LOW-CALORIE CHICKEN CASSEROLE RECIPES THAT HELP WEIGHT LOSS

Low-Calorie Chicken Casserole Recipes That Help Weight Loss

Chicken casseroles are classic comfort foods; they’re delicious and quick and easy to prepare. However, traditional chicken casseroles usually come with a lot of calories, so they might be too indulgent to consume if you’re trying to lose weight. Thankfully, there’s an easy workaround — low-calorie chicken casserole recipes.

They’re just as delicious but are also light enough that you can stay on top of your weight loss diet. You can enjoy different varieties depending on the ingredients you add to the mix. With that said, here are 10 low-calorie chicken casserole recipes that can help you lose weight.

CHICKEN LOVERS HAVE TO TRY THESE LOW-CALORIE CHICKEN CASSEROLE RECIPES

1. CHICKEN AND BROCCOLI CASSEROLE

This first low-calorie chicken casserole on the list is chicken and broccoli. Chicken and broccoli are a popular combination when it comes to weight loss. Both ingredients are packed with protein, so they can keep you full for a longer period. Broccoli is also fibre-rich and nutrient-dense vegetable, so your body receives essential vitamins and minerals as well. Unlike the traditional version, this healthier take on chicken and broccoli casserole has less calories. Thus, you can reap the health benefits of chicken and broccoli without going over your daily caloric intake.

Ingredients:

  • 340g boneless and skinless chicken breasts
  • 340g broccoli florets
  • 227g mushrooms, sliced
  • 1 1/2 cups fat-free milk
  • 1 cup onion, chopped
  • 1/2 cup fat-free Greek yoghurt
  • 1/2 cup sharp cheddar cheese, shredded
  • 1/4 cup Parmesan cheese, grated
  • 1/4 cup canola mayonnaise
  • 3 tbsp all-purpose flour
  • 1 tbsp canola oil
  • 1 tsp freshly ground black pepper
  • 1/4 tsp salt

Directions:

  1. Preheat the broiler.
  2. Place broccoli in a microwave-safe dish. Pour water on top. Cover and microwave on high heat for 2 1/2 to 4 minutes or until tender.
  3. Heat oil in a large oven-safe skillet over medium-high heat. Add onion and mushrooms. Cook for 12 minutes or until mushrooms have browned and liquid has evaporated. Stir occasionally while cooking.
  4. Sprinkle flour and cook, while stirring constantly, for 1 minute. Stir in broccoli and chicken. Cook for 1 minute. Remove the pan from heat.
  5. Add yoghurt, mayonnaise, pepper and salt. Stir to combine the ingredients. Top with cheddar and Parmesan cheeses. Broil for 2 minutes.
  6. Transfer to a bowl and serve.

2. CHICKEN AND WILD RICE CASSEROLE

Casseroles are already easy to prepare, but this chicken and wild rice casserole makes things even easier for you. It only requires five ingredients and takes less than 10 minutes to prepare. Thus, this low-calorie chicken casserole recipe is perfect for when you don’t have that much time to spend in the kitchen.

Despite that, though, you still have a very delicious dish to indulge in. You don’t have to break your diet, too, as this chicken casserole is very healthy.

Ingredients:

  • 425g green beans
  • 340g boneless and skinless chicken breasts, cut into chunks
  • 1 (304g) can reduced-fat cream of chicken soup
  • 2 1/2 cups cooked wild rice
  • 1/4 cup almonds, sliced
  • cooking spray

Directions:

  1. Preheat the oven to 177 degrees Celsius. Cover the surface of a casserole dish with cooking spray.
  2. Place rice, chicken, green beans, chicken soup and almonds in a large bowl. Stir to combine the ingredients. Transfer the chicken and rice mixture into the casserole dish.
  3. Bake for 20 to 30 minutes or until heated through. Serve.

3. CHICKEN AND MUSHROOM CASSEROLE

The next low-calorie chicken casserole recipe on the list is chicken and mushroom. This chicken and mushroom casserole is packed with a lot of healthy ingredients so it’s a guilt-free version of the classic comfort food. Thus, you can easily add this dish to your repertoire of diet-friendly dishes.

