High-Protein Honey-Mustard Chicken & Broccoli Casserole is a flavorful dish. Make this dish with Greek yogurt, chicken, milk, Dijon mustard, olive oil, Cheddar cheese shreds, honey, garlic, seasonings, and Parmesan cheese. This dish is not safe for dairy-intolerant individuals as it contains cheese; utilize vegan cheese and almond milk as a substitute for this purpose. This dish prepares in 45 minutes so it’s perfect to prepare on busy days. High-Protein Honey-Mustard Chicken & Broccoli Casserole stores nicely, perfect for meal prep. Serve this casserole with brown rice or green salad.
STATS:
- Calories: 380 kcal
- Prep Time: 15 minutes
- Cook time: 30 minutes
- Serving: 4
- Total time: 45 minutes
- Cuisine: American
- Serving size: 1 bowl
- Course: Main Course
- Diet: High-Protein
EQUIPMENT:
- Baking dish
- Mixing bowls
- Whisk
- Knife
- Saucepan
- Oven
- Cutting board
INGREDIENTS:
- 2 cups cooked chicken breast
- 3 cups broccoli florets
- One cup Greek yogurt
- Two tbsp. honey
- Two tbsp. Dijon mustard
- ½ cup low-fat milk
- ½ cup cheddar cheese shreds
- One tbsp. olive oil
- Two garlic pieces
- ¼ cup Parmesan cheese shreds
- Salt and pepper
- ½ tsp. paprika
INGREDIENT NOTES:
CHICKEN:
- Use the cooked chicken to prepare this casserole. It is enriched with protein, so it is ideal for this casserole dish. Use the rotisserie chicken instead to save time for convenience.
BROCCOLI FLORETS:
- It is best to use the fresh broccoli florets in the casserole. It will add vitamins, fiber, and a crunchy taste.
GREEK YOGURT:
- It is used to make the sauce creamy. It will provide the protein and be used as a heavy cream alternative.
HONEY:
- It will provide a natural sweet taste and also balance the tangy mustard taste. Add the preferred quantity of the honey.
DIJON MUSTARD:
- It will provide a tangy and sharp taste, which will enhance the flavor of the dish. Use the whole-grain mustard to provide the texture in the casserole.
MILK:
- Use the milk to make the rich texture of the sauce so it coats well. Use the low-fat or skim milk to keep the calories low. Utilize the vegan milk if required.
CHEDDAR CHEESE:
- It will add a rich and melty texture to the casserole. It is best to use the sharp cheddar cheese to provide the strong flavor, though utilize the mild cheddar to provide a light taste.
PARMESAN CHEESE:
- It will provide the nutty & savory flavor to form the crispy crust. Fresh cheese grates are the best for good outcomes.
OLIVE OIL:
- Use the olive oil to saute the garlic, and it will make the sauce flavorful. Use the avocado oil as an alternative.
GARLIC:
- It will add the taste and aroma to the casserole. It is best to use fresh minced garlic for the strong aroma.
SEASONINGS:
- Use the salt, paprika, and pepper to add a light smoky flavor and spice and to balance the flavor.
INSTRUCTIONS:
- Pre-heat the oven to 190° C, and then grease the tray lightly with the oil.
- Then blanch the broccoli florets for 2 to 3 minutes, and then drain them.
- Take a vessel and add the mustard, Greek yogurt, black pepper, milk, paprika, honey, salt, and honey.
- Include the broccoli and chicken shreds in the sauce and mix them well.
- Then add the mixture to the tray and top it with the Parmesan and cheddar cheese shreds.
- Bake this casserole for 25-30 minutes till it gets brown & golden.
- Rest this casserole for 5 minutes, then slice it and serve it warm.
SERVING SUGGESTIONS:
GRAINS:
- Brown rice
- Quinoa
- Whole wheat pasta
- Couscous
LOW-CARB:
- Cauliflower rice
- Zucchini noodles
- Spaghetti squash
SALADS:
- Mixed green salad
- Caesar salad
- Cucumber yogurt salad
VEGETABLE SIDES:
- Roasted carrots
- Garlic green beans
- Sautéed spinach
BREADS:
- Whole-grain bread
- Dinner rolls
- Garlic bread
TIPS:
- Use the pre-cooked or rotisserie chicken for convenience.
- Avoid cooking the broccoli too much, or it will get soggy.
- Include the chili flakes to add spiciness to the dish.
- Leave the casserole for some time to provide a good texture.
STORAGE INFORMATION:
FRIDGE:
- Include the chicken to the tight vessel & stock for four days.
FREEZER:
- Make the portions and add them to the box, and freeze for 2 months.
FAQs:
Is it possible to make the dairy-free casserole?
- Use the vegan yogurt or cheese to prepare the dairy-free casserole.
Will I utilize any other variety of the vegetables?
- Use the carrots, spinach, or cauliflower along with it to prepare the healthy casserole.
Is this casserole good for meal prep?
- Yes, this casserole stores and re-warms nicely without changing the taste and texture, so it is good for meal prep.
NUTRITIONAL INFORMATION:
Total carbs: 18 g
Net carbs: 14 g
Fiber: 4 g
Calories: 380 kcal
Fat: 16 g
Serving size: 1
Protein: 38 g
Sodium: 420 mg
Serving: 4
Potassium: 520 mg
Calcium: 220 mg
Iron: 2.1 mg
Vitamin A: 0.6 mg
