top of page
  • Writer's pictureTara

Chicken & Veggie Casserole


This easy-to-make casserole is packed with the protein and veggies needed to fuel your fitness results. Feel free to modify the veggies used in this recipe. Add in whatever veggies you have on hand and enjoy for breakfast, lunch or dinner!


What you need Serves 6

1 cup broccoli, diced 1 cup mushrooms, chopped 1 yellow squash, sliced 1 zucchini, sliced 10 oz ground chicken breast or turkey 4 cups liquid egg whites 1 teaspoon onion powder, divided 1 teaspoon garlic powder, divided Sea salt and fresh pepper


Instructions

1. Preheat the oven to 350 degrees F. Lightly grease a 9x13 casserole pan with olive oil.


2. Place a large skillet over medium-high heat and coat with olive oil spray. Add the broccoli and mushrooms and cook for 3 minutes. Add the squash and zucchini and sprinkle with sea salt, black pepper and ½ teaspoon of both the onion and garlic powder. Once tender, transfer the veggies from the skillet into the prepared casserole pan.


3. Return the skillet to medium-high heat and coat with olive oil spray. Add the ground chicken or turkey and sprinkle with sea salt, black pepper and the remaining ½ teaspoon of both the onion and garlic powder. Cook, stirring often, until no pink remains. Add to the prepared casserole pan.


4. Pour the egg whites over the veggies and meat in the casserole. Bake in the preheated oven for 40-50 minutes, until the edges have set and the top has browned. Feel free to garnish with a sprinkle of cheese, diced tomato and fresh parsley. Cut and serve. Enjoy!


Nutrition 154 calories, 1g fat, 300mg sodium, 3g carbohydrate, 1g fiber, and 31g protein

19,728 views

Recent Posts

See All

2 Comments


Guest
Aug 04, 2022

Can I use 2 whole eggs instead of egg whites and how many

Like
Leanne Knebel
Aug 18, 2022
Replying to

it says 4 cups of liquid egg whites so I would use a mixture of whole eggs and beaten with some cream or milk to make up the 4 cups. im sure the reason for the egg whites is to make it more healthy. You could separate some whole eggs and use the whites and save the yolks for lemon curd? that’s what I will do.

Like
bottom of page