Ingredients:

  • 100g mushrooms, sliced
  • 80g cauliflower, cut into florets
  • 50g pasta shells, cooked
  • 2 cloves garlic, crushed
  • 1 boneless and skinless chicken breast, cut into strips
  • 1/2 onion, sliced
  • 1 cup chicken stock salt reduced
  • 1 cup light and creamy evaporated milk
  • 1 tbsp lemon juice
  • 2 tsp olive oil
  • 2 handfuls baby spinach leaves
  • a sprinkle of rosemary
  • salt and pepper, as needed

Directions:

  1. Preheat the oven to 180 degrees Celsius.
  2. Heat oil in a large non-stick frypan over medium heat. Add onion and sauté for 1 to 2 minutes or until softened.
  3. Season mushrooms with salt and pepper. Add to the pan and sauté for 2 to 4 minutes. Add garlic and spinach. Stir in some chicken stock to prevent the ingredients from sticking to the pan. Turn off heat and set mushroom mixture aside.
  4. Using the same pan, grill the chicken strips for 1 to 2 minutes per side. Remove from the pan.
  5. Place mushroom mixture in a small oven dish. Add a layer of pasta, followed by chicken and then the broccoli.
  6. Pour the chicken stock and evaporated milk on top. Sprinkle lemon juice, rosemary, salt and pepper. Cover the dish with foil and bake for 25 to 30 minutes. Serve.

4. SPINACH, GOAT CHEESE AND CHICKEN TORTILLA CASSEROLE

If you want a Mexican-inspired casserole dish, this low-calorie chicken casserole recipe is for you. With layers of tortilla, chicken, vegetables and goat cheese, this casserole dish is very healthy and satisfying. With one serving of this casserole dish, you’ll get to taste complex flavours without having to worry about consuming too many calories.

Ingredients:

  • 454g boneless and skinless chicken breasts
  • 227g mushrooms, sliced
  • 114g goat cheese
  • 12 corn tortillas, halved
  • 3 cloves garlic, sliced
  • 1 medium leek, white and green parts halved and sliced
  • 4 cups baby spinach leaves
  • 2 cups low-fat milk
  • 1/3 cup green salsa
  • 1/3 cup Mexican cheese blend, shredded
  • 1/4 cup pickled jalapenos, chopped
  • 2 tbsp extra virgin olive oil
  • 1 tbsp cornstarch
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper
  • cooking spray

Directions:

  1. Preheat the oven to 200 degrees Celsius. Cover the surface of a baking dish with cooking spray.
  2. Place chicken in a medium skillet. Add water so that it covers 1 inch of the pan. Bring to a boil. Cover the pan. Reduce the heat to low and let simmer for 10 to 12 minutes or until chicken is cooked through. Set aside and cut into chunks.
  3. Heat oil in a large pot over medium-high heat. Add mushrooms, garlic and leek. While stirring occasionally, cook for 4 minutes or until the leek starts to brown.
  4. Whisk together milk and cornstarch in a small bowl.  Add to the pan and cook for 3 1/2 minutes or until mixture thickens. Stir constantly while cooking.
  5. Stir in goat cheese, spinach, jalapenos, salt and pepper. Cook for 2 minutes or until spinach wilts. Remove from heat and add the chicken.
  6. Cover the bottom of the baking dish with tortilla halves. Then, layer 1 1/2 cups of the casserole filling. Repeat until all the ingredients have been used up. End with a layer of tortilla halves on top. Sprinkle salsa and shredded cheese on top.
  7. Bake for 20 to 25 minutes. Let cool for 10 minutes and serve.

5. GARLIC CASHEW AND CHICKEN CASSEROLE

My list of low-calorie chicken casserole recipes aims to satisfy your craving for different kinds of flavours. If you’re on the hunt for an Asian-inspired dish, look no further. This garlic cashew and chicken casserole recipe delivers the same flavours that you’d get with a Chinese takeaway. However, this healthy and delicious recipe keeps the sodium content as low as possible to keep this dish as diet-friendly as possible.

Ingredients:

  • 454g boneless and skinless chicken breasts, cut into strips
  • 6 cloves garlic, minced
  • 2 medium onions, cut into thin wedges
  • 2 cups brown rice, cooked
  • 2 cups bok choy, sliced
  • 1 cup chow-mein noodles, broken
  • 1 cup reduced-sodium chicken broth
  • 1 cup celery, sliced
  • 1 cup carrots, sliced
  • 3/4 cup green sweet pepper, chopped
  • 1/2 cup cashews
  • 1/4 cup green onions, thinly sliced
  • 1/4 cup hoisin sauce
  • 4 tsp cornstarch
  • 2 tbsp fresh ginger, grated
  • 1/2 tsp crushed red pepper
  • 1/8 tsp ground black pepper
  • cooking spray

Directions:

