Description
A hearty, family-friendly dinner that packs a nutritional punch, this High Protein Chicken Burrito Casserole is the perfect solution for busy weeknights. Featuring tender shredded chicken, fiber-rich black beans, and fluffy rice in a zesty, seasoned base, this one-dish meal delivers bold Southwestern flavors. It is naturally gluten-free, simple to prepare, and excellent for meal prep, ensuring a wholesome and delicious option for any hungry crowd.
Ingredients
1/2 red onion, diced
1 red bell pepper, diced
1 jalapeño, minced
1 cup long-grain white rice, uncooked
2 tablespoons chili powder
1 teaspoon garlic powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon sea salt
1 cup corn kernels, frozen
1 (14 ounce) can black beans, strained and rinsed
1 pound cooked chicken, shredded
3 1/2 cups chicken broth
1 tablespoon olive oil
2 tablespoons tomato paste
1 1/2 cups shredded cheddar cheese (for topping)
Instructions
Step 1: Prepare the Oven and Base
Preheat your oven to 400°F. If you do not have pre-cooked chicken, roast your breasts in the oven for 25 minutes, then shred them using two forks. In a 9×13 inch baking dish, combine the diced red onion, bell pepper, jalapeño, uncooked rice, chili powder, garlic powder, cumin, oregano, and salt. Stir these together so the spices are evenly distributed.
Step 2: Create the Flavor Liquid
In a medium bowl or measuring cup, whisk together the chicken broth, tomato paste, and olive oil until smooth. This liquid mixture ensures every grain of rice becomes tender and flavorful during the bake.
Step 3: Assemble the Casserole
Pour the broth mixture over the rice and vegetables in your baking dish. Add the shredded chicken, rinsed black beans, and frozen corn. Give everything one final stir to ensure all ingredients are fully incorporated and covered in the liquid.
Step 4: Bake and Finish
Cover the dish tightly with aluminum foil and bake for 50-60 minutes until the liquid is fully absorbed. Remove the foil, sprinkle with the shredded cheese, and return to the oven for 5-10 minutes until the cheese is melted and bubbly. Garnish with fresh cilantro and green onions before serving.
Pro Tips
- Ensure the foil is sealed tightly around the edges of the pan to lock in moisture and steam the rice properly.
- If the rice is still slightly al dente after 50 minutes, add a splash of water and bake for a few more minutes.
- Shred your cheese fresh from a block for a smoother, better melt than pre-shredded varieties.
- Let the casserole sit for five minutes after taking it out of the oven to allow the textures to set.
Notes
Store leftovers in an airtight container for up to 4 days. You can adjust the spice level by adding more or less jalapeño or adding a pinch of cayenne pepper. Garnish with fresh cilantro, lime wedges, or Greek yogurt for extra creaminess.
Nutrition
- Serving Size: 1.5 cups
- Calories: 380
- Sugar: 3g
- Sodium: 750mg
- Fat: 12g
- Saturated Fat: 4g
- Carbohydrates: 42g
- Fiber: 6g
- Protein: 28g
- Cholesterol: 65mg