to a boil, then simmer until the potatoes are fork-tender, about 15 minutes.
  2. Drain the potatoes and return them to the saucepan. Add the butter, milk, ¼ teaspoon of the salt, and ⅛ teaspoon of the black pepper. Mash until smooth, then set aside.
  3. While the potatoes cook, heat the olive oil in a large skillet over medium heat. Add the ground beef, onion, and carrot. Cook, breaking up the beef, until it is browned and the vegetables begin to soften. Drain excess fat if needed.
  4. Stir in the cooked lentils, tomato paste, dried thyme, remaining ¼ teaspoon salt, and remaining ⅛ teaspoon black pepper. Sprinkle the flour over the mixture and stir until evenly combined.
  5. Pour in the beef broth and bring the filling to a gentle simmer. Cook for 3 to 5 minutes, stirring, until the sauce thickens. Stir in the frozen peas.
  6. Transfer the filling to a baking dish and spread it into an even layer. Spoon the mashed potatoes on top and spread them to cover the filling.
  7. Bake for 20 to 25 minutes, until the filling is bubbling around the edges and the potato topping is lightly golden. Let the pie rest for 5 minutes before serving.

Extra Tips

For meal prep, cool the baked pie, portion it into airtight freezer-safe containers, and freeze. Thaw portions in the refrigerator before reheating until hot throughout. If the topping starts to brown before the filling bubbles, loosely cover the dish with foil for the rest of the bake. Course: Main Course Cuisine: British Equipment: Saucepan, Large Skillet, Potato Masher, Baking Dish

Mediterranean Baked Cod with Farro and Tomatoes

This casserole pairs tender baked cod with nutty farro, juicy tomatoes, olives, and bright lemon. The farro cooks in the same dish, soaking up the savory Mediterranean flavors as it bakes.

It works well for a make-ahead dinner or a high-protein meal prep option. Bake and freeze the farro and tomato base, then add the cod before reheating so the fish stays tender.

Mediterranean Baked Cod with Farro and Tomatoes

Serves 4 people.

Ingredients

  • 1 cup pearled farro, rinsed
  • 1 pint cherry tomatoes, halved
  • 1 small red onion, thinly sliced
  • 1/3 cup pitted Kalamata olives, halved
  • 2 garlic cloves, minced
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 2 cups low-sodium vegetable broth
  • 4 cod fillets, about 5 ounces each
  • 1 lemon, half thinly sliced and half cut into wedges
  • 2 tablespoons chopped fresh parsley

Instructions

  1. Heat the oven to 400°F. Add the farro, cherry tomatoes, red onion, olives, garlic, olive oil, oregano, salt, and black pepper to a 9-by-13-inch baking dish. Stir to combine and spread the mixture evenly.
  2. Pour the vegetable broth over the farro mixture. Cover the dish tightly with foil and bake until the farro is nearly tender and most of the broth is absorbed, about 35 to 40 minutes.
  3. Remove the foil and stir the farro mixture. Nestle the cod fillets into the farro, then arrange the lemon slices over the fish. Cover the dish again and bake until the cod is opaque and flakes easily with a fork, about 12 to 15 minutes.
  4. Sprinkle the chopped parsley over the casserole. Serve with the lemon wedges.
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Extra Tips

For meal prep, bake the farro and tomato base without the cod, cool it, and freeze it in portions. Thaw overnight in the refrigerator, then top with fresh cod and lemon slices and bake until the fish flakes easily. Leftover cooked cod is best refrigerated and reheated gently so it does not dry out. Course: Main Course Cuisine: Mediterranean Equipment: 9-by-13-inch Baking Dish, Foil, Measuring Cups, Knife, Cutting Board

Ham and Egg Breakfast Casserole with Sweet Potatoes

This freezer-friendly breakfast casserole pairs tender sweet potatoes with savory ham, eggs, and melted cheddar. It makes a hearty meal prep option for busy mornings or a relaxed weekend breakfast.

The sweet potatoes bring a gentle sweetness, while the eggs bake up soft and fluffy around the salty ham. Let the casserole cool before portioning it for the freezer, so you can warm up a filling breakfast whenever you need one.

Ham and Egg Breakfast Casserole with Sweet Potatoes

Serves 4 people.

Ingredients

  • 1 tablespoon olive oil
  • 1 medium sweet potato, peeled and cut into ½-inch cubes
  • 1 cup diced cooked ham
  • 6 large eggs
  • ¼ cup milk
  • ½ teaspoon garlic powder
  • ¼ teaspoon black pepper
  • ½ cup shredded cheddar cheese
  • 2 tablespoons sliced green onions

Instructions

  1. Heat the oven to 375°F. Lightly grease an 8-inch square baking dish.
  2. Heat the olive oil in a large skillet over medium heat. Add the sweet potato cubes and cook for 8 to 10 minutes, stirring occasionally, until they are beginning to soften and have a little color.
  3. Stir the diced ham into the skillet and cook for 1 minute. Spread the sweet potato and ham mixture evenly in the prepared baking dish.
  4. In a mixing bowl, whisk the eggs with the milk, garlic powder, and black pepper. Pour the egg mixture over the sweet potatoes and ham.
  5. Sprinkle the shredded cheddar over the top. Bake for 25 to 30 minutes, until the center is set and the eggs are cooked through.
  6. Let the casserole rest for 5 minutes, then scatter the sliced green onions over it. Cut into four portions to serve or cool before packing for the freezer.

