Zucchini Enchilada Casserole
This Zucchini Enchilada Casserole delivers 24g protein and 347 calories per serving across 12 portions — meaning maximum meal prep efficiency from one batch. Quick stovetop cooking with a 12-serving yield makes this one of the highest-leverage preps for busy lifters. Hit your protein targets for the entire week while controlling calories for sustained body composition changes.
Ingredients
- •Enchilada Sauce, Red, Canned(480g)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion
- •Bell Pepper
- •JalapeñO Pepper
- •Garlic(240g)
- •Rice, White, Long-Grain(720g)
- •Chicken, Shredded(480g)
- •Beans, Pinto, Canned, Drained(425g)
- •Corn, Sweet, Canned, Drained(120g)
- •Zucchini
- •Mexican Blend Cheese(340g)
Pre-shredded Mexican blend cheese. Any store brand works.
Instructions
- 1Cook the enchilada sauce according to recipe instructions. While the sauce simmers, continue on with the steps below.
- 2Heat oil in a large sauté pan over medium-high heat. Add the onion, bell pepper and jalapeño and sauté for 6-7 minutes, stirring occasionally, until softened. Add the garlic and sauté for 1-2 minutes, stirring frequently, until fragrant. Turn off the heat.
- 3Add the cooked rice, cooked chicken, beans, corn and 1.5 cups enchilada sauce (not all of the sauce) to the pan along with the veggies. Toss until evenly combined.
- 4Heat oven to 350°F. Mist a 9 x 13-inch baking dish with cooking spray. Spread 1/4 cup of the remaining enchilada sauce evenly in the bottom of the baking dish. Place a layer of overlapping zucchini slices on the bottom of the baking dish so that it is completely covered. Spread half of the chicken filling evenly over the zucchini, followed by 1 cup of the shredded cheese. Repeat with a layer of zucchini slices, chicken filling, and cheese. Finish with a final layer of zucchini slices, then drizzle the remaining 1/4 cup enchilada sauce atop the zucchini.
- 5Bake uncovered for 20 minutes. Remove pan and sprinkle the remaining 1 cup of cheese on top of the zucchini, and bake for 10 more minutes.
- 6Transfer pan to a wire baking rack. Add a generous sprinkling of your favorite toppings to the casserole. Then slice, serve and enjoy!
Nutrition — Per Serving
347
calories
24g
protein
12g
fat
- Carbohydrates
- 35g
- Saturated fat
- 6.0g
- Sodium
- 525 mg
- Dietary fiber
- 3.0g
12 servings per batch · ~235g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Zucchini Enchilada Casserole have per serving?
Each serving delivers 24g of protein with 347 calories, 12g fat, and 35g carbs. This is a moderate-protein, higher-carb option with lower fat density compared to other PrepForge recipes.
How long does Zucchini Enchilada Casserole take to prep?
This quick prep recipe yields 12 servings from a single stovetop batch, making it one of the most efficient recipes per cooking session. You'll have nearly two weeks of prepared meals from one cooking block.
Is Zucchini Enchilada Casserole good for fat loss?
At 347 calories per serving with 35g carbs and 24g protein, this recipe works well for fat loss phases prioritizing volume and satiety from carbohydrates. The 12-serving batch size makes it practical for structured meal prep discipline.
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