Lower Calorie Chicken Casserole Recipe

Shredded cooked chicken breast: Provides lean protein and a hearty base for the casserole.

Low-fat Greek yogurt: Adds creaminess and tang without the extra calories of regular yogurt or cream.

Low-sodium chicken broth: Keeps the dish moist and flavorful while controlling sodium intake.

Frozen mixed vegetables: Adds color, texture, and nutrients to the casserole.

Whole wheat bread crumbs: Offers a healthier, fiber-rich topping compared to regular bread crumbs.

Garlic powder: Enhances the overall flavor with a subtle garlic taste.

Onion powder: Adds a mild onion flavor without the need for fresh onions.

Salt: Balances the flavors in the dish.

Black pepper: Adds a hint of spice and depth to the casserole.

When preparing the shredded cooked chicken breast, ensure it is finely shredded to allow for even distribution throughout the casserole. This will help each bite to be flavorful and moist. Additionally, when combining the greek yogurt and chicken broth, whisk them together first to create a smooth and creamy base before adding the other ingredients. This technique prevents any lumps and ensures a consistent texture throughout the dish.

• shredded cooked chicken breast - Substitute with shredded cooked turkey breast: Turkey breast is lean and has a similar texture and flavor profile to chicken breast, making it a suitable lower-calorie alternative.

• low-fat greek yogurt - Substitute with non-fat greek yogurt: Non-fat greek yogurt reduces the calorie content further while still providing creaminess and tanginess.

• low-sodium chicken broth - Substitute with vegetable broth: Vegetable broth is typically lower in calories and can add a different depth of flavor to the casserole.

• frozen mixed vegetables - Substitute with fresh mixed vegetables: Fresh vegetables can have a more vibrant flavor and slightly fewer calories compared to their frozen counterparts.

• whole wheat bread crumbs - Substitute with panko bread crumbs: Panko bread crumbs are lighter and can provide a crispier texture with fewer calories.

• garlic powder - Substitute with fresh minced garlic: Fresh garlic can offer a more intense flavor, allowing you to use less and potentially reduce overall calorie content.

• onion powder - Substitute with fresh minced onion: Fresh onions can provide a more robust flavor, which might allow you to use less and cut down on calories.

• salt - Substitute with herbs like thyme or rosemary: Using herbs can enhance flavor without adding calories, reducing the need for salt.

• black pepper - Substitute with cayenne pepper: Cayenne pepper can add a spicy kick, which might make you use less of other ingredients, potentially lowering the calorie count.

• Allow the chicken casserole to cool completely before storing. This helps prevent condensation, which can make the dish soggy.

• Transfer the cooled casserole to an airtight container. If you prefer, you can also divide it into individual portions for easier reheating.

• Store the container in the refrigerator if you plan to consume the casserole within 3-4 days. This ensures the chicken and vegetables remain fresh and safe to eat.

• For longer storage, place the airtight container in the freezer. The casserole can be frozen for up to 2-3 months without significant loss of flavor or texture.

• When ready to reheat, if frozen, transfer the container to the refrigerator and allow it to thaw overnight. This gradual thawing helps maintain the quality of the casserole.

• Preheat your oven to 350°F (175°C). Transfer the thawed casserole to an oven-safe dish if it isn’t already in one.

• Cover the dish with aluminum foil to prevent the top from drying out. Bake for 20-25 minutes, or until the casserole is heated through.

• If reheating from the refrigerator, you can skip the thawing step and bake directly. Adjust the baking time to 15-20 minutes, ensuring the casserole is hot throughout.

• For a quicker option, you can reheat individual portions in the microwave. Place a portion on a microwave-safe plate, cover with a microwave-safe lid or wrap, and heat on high for 2-3 minutes, or until hot.

• To maintain the crispy texture of the whole wheat bread crumbs, you can reheat the casserole uncovered in the oven for the last 5 minutes of baking.

• Oven Method:

  1. Preheat your oven to 350°F (175°C).
  2. Place the leftover chicken casserole in an oven-safe dish.
  3. Cover the dish with aluminum foil to prevent the bread crumbs from burning.
  4. Heat for about 20-25 minutes, or until the casserole is heated through.
  5. Remove the foil for the last 5 minutes to let the top crisp up.

• Microwave Method:

  1. Transfer a portion of the casserole to a microwave-safe dish.
  2. Cover the dish with a microwave-safe lid or a damp paper towel to retain moisture.
  3. Heat on medium power for 2-3 minutes.
  4. Stir halfway through to ensure even heating.
  5. Check the temperature and heat for an additional 1-2 minutes if necessary.

• Stovetop Method:

  1. Place a non-stick skillet over medium heat.
  2. Add a small amount of low-sodium chicken broth or water to the skillet.
  3. Add the leftover chicken casserole to the skillet.
  4. Cover and heat for about 10 minutes, stirring occasionally to prevent sticking.
  5. Ensure the casserole is heated through before serving.

• Air Fryer Method:

  1. Preheat your air fryer to 350°F (175°C).
  2. Place the leftover casserole in an air fryer-safe dish.
  3. Cover the dish with aluminum foil.
  4. Heat for about 10-15 minutes, checking halfway through.
  5. Remove the foil for the last 3-5 minutes to crisp up the bread crumbs on top.

• Oven: Used to bake the casserole at a consistent temperature of 375°F (190°C).

• Mixing bowl: Used to combine the shredded chicken, greek yogurt, chicken broth, mixed vegetables, and seasonings.

• Baking dish: Used to transfer and spread the mixture evenly for baking.

• Measuring cups: Used to measure out the ingredients accurately, such as the greek yogurt, chicken broth, and bread crumbs.

• Measuring spoons: Used to measure out the garlic powder, onion powder, salt, and pepper.

• Spatula: Used to mix the ingredients together in the mixing bowl and to spread the mixture evenly in the baking dish.

• Oven mitts: Used to safely handle the hot baking dish when removing it from the oven.

• Cooling rack: Used to let the casserole cool for a few minutes before serving.

Use pre-cooked chicken: Save time by using rotisserie chicken or pre-cooked chicken breast from the store.

Frozen vegetables: Opt for frozen mixed vegetables to skip washing and chopping.

One-bowl mixing: Combine all ingredients in one bowl to minimize cleanup.

Preheat the oven: Start preheating the oven before you begin assembling the casserole.

Quick bread crumbs: Use store-bought whole wheat bread crumbs to save the step of making your own.