Looking for a comforting and nutritious meal? This Healthy Chicken Casserole, featuring roasted sweet potatoes, kale, and tender chicken, is a perfect weeknight dinner solution. It’s simple to assemble and packed with flavor, making healthy eating delicious.
Key Ingredients & Substitutions
- Chicken Breast: Can use boneless, skinless chicken thighs for extra flavor.
- Sweet Potatoes: Butternut squash works well as an alternative.
- Kale: Spinach or collard greens can be substituted.
- Chicken Broth: Vegetable broth is a fine substitute.
Ingredients
Main Ingredients:
- 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch cubes
- 2 medium sweet potatoes, peeled and diced into 1-inch cubes
- 4 cups kale, stems removed and chopped
- 1 tablespoon olive oil
- 1 cup chicken broth
- 1/2 cup milk (dairy or non-dairy)
- 2 tablespoons cornstarch
- 1/2 cup shredded cheddar cheese (optional, for topping)
Spices:
- 1 teaspoon dried oregano
- 1 teaspoon garlic powder
- 1/2 teaspoon paprika
- Salt and black pepper to taste
How Much Time Will You Need?
- Prep Time: 20 minutes
- Cook Time: 30-35 minutes
- Total Time: 50-55 minutes
- Servings: 4
- Calories per serving: Approximately 450-500
- Tools Needed: Large baking dish (9×13 inch), large bowl, whisk
Step-by-Step Instructions
1. Prepare Your Ingredients
Preheat your oven to 400°F (200°C). Dice the chicken breast and sweet potatoes into similar-sized pieces for even cooking. Chop the kale, ensuring you remove the tough stems.
2. Season and Roast the Chicken and Sweet Potatoes
In a large bowl, toss the cubed chicken and sweet potatoes with olive oil, oregano, garlic powder, paprika, salt, and pepper. Spread them in a single layer in your baking dish. Roast for 15-20 minutes until the chicken is lightly browned and the sweet potatoes are starting to soften.
3. Make the Creamy Sauce
While the chicken and sweet potatoes are roasting, whisk together the chicken broth, milk, and cornstarch in a small bowl until smooth. This creates the base for your creamy Healthy Chicken Casserole.
4. Combine and Bake
Carefully remove the baking dish from the oven. Stir in the chopped kale and pour the sauce evenly over the chicken and vegetables. If using, sprinkle the shredded cheddar cheese over the top. Return to the oven and bake for another 15-20 minutes, or until the sauce has thickened and the kale is tender.
5. Serve Your Healthy Chicken Casserole
Let the casserole rest for a few minutes before serving. This allows the sauce to set and the flavors to meld beautifully. Enjoy your delicious and wholesome Healthy Chicken Casserole!
Variation Ideas
- Add a pinch of red pepper flakes for a subtle kick.
- Stir in a can of drained cannellini beans for extra protein and fiber.
- Top with a sprinkle of fresh parsley or chives before serving.
- Mix in 1/2 cup of frozen peas during the last 10 minutes of baking.
Storage Instructions
Store leftover Roasted Sweet Potato, Kale, and Chicken Bake in an airtight container in the refrigerator for up to 3-4 days. Reheat individual portions in the microwave until thoroughly warm. This Healthy Chicken Casserole also freezes well for longer storage.
Frequently Asked Questions
Can I prepare this Healthy Chicken Casserole ahead of time?
Yes, you can chop all the ingredients and even mix the sauce a day in advance. Assemble and bake just before you want to eat.
What if I don’t have sweet potatoes?
Butternut squash is an excellent substitute, or you can use regular potatoes, though the flavor profile will change slightly.
How can I make this casserole dairy-free?
Use a plant-based milk (like unsweetened almond milk) and omit the cheese topping.
Can I use pre-cooked chicken?
Absolutely! If using pre-cooked chicken, add it along with the sweet potatoes in step 2 and roast for less time, just until the sweet potatoes are tender.
Is this recipe good for meal prepping?
This Healthy Chicken Casserole is fantastic for meal prepping. Divide it into individual containers for easy lunches or dinners throughout the week.
What side dishes pair well with this casserole?
A simple green salad or some crusty whole-grain bread would complement this Healthy Chicken Casserole perfectly.