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High Protein BBQ Chicken Casserole – Simple, Hearty, and Weeknight-Friendly

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • Chicken: 1.5 to 2 pounds cooked, shredded chicken breast (rotisserie or poached works great)
  • BBQ sauce: 1 cup, preferably a lower-sugar variety
  • Greek yogurt: 3/4 cup, plain, 2% or nonfat (adds creaminess and protein)
  • Cottage cheese (optional but great): 1/2 cup, blended or stirred smooth
  • Spices: 1 teaspoon smoked paprika, 1 teaspoon chili powder, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/4 teaspoon black pepper
  • Veggies: 1 red bell pepper (diced), 1 small red onion (sliced), 1.5 cups broccoli florets (small pieces), 1 cup corn kernels (fresh, frozen, or canned and drained)
  • Beans: 1 can (15 ounces) black beans, rinsed and drained
  • Egg whites: 1/2 cup (binds and boosts protein; whole eggs work too)
  • Cheese: 1 to 1.5 cups shredded part-skim mozzarella or reduced-fat cheddar
  • Olive oil: 1 tablespoon
  • Salt: 1/2 teaspoon, plus more to taste
  • Optional add-ins: 1 small jalapeño (diced), 1/4 cup chopped cilantro, 1 tablespoon apple cider vinegar (for tang), hot sauce to taste
  • To serve: Green onions, extra BBQ sauce drizzle, or a squeeze of lime

Method
 

  1. Preheat and prep: Heat the oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish. If your chicken isn’t cooked yet, poach, grill, or roast it, then shred.
  2. Sauté the veggies: Warm the olive oil in a large skillet over medium heat. Add onion and bell pepper with a pinch of salt. Cook 4–5 minutes until softened. Stir in broccoli and corn; cook 3–4 more minutes. Remove from heat.
  3. Mix the sauce base: In a large bowl, whisk BBQ sauce, Greek yogurt, cottage cheese (if using), egg whites, smoked paprika, chili powder, garlic powder, onion powder, and black pepper. Taste and adjust salt or add a splash of apple cider vinegar for brightness.
  4. Combine the filling: Add shredded chicken, black beans, and the sautéed veggies to the bowl. Fold gently until everything is coated.
  5. Assemble: Spread the mixture evenly in the baking dish. Top with shredded cheese.
  6. Bake: Place uncovered in the oven for 25–30 minutes, until the cheese is melted and bubbling and the center is hot.
  7. Rest and finish: Let the casserole rest 5–10 minutes so it sets. Garnish with chopped green onions and cilantro. Add a light BBQ drizzle or a squeeze of lime if you like.
  8. Serve: Slice into squares and serve with a simple side salad, roasted potatoes, or brown rice for extra carbs.