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Easy Southwestern Chicken Casserole


  • 1/2 small onion chopped 2 cups cooked chicken, shredded 1 1/2 cups cooked brown rice, 1 (15­ounces) can black beans, drained and rinsed, 1 (10­ounces) can diced tomato and green chili blend, drained 3/4 cup unsweetened almond milk 2 eggs, beaten 1 cup reduced­ fat shredded Mexican cheese blend 1 teaspoon cumin 1/2 tablespoon chili powder 1/2 teaspoon garlic salt Salt and pepper to taste
  • Optional garnishes:
  • Chopped fresh cilantro Diced avocado Salsa


  • Preheat oven to 350°F, and coat casserole dish with nonstick cooking spray.
  • In a large bowl, combine all ingredients.
  • Pour mixture into a casserole dish, and bake for about 25 minutes or until center is firm.
  • Let cool 5–10 minutes, and serve with desired garnishes.


Nutrition Information Serves: 4 | Serving Size: 1 1/2 cups Per serving: Calories: 426; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 173mg; Sodium: 548mg; Carbohydrate: 37g; Dietary Fiber: 9g; Sugar: 2g; Protein: 40g Nutrition Bonus: Potassium: 393mg; Iron: 21%; Vitamin A: 20%; Vitamin C: 1%; Calcium: 39%