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Chicken & Broccoli Casserole Meal Prep in Jars

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 466
Protein 56g
Fat 12g
Carbs 35g
Total Time 25min

Ditch the cream of chicken soup, butter and mayonnaise and try this heart healthier version of a family classic. Good for your muscles and easy on the tastebuds.

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Chicken & Broccoli Casserole Meal Prep in Jars

Ingredients

Ingredients for up to 4 servings:

  • 15oz cooked chicken breast
  • 1 1/2 cup 2% Greek yogurt
  • 1 cup chicken broth (add more if you find it too dry but be careful not to make it “soupy”)
  • 1 cup reduced fat mozzarella
  • 2 cups cooked quinoa & brown rice mix
  • 2 cups raw broccoli chopped
  • 1/4 cup red onion
  • ~1/2 cup crushed amaranth flakes or wheat breadcrumbs or panko crumbs
  • 1 tbsp Italian seasoning
  • Sea salt & pepper to taste
Steps
  1. Set oven to 375F.
  2. Cook chicken breast in a nonstick skillet with no seasoning. Tear into pieces and set aside.
  3. In a bowl, mix chicken, broccoli, brown rice, red onions, Greek yogurt, chicken broth, mozzarella and Italian seasoning
  4. Evenly divide among the jars or a large casserole dish.
  5. Top with wheat breadcrumbs or amaranth flakes. Bake for 25 minutes at 375F.

 

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Approximate macros for 1 of 4 servings (only 3 jars are shown):

 

Available in the FitMenCook app

Open this recipe in the FitMenCook app to add the ingredients to your shopping list, scale the recipe and track your calories. Enjoy!

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Calories
466
Protein
56g
Fat
12g
Carbs
35g
Sodium
-
Fiber
3g
Sugar
16g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.