  1. Preheat the oven to 200 degrees Celsius. Cover the surface of a baking dish with cooking spray.
  2. Place chicken broth, hoisin sauce, cornstarch, ginger, red pepper and black pepper in a medium bowl. Whisk to combine the ingredients.
  3. Coat a large skillet with cooking spray and heat over medium-high heat. Add chicken and cook until light brown. Set aside.
  4. Add onions, bok choy, celery, carrots and sweet pepper to the pan. Cook for 3 to 4 minutes or until vegetables soften. Add garlic and cook for 30 seconds.
  5. Stir in the sauce. Cook, while stirring occasionally, for 3 minutes or until sauce thickens. Add rice and chicken strips to the pan. Stir to combine the ingredients.
  6. Transfer the casserole mixture into the baking dish. Cover with aluminium foil and bake for 20 minutes or until chicken is cooked through.
  7. Remove cover and sprinkle noodles and cashews on top. Bake for another 4 to 5 minutes. Sprinkle green onions and serve.

6. CHICKEN AND VEGETABLE CASSEROLE

If you want to maximize your weight loss efforts, you can opt for a simple low-calorie chicken casserole. As its name implies, this recipe uses mainly chicken and vegetable. These are the most ideal ingredients when you’re trying to lose weight. They provide your body with protein, fibre and nutrients so you can shed those unwanted kilos but staying strong and healthy at the same time.

Ingredients:

  • 1.6kg boneless and skinless chicken breasts, halved
  • 600g Nicola potatoes, chopped
  • 75g baby spinach leaves
  • 3 sprigs thyme
  • 3 dried bay leaves
  • 2 medium carrots, chopped
  • 1 medium turnip, chopped
  • 1 medium leek, roughly chopped
  • 3 cups chicken stock salt reduced
  • 1 cup dry white wine
  • 1/4 cup plain flour
  • ground black pepper, as needed
  • cooking spray

Directions:

  1. Place chicken and flour in a large bowl. Toss to evenly coat the fillets.
  2. Coat a medium saucepan with cooking spray and heat over medium-high heat. Add the chicken and cook each side for 4 minutes or until golden. Set aside.
  3. Add leek and chicken stock to the pan. Cook for 3 to 4 minutes or until leek softens.
  4. Add chicken, potatoes, carrots, turnip, thyme and bay leaves. Cover and bring to a boil. Reduce heat to medium-low. Let simmer for 30 minutes or until chicken is cooked through.
  5. Remove bay leaves. Stir in spinach. Season with pepper. Serve.

7. CREAMY RANCH CHICKEN CASSEROLE

Creamy ranch chicken casserole is one of the most popular versions of this classic comfort food. So, it was a no-brainer for me to include a low-calorie chicken casserole version. Even as a healthier take on the dish, this creamy ranch chicken casserole is delicious and very satisfying.

Ingredients:

  • 12 corn tortillas, cut into 1-inch pieces
  • 1 large onion, chopped
  • 1 large green bell pepper, chopped
  • 227g reduced-fat cheddar cheese, shredded
  • 1 (283g) can fat-free cream of chicken soup
  • 1 (283g) can fat-free cream of mushroom soup
  • 1 (283g) can diced tomato and green chilli
  • 2 cups boneless and skinless chicken breasts, chopped
  • 1 tsp chilli powder
  • 1/2 tsp ground black pepper
  • 1/4 tsp garlic powder
  • cooking spray

Directions:

  1. Preheat the oven to 177 degrees Celsius. Cover the surface of a large skillet with cooking spray.
  2. Add onion and green bell pepper to the pan. Sauté over medium-high heat for 5 minutes or until tender.
  3. Add chicken, chicken soup, mushroom soup, tomato and green chilli, chilli powder, black pepper and garlic powder to the pan. Stir to mix the ingredients. Remove from heat.
  4. Cover the surface of a baking dish with cooking spray. Place the tortilla pieces on the bottom. Pour 1/3 of the chicken mixture followed by 1/3 of the cheese mixture. Repeat the process two more times.
  5. Bake for 35 minutes or until bubbly. Serve.

8. HOT CHICKEN SALAD CASSEROLE

Our next low-calorie chicken casserole recipe is a hearty dish that’s packed with protein. Thus, this hot chicken salad casserole recipe can keep you full and satiated for a long time.

Compared to the original version, this hot chicken salad casserole uses lighter ingredients and incorporates a lot of different vegetables. So, there’s no need to feel guilty about indulging in this delicious chicken casserole recipe.

