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5 Low Calorie Chicken Casserole Recipes

5 Low Calorie Chicken Casserole Recipes https://sportssamurai.com

You’re looking for low calorie chicken casserole recipes. You love chicken casserole and you’re trying to lose weight. We understand. We love chicken casserole at Sports Samurai too. In this article, we’re going to give you our 5 best low calorie chicken casserole recipes. They’ll make weight loss feel like a treat, trust us.

5 Low Calorie Chicken Casserole Recipes https://sportssamurai.com

Before we get started, let’s talk about chicken casseroles and the number of calories they contain.

How many calories are in a homemade chicken casserole?

It’s a good question. It depends on two things. Firstly, the way you prepare it, and secondly, the amount you eat.

One serving of a homemade chicken casserole can vary between 200 and 500 calories. However, due to the delicious taste, it’s very easy to eat more than one serving! If weight loss is your goal, it’s important to be careful that you don’t eat as much as you like. You need to limit your portions.

We like to pack our chicken casseroles with vegetables because they’re low in calories and fill you up. You’ll see below…

Our 5 Low Calorie Chicken Casserole Recipes:

Mexican Chicken Casserole

5 Low Calorie Chicken Casserole Recipes https://sportssamurai.com

Calories: 300 per serving / Preparation Time: 1 hour 5 minutes

First up is for all Mexcian food lovers! This low calorie chicken casserole is to die for, literally. It’s filled with vegetables too and is one of our Sports Samurai favourites.

What ingredients do you need?

  • 250g brown rice
  • 300g frozen sweetcorn
  • 1 can black beans, drained
  • 2 cups cubed cooked chicken breast
  • 2 cans enchilada sauce
  • 1 cup chopped red bell pepper
  • 1/4 cup chopped green onions
  • 1/4 cup chopped fresh cilantro
  • 1 tsp chilli powder
  • 1/2 tsp ground cumin
  • 1/2 tsp garlic powder
  • 2 cups low fat cheese
  • 1 cup shredded lettuce
  • 1 tomato, chopped

How do you make it?

  • Heat oven to 200 degrees Celcius
  • Spray baking dish with cooking spray
  • Cook rice and sweetcorn as per instructions
  • In the baking dish, carefully stir the rice, sweetcorn, beans, chicken, enchilada sauce, bell pepper, half of the green onions, the cilantro, chilli powder, cumin, garlic powder and half of the cheese until well blended
  • Bake uncovered for 30 to 35 minutes or until bubbly and heated throughout
  • Sprinkle with remaining cheese; bake 3 minutes longer or until cheese is melted
  • Top with shredded lettuce, tomato and remaining green onions

Broccoli Chicken Casserole

Calories: 350 per serving / Preparation Time: 1 hour

The benefits of broccoli, as we mentioned here, are endless. And this low calorie chicken casserole is packed with it. It’s also high in protein and contains only 350 calories per serving.

What ingredients do you need?

  • 250g wholewheat pasta, uncooked
  • 1 large head of broccoli, cut into bite-sized florets
  • 2 tbsp olive oil
  • 1 small white onion, thinly sliced
  • 200g mushrooms, thinly sliced
  • 4 cloves garlic, minced
  • 1 cup chicken or vegetable stock
  • 3 tbsp flour
  • 1 1/2 cups milk
  • 1 tsp dijon mustard
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 200g shredded cheddar cheese, divided
  • 2 cups diced (or shredded) cooked chicken

How do you make it?

  • Heat oven to 200 degrees Celcius
  • Cook pasta in a large pot of boiling water until it is cooked
  • About 1 minute before the pasta is done, add the broccoli to the boiling pasta water and stir until combined
  • Drain both the pasta and broccoli, and set aside
  • Heat the olive oil in a large pan over medium to high heat
  • Add the onion and sauté for 3 minutes, stirring occasionally
  • Add the mushrooms and garlic and sauté for 5 more minutes, stirring occasionally, or until the mushrooms are cooked through
  • Sprinkle the flour evenly over the onion mixture and stir until combined
  • Cook for 1 minute, stirring occasionally
  • Add in the stock, and stir everything together until most of the clumps are gone
  • Add in the milk, dijon, salt and pepper and stir until combined
  • Continue cooking the sauce until it reaches a simmer
  • Remove from heat and stir in half of the shredded cheese
  • Taste and season with additional salt and pepper, if needed
  • In a large baking dish, combine the cooked pasta, broccoli, mushroom sauce and chicken
  • Toss until combined
  • Smooth the casserole out into an even layer
  • Bake uncovered for 15 minutes
  • Then remove the dish from the oven, sprinkle the remaining cheddar cheese evenly on top and bake for 10 more minutes or until the cheese is melted
  • Serve warm, garnished with extra black pepper and/or fresh herbs if desired

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Slow Cooker Chicken Casserole

Calories: 382 per serving / Preparation Time: 8 hours

Our slow cooker chicken casserole is next. We love using a slow cooker at Sports Samurai – you just put everything in and voila – 8 hours later and it’s ready to eat!

What ingredients do you need?

