PF
Delicious cheesy shrimp dip served in a mini pot with tortilla wedges on a wooden cutting board.
Stovetop~35 minComplexity

Chicken Tortilla Casserole

This Chicken Tortilla Casserole delivers 40g protein and 344 calories per serving across 6 servings per batch. Preps quickly on the stovetop, keeping calorie density low while hitting moderate protein benchmarks. Works as a volume-friendly option when you need to eat larger portions without exceeding daily calorie limits.

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Ingredients

6 servings
  • Chicken Breast, Boneless Skinless(680g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Olive oil(10g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Yellow Onion
  • Bell Pepper
  • Bell Pepper
  • JalapeñO Pepper
  • Garlic(120g)
  • Cumin, Ground(10g)
  • Oregano, Dried(5g)
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • Tomato Sauce(794g)
  • Low Sodium Chicken Broth(360g)
  • Hot Sauce, Frank'S RedHot(45g)
  • Tortilla, Corn, 6-Inch
  • Cheese, Monterey Jack, 2%(227g)

Instructions

  1. 1Heat the olive oil in a large, deep skillet over medium-high heat. Add the onion, bell peppers, and jalapeño pepper. Sauté for 8–10 minutes, stirring occasionally, until the vegetables are tender and the onion is translucent.
  2. 2Add the fresh garlic, ground cumin, and dried oregano to the skillet. Cook for 30 seconds over medium-high heat, stirring constantly, until fragrant.
  3. 3Pour in the canned tomato sauce, low sodium chicken broth, and Frank's RedHot Sauce. Stir to combine and bring to a simmer over medium heat. Simmer for 12 minutes, stirring occasionally, until the sauce thickens slightly.
  4. 4While the sauce simmers, cut the chicken breast into bite-sized pieces and add to the skillet during the last 2 minutes of simmering. Cook until the chicken is no longer pink in the center and reaches an internal temperature of 165°F.
  5. 5Preheat the oven to 375°F and coat a 9×13-inch casserole dish with baking spray. Spread a thin layer of the sauce mixture on the bottom of the prepared dish.
  6. 6Arrange 6 corn tortillas over the sauce, overlapping as needed. Layer 1/3 of the chicken mixture, then sprinkle 1/2 cup of the Monterey Jack cheese over the top.
  7. 7Spread 1/3 of the remaining sauce over the cheese layer. Repeat this process twice more, ending with the final 1/2 cup of cheese on top. Cover the casserole with foil and bake at 375°F for 35 minutes.
  8. 8Remove the foil and bake for an additional 10 minutes at 375°F until the casserole is hot and bubbly and the cheese is melted and golden. Let rest for 5 minutes, then divide evenly into 6 airtight containers while hot for meal prep storage.

Nutrition — Per Serving

344

calories

40g

protein

14g

fat

Carbohydrates
16g
Saturated fat
6.3g
Sodium
1268 mg
Dietary fiber
2.9g

6 servings per batch · ~375g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Chicken Tortilla Casserole have per serving?

Each serving contains 40g of protein and 344 calories with 14g fat and 16g carbs. The moderate calorie and carb load with solid protein makes this a balanced casserole option.

How long does Chicken Tortilla Casserole take to prep?

Quick prep yields 6 servings, making it economical for a full week of lunches or dinners in a single cooking session. Stovetop preparation keeps the method accessible without requiring oven time.

Is Chicken Tortilla Casserole good for fat loss?

At 344 calories and 40g protein per serving, this casserole fits fat loss meal plans while delivering authentic flavors without excess calories. The 16g carbs per serving is moderate enough to fit flexible macro targets across the day.

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