Chicken Bell Pepper Casserole Recipe
Description:
This Chicken Bell Pepper Casserole is a hearty, colorful, and nutritious one-dish meal. It features tender chunks of chicken, vibrant bell peppers, and a savory, cheesy sauce that binds everything together. It’s perfect for a family dinner or meal prep for the week. This casserole is low-carb, high-protein, and can be made ahead of time.
Ingredients:
(Serves 6)
2 tablespoons olive oil
1.5 pounds (700g) boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 green bell pepper, sliced
1 medium onion, chopped
2 cloves garlic, minced
1 cup cooked rice or quinoa (optional for added carbs)
1 teaspoon dried oregano
1 teaspoon paprika
1/2 teaspoon black pepper
1 teaspoon salt (adjust to taste)
1 cup shredded mozzarella cheese
1/2 cup grated Parmesan cheese
1/2 cup low-sodium chicken broth
1/2 cup sour cream or Greek yogurt
Fresh parsley for garnish (optional)
Instructions:
Preheat oven to 375°F (190°C).
Sauté the chicken: In a large skillet, heat olive oil over medium heat. Add the chicken, season with salt, pepper, paprika, and oregano, and cook until lightly browned (5-6 minutes). Remove and set aside.
Cook vegetables: In the same skillet, add a little more oil if needed. Sauté onions for 2 minutes, then add bell peppers and garlic. Cook until peppers are slightly softened (4-5 minutes).
Combine: Add chicken back to the skillet. Stir in chicken broth and sour cream. Cook for 2 more minutes to combine.
Assemble the casserole: In a greased 9×13-inch baking dish, optionally layer cooked rice or quinoa at the bottom. Then pour the chicken-pepper mixture over it.
Top with cheese: Sprinkle mozzarella and Parmesan on top.
Bake for 20-25 minutes or until cheese is bubbly and golden.
Garnish with chopped parsley before serving.
Total Time:
Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes
Nutrition (Per Serving, without rice):
Nutrient Amount
Calories ~320 kcal
Protein ~32 g
Carbohydrates ~8 g
Fiber ~2 g
Sugars ~4 g
Fat ~18 g
Saturated Fat ~6 g
Cholesterol ~90 mg
Sodium ~500 mg
Values are approximate and may vary based on ingredient brands.
Q&A Section
Q1: Can I make this casserole ahead of time?
A: Yes. Assemble the casserole up to 2 days ahead, cover, and refrigerate. Bake when ready to serve, adding 5–10 minutes to the baking time if cold.
Q2: Can I use other vegetables?
A: Definitely. Mushrooms, zucchini, spinach, or broccoli all work well.
Q3: Is it freezer-friendly?
A: Yes. Assemble, cover tightly, and freeze for up to 2 months. Thaw overnight and bake as instructed.
Q4: How do I make it spicier?
A: Add chili flakes, cayenne pepper, or diced jalapeños during cooking.
Q5: What can I use instead of sour cream?
A: Greek yogurt is a great substitute with added pro
tein and less fat.