
Chicken Bacon Ranch Casserole
Chicken Bacon Ranch Casserole delivers 46g protein and 517 calories per serving—a balanced main course for both surplus and maintenance phases. Quick-prep stovetop recipe scales to 6 servings, streamlining your weekly cooking. The protein-to-calorie ratio supports lean gains while keeping prep time under control.
Ingredients
- •Low Sodium Chicken Broth(397g)
- •Brown Rice(480g)
- •Broccoli(454g)
- •Bacon, Pork
- •Chicken Breast, Boneless Skinless(567g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •3/4 teaspoon kosher salt (divided)
- •Garlic powder(5g)
- •Onion powder(5g)
- •1 teaspoon dried dill weed (divided)
- •1/2 teaspoon ground black pepper (divided)
- •Cayenne Pepper, Ground(1g)
- •Flour, All-Purpose, White(30g)
- •2% Milk(480g)
- •Greek Yogurt (Nonfat)(160g)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •Mozzarella Cheese(180g)
Part-skim mozzarella. Pre-shredded bags are convenient for meal prep.
- •Cheddar Cheese(180g)
Instructions
- 1Place a rack in the center of the oven and preheat to 375 degrees F. Lightly grease a deep 9x13-inch baking dish or a 3-quart casserole dish.
- 2Bring the chicken broth to a boil in a large pot, then add the rice. Return to a boil, add the broccoli to the top of the rice (no need to stir it together), then cover, reduce the heat to low, and let cook for 5 minutes. Remove the pot from heat and let sit, covered, for an additional 5 minutes. Most of the cooking liquid should be absorbed, and the broccoli should be crisp-tender but still be a little too crunchy to eat.
- 3Meanwhile, heat a Dutch oven or other large deep pot over medium-low. Add the bacon and let cook until it is crisp and the fat has rendered, about 8 minutes. With a slotted spoon, remove the bacon to a paper towel-lined plate and set aside. Leave the drippings in the pan.
- 4Increase the heat to medium-high. Add the chicken, 1/2 teaspoon salt, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon dill weed, and 1/4 teaspoon black pepper. Sauté until the chicken is cooked through and no longer pink in the center, about 4 to 6 minutes, then remove to a plate. Being careful not to burn yourself, wipe the pot clean with a paper towel.
- 5Reduce the heat to medium. In a small bowl or large measuring cup, whisk together the flour and 1/2 cup of milk. Pour the mixture into the pot, then add the remaining 1 1/2 cups of milk. Cook, stirring constantly, until thickened and creamy, 7 to 10 minutes. Remove from the heat and whisk in the remaining 1/4 teaspoon salt, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon dill weed, 1/4 teaspoon black pepper, and cayenne. Stir in the Greek yogurt, 1/2 cup of Mozzarella cheese, and 1/2 cup of cheddar cheese.
- 6To the pot, add the rice and broccoli mixture, the reserved chicken, and half of the reserved bacon. Stir gently to combine. Spoon the mixture into the prepared dish and top with the remaining 1/4 cup Mozzarella and 1/4 cup cheddar cheese. Bake for 15 minutes, then remove from the oven and sprinkle the remaining bacon over the top. Return to the oven and bake for 5 to 10 additional minutes, until the casserole is hot and bubbly. Let stand for 10 minutes, then serve.
Nutrition — Per Serving
517
calories
46g
protein
20g
fat
- Carbohydrates
- 37g
- Saturated fat
- 10.6g
- Sodium
- 587 mg
- Dietary fiber
- 3.7g
6 servings per batch · ~490g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Chicken Bacon Ranch Casserole have per serving?
Each serving delivers 46g of protein and 517 calories with 20g fat and 37g carbs. This is a high-protein, moderate-calorie casserole with a balanced macro profile for hitting daily protein targets.
How long does Chicken Bacon Ranch Casserole take to prep?
Quick prep on the stovetop yields 6 servings in one batch, making it an efficient option for getting a full week of dinners prepped without significant hands-on time.
Is Chicken Bacon Ranch Casserole good for muscle gain?
At 46g protein and 517 calories per serving, this recipe supports muscle gain when total daily calories and protein are prioritized — the carbs help fuel workouts alongside the high protein load.
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