⏱ 40 min total

Cheesy Green Chili Chicken Casserole

Name: Cheesy Green Chili Chicken Casserole
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: ¼ spray , about 1/3 second Cooking spray; ¼ tbsp Olive oil; 4 oz Chicken breast; ⅛ tsp Salt; ¹⁄₁₆ tsp Black pepper; ⅜ cup, shredded Cheddar cheese; ⅛ cup Sour cream; ⅛ cup Green chilies; ⅛ fruit Avocado; ⅛ medium whole Tomatoes; ¼ tbsp Cilantro

Per 1 serving · 261 g · 11 ingredients

Calories

431

22%
of a 2,000 cal day

Protein
37g
35% of calories
Carbs
6.7g
6% of calories
Fat
28g
59% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Cheesy Green Chili Chicken Casserole (261 g) has 431 calories, with 37 g of protein, 6.7 g of carbohydrates and 28 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (74% DV), riboflavin (b2) (36% DV) and niacin (72% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 32%, 60% and 46% of the daily value.

Per 100 g

165cal

medium energy density

Protein per 100 cal

8.6g

Net carbs

carbs minus fiber

Fiber

2.9g

1.7 g sugar

High in

20%+ of the daily value

Protein74%
Riboflavin (B2)36%
Niacin72%
Vitamin B676%
Vitamin B1228%
Pantothenic acid48%

Good source of

10–19% of the daily value

Dietary fiber10%
Vitamin A18%
Vitamin C10%
Vitamin E14%
Thiamine11%
Folate (B9)12%

Watch

20%+ of the daily value

Sodium32%
Saturated fat60%
Cholesterol46%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 30 min

1
Heat the oven to 400°F and lightly coat a 9x13-inch casserole dish with cooking spray.
2
Halve the chicken breasts lengthwise; season both sides with salt and pepper.
3
Warm the olive oil in a large skillet over medium heat. Sear the chicken in batches, 3–5 minutes per side, until golden and an instant-read thermometer in the thickest part registers 165°F.
4
Arrange the cooked chicken in an even layer in the prepared dish.
5
In a bowl, combine two-thirds of the shredded cheese, the sour cream, and the green chiles with their juices. Spoon the mixture evenly over the chicken.
6
Sprinkle the remaining cheese over the top and bake, uncovered, until the cheese is melted and the edges are bubbling, about 15 minutes.
7
Top with diced avocado, tomato, and chopped cilantro just before serving.

Vitamins & minerals

Amounts for 1 serving (261 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	159 μg	18%
Vitamin C	9 mg	10%
Vitamin D	0.3 μg	2%
Vitamin E	2 mg	14%
Vitamin K	11 μg	9%
Thiamine	0.1 mg	11%
Riboflavin (B2)	0.5 mg	36%
Niacin	11 mg	72%
Vitamin B6	1 mg	76%
Folate (B9)	47 μg	12%
Vitamin B12	1 μg	28%
Pantothenic acid	2 mg	48%
Choline	111 mg	20%

Minerals

Nutrient	Amount	% Daily Value
Calcium	328 mg	33%
Iron	1 mg	9%
Potassium	611 mg	13%
Magnesium	55 mg	13%
Phosphorus	488 mg	70%
Zinc	3 mg	23%
Copper	0.1 mg	15%
Manganese	0.1 mg	3%
Selenium	39 μg	70%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	22 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	138 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	17 μg	—
Fructose	0.2 g	—
Galactose	0.1 g	—
Glucose	0.3 g	—
Glutamic acid	6 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0.1 g	—
Leucine	3 g	—
Lycopene	396 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	147 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	1 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.3 μg	—

Burning 431 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

82min
Walking (3.5 mph)
52min
Cycling (moderate)
36min
Running (6 mph)
61min
Swimming laps

Common questions

How many calories are in Cheesy Green Chili Chicken Casserole?

One serving of Cheesy Green Chili Chicken Casserole (1 serving) has 431 calories, which works out to 165 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Cheesy Green Chili Chicken Casserole high in protein?

Yes. It has 37 g of protein per serving, and 35% of its calories come from protein (8.6 g of protein per 100 calories).

Is Cheesy Green Chili Chicken Casserole keto-friendly?

It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 6% of calories.

How much sodium is in Cheesy Green Chili Chicken Casserole?

744 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cheesy Green Chili Chicken Casserole?

1.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (261 g)

Calories431

% Daily Value*

Total fat 28g	36%
Saturated fat 12g	60%
Trans fat 0.5g
Cholesterol 138mg	46%
Sodium 744mg	32%
Total carbohydrate 6.7g	2%
Dietary fiber 2.9g	10%
Total sugars 1.7g
Protein 37g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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