Ingredients:

  • 3 cups boneless and skinless chicken breasts, cubed
  • 1 cup celery, sliced
  • 1 cup yellow/red sweet pepper, chopped
  • 3/4 cup reduced-fat mozzarella cheese, shredded
  • 1/2 cup corn flakes, crushed
  • 1/4 cup almonds, sliced
  • 1/4 cup green onions, sliced
  • 1 (305g) can reduced-fat and reduced-sodium cream of chicken soup
  • 1 (170g) cup plain low-fat yoghurt
  • 1 tbsp lemon juice
  • 1/4 tsp ground black pepper
  • cooking spray

Directions:

  1. Preheat the oven to 200 degrees Celsius. Cover the surface of a baking dish with cooking spray.
  2. Place the chicken, celery, sweet pepper, cheese, green onions, chicken soup, yoghurt, lemon juice and black pepper in a large bowl. Mix to combine the ingredients. Transfer chicken mixture into the baking dish.
  3. Combine corn flakes and almonds in a small bowl. Sprinkle over the chicken mixture.
  4. Bake for 30 minutes or until chicken is cooked through. Let cool for 10 minutes. Serve.

9. CHICKEN NOODLE CASSEROLE

Chicken noodle casserole is a classic. However, the original version often comes with a lot of calories and fat — which is not ideal if you’re on a diet. Thankfully, there’s a guilt-free version of this delicious dish.

This low-calorie chicken casserole version also has a creamy base. It’s not as indulgent, though, as there are a lot of nutrient-dense ingredients added to the mix.

Ingredients:

  • 1 can cream of chicken soup
  • 2 cups boneless and skinless chicken breasts, cubed
  • 1 1/2 cups egg noodles, cooked al dente
  • 1 cup mushrooms, sliced
  • 1 cup frozen peas
  • 1 cup frozen broccoli
  • 3/4 cup breadcrumbs
  • 1/2 cup skim milk
  • 1/2 cup celery, chopped
  • cooking spray

Directions:

  1. Preheat the oven to 200 degrees Celsius. Cover the surface of a baking dish with cooking spray.
  2. Place the chicken in a small skillet and cover with enough water. Cook over medium-high heat.
  3. Combine chicken soup and milk in a small bowl. Place cooked egg noodles in a large bowl.
  4. Pour the chicken soup mixture into the bowl with noodles. Add chicken, mushrooms, peas, broccoli and celery to the bowl. Stir to evenly coat the ingredients.
  5. Transfer the chicken mixture into the baking dish. Sprinkle breadcrumbs on top.
  6. Bake for 25 minutes or until chicken is cooked through. Serve.

10. CHICKEN ENCHILADA CASSEROLE

This low-calorie chicken enchilada casserole is delicious and easy to prepare. It has healthy ingredients that can keep you satiated for a long period. Whatever you don’t finish won’t go to waste, though.

This low-calorie chicken casserole recipe can be frozen and enjoyed for the next couple of days. Thankfully, this dish isn’t packed with calories, so you can continue to indulge on this chicken enchilada casserole in the days to come.

Ingredients:

  • 2 boneless and skinless chicken breast fillets, shredded into small pieces
  • 2 cloves garlic, finely chopped
  • 1 egg
  • 1/2 red pepper, finely diced
  • 1/4 purple onion, finely diced
  • 453g enchilada sauce
  • 1 1/2 cups reduced-fat sharp cheddar cheese
  • 2/3 cup white whole wheat flour
  • 3/4 cup cornmeal
  • 1/4 cup cilantro (optional)
  • 1 cup black beans
  • 1/2 cup frozen corn
  • 3 tbsp olive oil
  • 2 tbsp coconut sugar
  • 3/4 tsp baking powder
  • 1/2 tsp salt

Directions:

  1. Preheat the oven to 177 degrees Celsius.
  2. Cook chicken breast in a cast-iron skillet. Add 1 tbsp olive oil, garlic, red pepper and onion. Cook for 2 minutes or until vegetables are crisp and tender.
  3. Add enchilada sauce, black beans and corn to the pan. Remove from heat.
  4. Place 2 tbsp olive oil, egg, white whole wheat flour, coconut sugar, baking powder and salt in a medium bowl. Whisk to combine the ingredients. Pour mixture into the pan. Sprinkle cheddar cheese on top.
  5. Bake for 25 to 30 minutes or until cheese is slightly golden and bubbly. Sprinkle cilantro on top if desired. Serve.

Low-calorie chicken casserole recipes are healthier alternatives to the traditional comfort food. They’re just as delicious. However, since they use healthier ingredients, these dishes won’t cause you to stray from your diet. These low-calorie chicken casserole recipes also incorporate different flavours and textures so your weight-loss meal plan won’t be bland or repetitive.

Moreover, when added to a healthy and balanced diet, these low-calorie chicken casserole recipes can even help you lose weight. So, now you know 10 healthy alternatives to chicken casserole, it’s time to put them to the test.

ANTHONY HILL, FOUNDER

Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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