PF
Delicious enchiladas plated with a vibrant red sauce and cream swirl, served on a wooden table.
Stovetop~55 minComplexity

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.

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Ingredients

12 servings
  • 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

  1. 1Heat the olive oil in a large sauté pan over medium-high heat. Add the onion, bell pepper, and jalapeño pepper, stirring occasionally, for 6–7 minutes until softened. Add the garlic and cook for 1–2 minutes, stirring frequently, until fragrant. Remove from heat.
  2. 2Stir the cooked rice, shredded chicken, pinto beans, sweet corn, and 1.5 cups of the enchilada sauce into the pan with the cooked vegetables until evenly combined.
  3. 3Preheat your oven to 350°F. Mist a 9 × 13-inch baking dish with cooking spray and spread 1/4 cup of the remaining enchilada sauce evenly across the bottom.
  4. 4Arrange a layer of overlapping zucchini slices to completely cover the sauce. Spread half of the chicken-rice filling evenly over the zucchini, then sprinkle 1 cup of the Mexican blend cheese over the filling.
  5. 5Repeat step 4: layer overlapping zucchini slices, the remaining chicken-rice filling, and another 1 cup of the Mexican blend cheese.
  6. 6Top with a final layer of overlapping zucchini slices and drizzle the remaining 1/4 cup enchilada sauce over the top. Bake uncovered at 350°F for 20 minutes until the edges are bubbling.
  7. 7Remove the pan from the oven, sprinkle the remaining Mexican blend cheese over the zucchini layer, and bake at 350°F for 10 more minutes until the cheese is melted and the top is golden.
  8. 8Divide the casserole evenly into 12 portions while hot and transfer to airtight containers for storage, or serve immediately with your favorite toppings.

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

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Common questions

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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