This high protein chicken taco casserole has everything I want in a weeknight dinner: seasoned chicken, rice, plenty of vegetables, and a golden layer of melted cheese. I use a mix of jasmine rice and cauliflower rice, plus cottage cheese for a creamy filling with extra protein. Each serving packs 38 grams of protein, and you get your chicken, veggies, and rice in one dish.
Why You'll Love This High Protein Chicken Taco Casserole
- 38 grams of protein per serving. Chicken breast, cottage cheese, and shredded cheese make this a filling dinner without needing extra protein on the side.
- Plenty of vegetables in every scoop. Zucchini, poblano peppers, onion, and cauliflower rice bake right into the cheesy filling.
- Real rice, too. A combination of jasmine rice and cauliflower rice gives you that familiar rice texture while using less regular rice.
- A good use for leftover chicken. Start with cooked chicken breast or rotisserie chicken to save yourself a step.
- Lunch for tomorrow. This recipe makes six servings, so you can portion out leftovers for an easy meal the next day.
What It's Like
This is a cheesy chicken and rice casserole with plenty of taco flavor and a golden, bubbly cheese topping. The jasmine rice gives it that familiar texture, while the cauliflower rice practically disappears into the filling. I didn't notice the cauliflower at all, and neither did my husband.
The cottage cheese adds creaminess, and the zucchini, poblano peppers, and tomatoes mix right in with the chicken and rice. It's a hearty dinner that fits plenty of vegetables into each scoop.
Ingredients You'll Need
- 3 cups cooked, diced chicken breast: Use leftover chicken or rotisserie chicken for a shortcut.
- 2 cups cooked jasmine rice: Measure the rice after cooking.
- 10 ounces cauliflower rice: It mixes in with the regular rice and practically disappears into the casserole.
- 2 medium zucchini: Cut into small, bite-sized pieces.
- 2 poblano peppers: Remove the stems and seeds, then chop.
- 1 cup diced onion: Yellow or white onion works well.
- 4 cloves garlic, minced: Fresh garlic adds extra flavor alongside the taco seasoning.
- 1 packet taco seasoning: Use your favorite brand and choose mild if you prefer less heat.
- 1 can Rotel diced tomatoes and green chilies, undrained.
- 1 cup reduced-fat cottage cheese: Blend it smooth for a creamy addition with added protein.
- 2 cups shredded reduced-fat Mexican-blend cheese: Half goes into the filling, and the rest creates that golden, cheesy topping.
How to Make Chicken Taco Casserole
Step 1
Cook the vegetables. Sauté the onion and cauliflower rice in a large pot until softened and the excess moisture has cooked off. Add the zucchini and poblano peppers, cooking until tender, then stir in the minced garlic.
Step 2
Mix the filling. Stir in the taco seasoning, undrained Rotel, and cooked jasmine rice. Add the chicken, blended cottage cheese, and half of the shredded cheese. Mix until combined. Taste for seasoning.
Step 3
Assemble the casserole. Spread the mixture into a greased 9×13-inch baking dish and sprinkle the remaining cheese evenly over the top.
Step 4
Bake and serve. Bake at 375°F for 20-25 minutes, until hot throughout and the cheese is melted and bubbling. Let rest for a few minutes before scooping and serving.
Tips for the Best Results
- Cook off excess vegetable moisture. Let the cauliflower rice and zucchini release their water as they cook, and avoid covering the pot. This helps keep the casserole from turning watery.
- Use cooked rice. The jasmine rice should already be cooked before you mix it into the filling. Uncooked rice won't have enough liquid to soften in the oven.
- Blend the cottage cheese. A quick blend makes it smooth so it mixes evenly into the filling without noticeable curds. I like to use an immersion blender for this.
- Keep the chicken bite-sized. Smaller pieces are easier to mix throughout the casserole, so you get chicken in every scoop.
- Taste before baking. Taco seasoning, Rotel, and cheese all add salt, so taste the combined filling before adding more.
- Let it rest briefly. Give the casserole about 5 minutes out of the oven before serving to help the filling settle and make scooping easier.
Variations and Substitutions
- Make it kid-friendly. Use mild taco seasoning and mild Rotel, or plain diced tomatoes for less heat. Swap the poblanos for bell peppers, chop the vegetables small, and blend the cottage cheese smooth. Serve with tortilla chips for scooping if your kids enjoy a little crunch.
- Lower the carbs. Replace some or all of the jasmine rice with additional cauliflower rice. Cook off the excess moisture before mixing it into the filling. Using all cauliflower rice will give the casserole a softer texture.
- Switch the protein. Use cooked, shredded chicken instead of diced, or try cooked ground turkey or ground beef. Drain any excess grease before adding it.
