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September 6, 2017

Southwest Chicken Casserole

Written by: Erin Burke, MS, RDN, LDN

As the weather cools down, whip up this one-pan southwest chicken casserole! Non-fat Greek yogurt adds a creamy texture without the extra saturated fat in sour cream. The beans and brown rice add a punch of soluble fiber that can help manage cholesterol levels and keep you full for longer. Try garnishing with some diced avocado for a super satisfying meal! 

Short on prep time in the evening? This can also be made in a crock pot! Toss all ingredients in and cook on low for 8 hours. 

Only have uncooked rice? Add 1 cup uncooked rice and 2 cups low-sodium chicken broth to the pan before cooking. 

Serving size: about 1 cup

Yield: 8 servings


2 large chicken breasts (uncooked), cut into pieces

2 cups cooked brown rice

1/2 cup diced onion

2-3 cloves garlic, chopped

1 cup corn (fresh, frozen, or canned that has been drained and rinsed)

1 15-ounce can of black beans, drained and rinsed

1 16-ounce jar of salsa (Sodium content based on regular salsa. Using a reduced-sodium or homemade version will decrease sodium content).

1/2 cup non-fat Greek yogurt

1/2 teaspoon paprika

1 teaspoon chili powder

2 teaspoon cumin

1/2 cup reduced-fat cheddar cheese

Green onion, sliced, for garnish

Avocado, diced, for garnish


  1. Preheat oven to 350 degrees.
  2. Spray a 9×13″ baking dish with non-stick spray and place chicken in bottom of pan.
  3. Combine remaining ingredients, except the cheese, in a large mixing bowl and stir to combine.
  4. Top chicken with rice mixture and cover with foil.
  5. Bake in pre-heated oven for 1 hours.
  6. Remove foil and top with 1/2 cup shredded cheese. Return to oven for additional 10 minutes, or until cheese browns and bubbles.
  7. Serve with sliced green onions and/or avocado!

Nutrition Information Per Serving:

Calories: 245 cal, Fat: 4g, Sat Fat: 2g, Carbohydrates: 29g, Fiber: 5g, Sodium: 341mg, Protein: 23g  

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