Mexican Muscle Chicken Bake

Get ready for muscle-building flavor!

This low-prep, high-protein recipe for Mexican Muscle Chicken Bake uses no-salt added taco seasoning, allowing you to control the sodium content since both cottage cheese, hard cheeses, and eggs will add enough sodium for taste without the need for extra salt. It’s focused on speed and minimal prep, maximizing protein with chicken, cottage cheese, and eggs. Remember to taste and adjust seasonings as needed since no-salt blends often require a bit more to achieve the desired flavor. See, too, our recipe for making your own sodium-free taco seasoning. This recipe also freezes well, making it ideal for meal prep.

Yields: 6 servings Prep time: 15 minutes Cook time: 30-35 minutes

Ingredients for Mexican Muscle Chicken Bake:

• 1.5 lbs cooked chicken breast, shredded (rotisserie chicken works great!)
• 1 (15 oz) can black beans, rinsed and drained
• 1 (15 oz) can corn, drained
• 1 (10 oz) can diced tomatoes and green chilies (like Rotel), undrained
• 1 cup low-fat cottage cheese (4% milkfat or less)
• 6 large eggs, lightly beaten
• 1 cup shredded Mexican blend cheese (or cheddar/Monterey Jack)
• 1 packet no-salt added taco seasoning (or your own blend – see notes below)
• Optional: Salt and pepper to taste
• Optional toppings: Salsa, sour cream, guacamole, chopped cilantro, shredded lettuce

Instructions for Mexican Muscle Chicken Bake:

1. Preheat: Preheat oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish.
2. Combine: In a large bowl, combine the shredded chicken, black beans, corn, diced tomatoes and green chilies, and no-salt added taco seasoning. Mix well.
3. Cottage Cheese Mixture: In a separate bowl, blend together the cottage cheese and eggs until well combined and smooth–an immersion blender is a great tool for this.
4. Assemble: Pour the chicken mixture into the prepared baking dish, spreading evenly. Pour the cottage cheese and egg mixture over the chicken mixture, spreading evenly.
5. Top: Sprinkle the shredded Mexican cheese evenly over the top.
6. Bake: Bake for 30-35 minutes, or until the cheese is melted and bubbly and the egg mixture is set. A knife inserted into the center should come out clean.
7. Serve: Let stand for a few minutes before cutting into squares. Top with your favorite toppings like salsa, sour cream, guacamole, chopped cilantro, and shredded lettuce.

Notes on No-Salt Added Taco Seasoning:

• You can easily make your own no-salt added taco seasoning. See our recipe, and experiment with proportions to make it your own. Pre-made no-salt added taco seasoning packets are available, but be sure to check the ingredients for any added sugars or other ingredients you may wish to avoid.

Tips and Variations:

• Speed it up even more: Use pre-shredded cheese and pre-cooked chicken. You can even find pre-made Southwest or Mexican-style veggie mixes to replace the beans and corn.
• Spice it up: Add a pinch of cayenne pepper or a few dashes of hot sauce to the chicken mixture for extra heat.
• Veggie boost: Add a bag of pre-made Mexican vegetables mix on top of the corn and beans; they work best if blanched or steamed before adding.
• Cheese variations: Use pepper jack or a blend of cheeses you enjoy.
• Make it ahead: Assemble the casserole ahead of time and store it in the refrigerator. Bake it when ready to serve, adding a few extra minutes to the cooking time if necessary.
• Individual portions: Use muffin tins for individual servings. This will reduce the baking time, so keep an eye on them.

Nutritional Profile per Serving (6 servings total)

Micronutrient Breakdown per Serving