High-Protein Gluten-Free Chicken & Black Bean Casserole
Why you’ll love this recipe: This easy chicken casserole recipe is packed with lean protein and fiber-rich black beans, making it a naturally gluten-free dinner that’s perfect for meal prep. One dish feeds the whole family with minimal cleanup — ideal for busy weeknights when you need a healthy, high-protein dinner without the hassle.
Ingredients
– 3 cups cooked shredded chicken (rotisserie chicken works great for a quick weeknight shortcut)
– 2 cans (15 oz each) black beans, drained and rinsed
– 1 cup salsa (mild, medium, or hot — your choice)
– 8-10 corn tortillas, torn into pieces (keeps this dish naturally gluten-free)
– 2 cups shredded Mexican cheese blend or cheddar-Monterey Jack mix
– 1/2 cup sour cream or Greek yogurt (Greek yogurt boosts the protein content)
– 1 tsp cumin
– 1 tsp chili powder
– Salt and pepper to taste
– Toppings: diced avocado, sliced green onions, extra salsa, fresh cilantro
Instructions
1. Preheat oven to 375°F (190°C). Lightly grease a 9×13 baking dish.
2. In a large bowl, mix shredded chicken, black beans, salsa, sour cream, cumin, and chili powder.
3. Layer torn corn tortillas on the bottom of the dish, then top with half the chicken mixture and a layer of cheese. Repeat layers.
4. Top with remaining cheese and bake uncovered for 25-30 minutes, until bubbly and golden.
5. Let rest 5 minutes, then top generously with diced avocado, green onions, and extra salsa before serving.
Pro Tips for the Best Results
– Meal prep friendly: Portion into airtight containers for up to 4 days of ready-to-go high-protein lunches.
– Boost the protein further: Stir in a scoop of cottage cheese or extra black beans for an even higher protein count per serving.
– Freezer-friendly:Assemble ahead, freeze unbaked, and bake straight from frozen (add 15-20 minutes to cook time).
– Customize the heat: Use hot salsa or add diced jalapeños for a spicier kick.
– Keep it gluten-free: Double-check your salsa and seasoning blends, as some brands add gluten-containing fillers.
