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Italian Chicken Meal Prep Casserole with Zucchini and Spinach Recipe

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4.3 from 290 reviews

This Italian Chicken Meal Prep Casserole is a hearty and flavorful dish perfect for easy weeknight dinners or meal prepping. Featuring tender shredded chicken mixed with creamy sour cream and Italian seasoning, layered over zucchini, spinach, and juicy cherry tomatoes, then baked to golden perfection. A vegetarian option is also suggested by substituting the chicken with cooked chickpeas or tofu, making it a versatile casserole loved by all.

  • Total Time: 35 minutes
  • Yield: 4 servings

Ingredients

Main Ingredients

  • 1 pound cooked chicken — shredded or diced (vegetarian substitute: 1 pound cooked chickpeas or firm tofu, pressed and diced)
  • 1/3 cup sour cream or real mayo
  • 1 tablespoon Italian seasoning
  • Optional: 1/2 teaspoon garlic powder + 1/2 teaspoon onion powder (for extra flavor)

Vegetables

  • 1 to 2 cups sliced or spiralized zucchini (pressed very well to remove excess water)
  • 2 cups torn spinach
  • 1 1/2 cups diced cherry tomatoes (or equal amount canned Italian herb diced tomatoes, very well drained)

Seasoning and Topping

  • Kosher salt and black pepper, to taste
  • Optional: shredded cheese or dairy-free cheese for topping

Instructions

  1. Preheat and prepare dish: Preheat your oven to 350°F (175°C) and lightly oil your casserole or meal prep dish to prevent sticking.
  2. Combine chicken and seasoning: In a bowl, toss the cooked chicken with sour cream or mayo, Italian seasoning, and optional garlic and onion powders until well coated for a flavorful mixture.
  3. Layer vegetables: Place the pressed zucchini and torn spinach evenly at the bottom of your prepared dish. Pressing the zucchini thoroughly ensures the casserole does not become watery.
  4. Add chicken and tomatoes: Spread the seasoned chicken mixture on top of the vegetables, then spoon the diced tomatoes over the chicken. Add any remaining spinach if desired.
  5. Add cheese and seasoning: Sprinkle shredded cheese or dairy-free cheese over the top if using, and season with kosher salt and freshly ground black pepper to taste.
  6. Bake the casserole: Bake in the preheated oven for 25 to 30 minutes, or until the top is golden and the edges are bubbling, indicating it is hot and cooked through.
  7. Store leftovers: Once cooled, store any leftovers in an airtight container in the refrigerator for up to 4 days. Drain any excess liquid before reheating to maintain texture and flavor.

Notes

  • Vegetarian Option: Substitute cooked shredded chicken with cooked chickpeas or firm tofu to make this dish vegetarian.
  • Press zucchini thoroughly to avoid a watery casserole; use a clean kitchen towel to squeeze out as much moisture as possible.
  • Use canned diced tomatoes with Italian herbs for convenience but ensure they are very well drained.
  • Leftovers can be reheated in the oven or microwave; drain any accumulated liquid before reheating.
  • Optional cheese topping can be omitted or replaced with a dairy-free cheese for lactose-intolerant diets.
  • This casserole makes an excellent meal prep dish and stores well for up to 4 days refrigerated.
  • Author: Madelynn
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Category: Casserole
  • Method: Baking
  • Cuisine: Italian
  • Diet: Low Lactose

Find it online: https://allyumcooks.com/italian-chicken-meal-prep-casserole-with-zucchini-and-spinach-recipe/