Extra Tips

For the best texture, cook the sweet potato until it is just starting to soften before baking, so it finishes tender without turning mushy. Cool individual portions completely before freezing, and reheat them until hot throughout. Add the green onions after reheating for a fresher finish. Course: Breakfast Cuisine: American Equipment: Large Skillet, 8-inch Square Baking Dish, Mixing Bowl, Whisk

Tofu, Edamame, and Brown Rice Teriyaki Casserole

This casserole brings together chewy brown rice, crisp-edged tofu, and tender edamame in a savory-sweet teriyaki sauce. It is a filling, plant-based option for meal prep, with plenty of texture in every scoop.

Bake it for a cozy weeknight dinner, then portion the leftovers for easy lunches. A sprinkle of green onion and sesame seeds adds a fresh, nutty finish.

Tofu, Edamame, and Brown Rice Teriyaki Casserole

Serves 4 people.

Ingredients

  • 2 cups cooked brown rice
  • 14 ounces extra-firm tofu, pressed and cut into ¾-inch cubes
  • 1 tablespoon neutral oil
  • 2 cups shelled edamame, thawed if frozen
  • ¾ cup teriyaki sauce
  • 2 tablespoons water
  • 2 green onions, thinly sliced
  • 1 tablespoon sesame seeds

Instructions

  1. Heat the oven to 375°F. Lightly oil a 2-quart baking dish with some of the neutral oil.
  2. Heat the remaining oil in a large skillet over medium-high heat. Add the tofu cubes and cook for 8 to 10 minutes, turning occasionally, until golden on several sides.
  3. Add the brown rice, edamame, teriyaki sauce, and water to the skillet. Stir gently until everything is evenly coated and warmed through.
  4. Transfer the mixture to the prepared baking dish and spread it into an even layer. Bake uncovered for 20 minutes, until hot and bubbling around the edges.
  5. Let the casserole rest for 5 minutes. Scatter the sliced green onions and sesame seeds over the top before serving.

Extra Tips

For meal prep, let the casserole cool before dividing it into portions, and freeze in airtight containers. Thaw overnight in the refrigerator and reheat until hot, adding a spoonful of water if the rice seems dry. Taste your teriyaki sauce before baking, since brands vary in sweetness and saltiness. Course: Main Course Cuisine: Asian Equipment: Large Skillet, 2-quart Baking Dish, Cutting Board, Knife

Chicken Fajita Brown Rice Casserole

This casserole brings chicken fajita flavors together with hearty brown rice, tender peppers, and melted cheese. It is a practical meal-prep option when you want a filling, high-protein dinner that can be portioned for the week or frozen for later.

The rice and chicken bake in a seasoned tomato broth, while bell peppers and onions add a little sweetness and texture. A squeeze of lime and fresh cilantro brighten each serving.

Chicken Fajita Brown Rice Casserole

Serves 4 people.

Ingredients

  • 1 tablespoon olive oil
  • 1 pound boneless, skinless chicken breasts, cut into bite-size pieces
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • ¾ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 medium red bell pepper, thinly sliced
  • 1 medium green bell pepper, thinly sliced
  • 1 small yellow onion, thinly sliced
  • 1 cup uncooked long-grain brown rice
  • 1 can (14.5 ounces) diced tomatoes, with their juices
  • 1½ cups low-sodium chicken broth
  • 1 cup shredded Monterey Jack cheese
  • 1 lime, cut into wedges
  • 2 tablespoons chopped fresh cilantro

Instructions

  1. Preheat the oven to 375°F. Lightly grease a 9-by-13-inch baking dish.
  2. Heat the olive oil in a large skillet over medium-high heat. Add the chicken, chili powder, cumin, smoked paprika, garlic powder, salt, and black pepper. Cook for 4 to 5 minutes, stirring occasionally, until the chicken is lightly browned on the outside. It does not need to be cooked through.
  3. Add the red and green bell peppers and onion to the skillet. Cook for 3 to 4 minutes, stirring, until they begin to soften.
  4. Stir in the uncooked brown rice, diced tomatoes with their juices, and chicken broth. Transfer the mixture to the prepared baking dish and spread it into an even layer. Cover the dish tightly with foil.
  5. Bake for 70 to 80 minutes, until the rice is tender and the liquid has been absorbed. Check near the end of baking. If the rice is still firm, cover the dish again and bake for a few more minutes.
  6. Remove the foil and sprinkle the Monterey Jack cheese over the casserole. Bake uncovered for 5 to 8 minutes, until the cheese has melted. Let the casserole rest for 5 minutes, then serve with lime wedges and chopped cilantro.

Extra Tips

For meal prep, let the casserole cool, then portion it into freezer-safe containers. Thaw portions in the refrigerator before reheating, and add a small splash of chicken broth if the rice seems dry. Finish with lime and cilantro just before serving for a fresh contrast to the smoky spices. Course: Main Course Cuisine: Mexican Equipment: Large Skillet, 9-by-13-inch Baking Dish, Foil

  • Christy Myers

    I'm Christy, founder of Spiritual Ark and a dedicated writer and spiritual explorer. My journey is all about transformation and personal growth. In my articles, I share insights and practical wisdom on various spiritual topics and show you how you can grow spiritually. I'm committed to learning and invite you to join me in exploring the depths of spirituality for a deeper connection, understanding, and empowerment.

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