  • Butter
  • 1/2 tbsp rapeseed or olive oil
  • 1 large onion, finely chopped
  • 1 1/2 tbsp flour
  • 650g boneless, skinless chicken thigh fillets
  • 3 garlic cloves, crushed
  • 400g baby new potatoes
  • 2 sticks celery, diced
  • 2 carrots, diced
  • 250g mushrooms, quartered
  • 15g dried porcini mushroom, soaked in boiling water
  • 500ml stock made with 2 very low salt chicken stock cubes
  • 2 tsp dijon mustard, plus extra to serve
  • 2 bay leaves

How do you make it?

  • Heat a knob of butter and 1/2 tbsp rapeseed or olive oil in a large frying pan
  • Cook onion for 8-10 minutes until softened and starting to brown
  • Put the flour and a little salt and pepper in a bowl and toss 650g boneless, skinless chicken thigh fillets in it
  • Add crushed garlic cloves and the chicken to the pan and cook for 4-5 mins more until the chicken is starting to brown
  • Transfer to your slow cooker, with halved baby new potatoes, diced celery sticks, diced carrots, mushrooms, porcini mushrooms, chicken stock, dijon mustard and bay leaves
  • Give it a good stir
  • Cook on low heat for 7 hours or high heat for 4 hours
  • Remove the bay leaves and serve with a little dijon mustard on the side

Chicken and Olive Casserole

Calories: 373 per serving / Preparation Time: 40 minutes

The benefits of olives are endless. And that’s why we’re a huge fan of this chicken casserole recipe.

What ingredients do you need?

  • 2 tbsp olive oil
  • 1 large onion, finely chopped
  • 2 garlic cloves, finely sliced
  • 8 large boneless, skinless chicken thighs
  • 1 large rosemary sprig, leaves picked and finely chopped
  • 2 tbsp sundried tomato paste
  • 2 cans chopped tomatoes
  • 1 tbsp clear honey
  • 100g pitted green and black olive with herbs
  • 2 tbsp caper
  • Small bunch flat-leaf parsley, roughly chopped
  • Rice, to serve

How do you make it?

  • Heat the oil in a large saucepan or flameproof casserole dish on a medium heat
  • Add the onion and cook for a few minutes
  • Add the garlic and cook for 1 min more
  • Remove the onion and garlic from the pan and set aside on a plate
  • Turn up the heat, add the chicken and cook for a few mins each side until golden
  • Return the onion and garlic to the pan with the remaining ingredients
  • Cover and cook for 20 mins until the chicken is cooked through, juicy and tender, and the sauce is rich and thickened
  • Serve with rice

Chicken and Mushroom Casserole

Calories: 300 per serving / Preparation Time: 35 minutes

Our final chicken casserole recipe is packed with mushrooms. If you love eating them, this one is for you!

What ingredients do you need?

  • 300g closed cup or chestnut mushrooms, roughly chopped
  • 10g porcini mushrooms
  • 600g chicken breast skinless, sliced into 3-4 long strips each
  • 1 onion
  • 20g cornflour
  • 80g fromage frais
  • 2 tbsp olive oil
  • 120ml water
  • 1 tsp fine sea salt
  • 1 tsp black pepper

How do you make it?

  • Place the porcini mushrooms in a bowl, add a bit of water and rub with your fingers
  • Rinse and place in a saucepan
  • Add 1/2 cup water and soak for 5 minutes
  • Cover the saucepan, bring to the boil, then lower the heat and simmer for 10 minutes
  • Set aside, without draining the water
  • Preheat the oven to 200 degrees Celcius
  • In a large pan heat up 2 tablespoons of the oil and fry the onion gently until softened and golden
  • Add the chopped regular mushrooms, increase the heat and cook for 5 minutes until they release water, stirring often
  • Combine the fromage frais with the cornflour
  • Add into the pan and stir until well combined
  • Add the porcini mixture (including the water they cooked in), season, stir and cook for a minute until the sauce has thickened
  • Place the chicken strips in the baking dish in a single layer, spoon over the mushroom sauce (ensuring all the meat has been covered), drizzle with a little oil and bake for about 20 minutes
  • Remove from the oven, stir and serve

How do you add flavour to chicken casserole?

To add flavour to any chicken casserole dish, consider using the following spices:

  1. Salt
  2. Black pepper
  3. Tandoori spice
  4. Chilli flakes
  5. Mixed herbs
  6. Bay leaves
  7. Garlic powder
  8. Onion powder
  9. Paprika
  10. Cumin

All of the above spices are also zero calories – great for weight loss!

Before we conclude, here are our 5 low calorie chicken casserole ideas:

  1. Mexican Chicken Casserole
  2. Broccoli Chicken Casserole
  3. Slow Cooker Chicken Casserole
  4. Chicken and Olive Casserole
  5. Chicken and Mushroom Casserole

Conclusion

In this article, Sports Samurai has given you our 5 best low calorie chicken casserole recipes. As we said, we’re a huge fan of healthy chicken casseroles, and so we thought we’d share our best with you. We hope you like them!

Pro Tip: Keep experimenting with different recipes, or putting your own unique twist on healthy chicken casseroles. You’ll soon find a variety that you and the family can enjoy!

Do you have any low calorie chicken casserole recipes you’d like to share with us? If you do, please let us know in the comments section below. We’d love to hear from you!


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