- Use a different cheese. Shredded cheddar, Monterey Jack, or a combination works well. Pepper Jack adds a little extra heat. Regular cheese can replace the reduced-fat cheese in the same amount.
- Change the rice. Any cooked long-grain white rice works in place of jasmine rice. Cooked brown rice is another option if you prefer a firmer, chewier texture.
- Add more heat. Stir in diced jalapeño with the vegetables, use hot Rotel, or add hot sauce to individual servings.
- Substitutions will change the nutrition per serving.
How I Make My Plate
I keep this one simple because the chicken, rice, and vegetables are already in the casserole. One serving gives me 38 grams of protein, so I don't feel the need to make another dish to go with it. A little salsa or a spoonful of plain Greek yogurt on top is an easy way to finish it off. If you want something fresh on the side, a simple green salad or avocado works well.
How to Store and Reheat
- Refrigerator: Store leftovers in an airtight container for 3-4 days. Refrigerate within 2 hours of cooking.
- Freezer: Divide into individual portions and freeze in airtight containers for up to 3 months for the best quality. Thaw overnight in the refrigerator. The zucchini may be a little softer after freezing.
- Microwave: Cover an individual portion loosely and heat in 1-minute intervals until hot throughout.
- Oven: Place in an oven-safe dish, cover with foil, and reheat at 350°F until the center reaches 165°F. Individual portions will heat faster than a full casserole.
Frequently Asked Questions
I didn't notice it, and neither did my husband! It mixes right in with the jasmine rice, chicken, and cheesy taco filling. Cooking off the excess moisture first helps it blend into the dish.
No, but blending it gives the filling a smoother consistency. If you don't mind small curds, you can stir it in straight from the container.
Yes! Remove the skin and bones, then measure out 3 cups of chopped or shredded chicken. It's an easy shortcut for this recipe.
As written, each serving has approximately 29 grams of total carbs and 4 grams of fiber, or 25 grams of net carbs. It includes regular rice, so it isn't a keto recipe. To lower the carbs, replace some or all of the jasmine rice with additional cauliflower rice.
It has a little heat from the poblano peppers, Rotel, and taco seasoning. For a milder version, use bell peppers, mild taco seasoning, and mild Rotel or plain diced tomatoes.
No. Add the tomatoes and their juices to the filling. Cook off the excess moisture from the vegetables before adding the Rotel so the casserole doesn't become watery.
Recipe Card
High Protein Chicken Taco Casserole
Ingredients
- 1 cup diced onion
- 10 ounces cauliflower rice
- 2 medium zucchini diced
- 2 poblano peppers seeded and diced
- 4 cloves garlic minced
- 1 packet taco seasoning
- 1 10-ounce can Rotel diced tomatoes and green chilies, undrained
- 2 cups cooked jasmine rice
- 3 cups cooked diced chicken breast
- 1 cup reduced-fat cottage cheese blended smooth
- 2 cups shredded reduced-fat Mexican-blend cheese divided
Method
- Preheat the oven to 375°F. Lightly grease a 9×13-inch baking dish.
- Heat a large pot or deep skillet over medium heat and lightly coat with cooking spray. Add the onion and cauliflower rice. Cook, stirring occasionally, until the onion softens and the excess moisture evaporates.
- Add the zucchini and poblano peppers. Cook until tender, stirring occasionally. Stir in the minced garlic and cook for 1 minute.
- Stir in the taco seasoning, undrained Rotel, and cooked jasmine rice until evenly combined.
- Remove from the heat. Add the cooked chicken, blended cottage cheese, and 1 cup of the shredded cheese. Stir until everything is well combined.
- Transfer the mixture to the prepared baking dish and spread into an even layer. Sprinkle the remaining 1 cup of shredded cheese over the top.
- Bake uncovered for 20-25 minutes, until the cheese is melted and bubbling and the center is hot throughout.
- Let rest for 5 minutes before dividing into 6 servings.
Notes
- Chicken and rice: Measure both after cooking. Leftover chicken or rotisserie chicken works well.
- Avoid a watery casserole: Cook off excess moisture from the cauliflower rice and zucchini before adding the remaining ingredients. Leave the Rotel undrained.
- Cottage cheese: Blend until smooth for a creamy filling without noticeable curds.
- Milder version: Use mild taco seasoning and mild Rotel, or substitute plain diced tomatoes. Replace the poblano peppers with bell peppers.
- Lower-carb option: Replace some or all of the jasmine rice with additional cauliflower rice, cooking off its moisture first. This will change the texture and nutrition.
- Storage: Refrigerate in an airtight container for 3-4 days or freeze individual portions for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Nutrition: Estimates will vary with your brands and substitutions. Include your taco seasoning and garlic in the nutrition calculation.
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