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Healthy Chicken Fajita Casserole⏱ 75 min total
Recipes

Healthy Chicken Fajita Casserole

Per 1 serving · 365 g · 15 ingredients

Calories
479
24%
of a 2,000 cal day
  • Protein
    34g
    28% of calories
  • Carbs
    39g
    33% of calories
  • Fat
    21g
    39% of calories
Portion

At a glance

One serving of Healthy Chicken Fajita Casserole (365 g) has 479 calories, with 34 g of protein, 39 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (39% of calories). It is high in protein (67% DV), dietary fiber (24% DV) and Vitamin A (26% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 54%, 44% and 31% of the daily value.

Per 100 g
131cal
low energy density
Protein per 100 cal
7g
Net carbs
33g
carbs minus fiber
Fiber
6.6g
7.8 g sugar

High in

20%+ of the daily value

  • Protein67%
  • Dietary fiber24%
  • Vitamin A26%
  • Vitamin C98%
  • Vitamin E20%
  • Thiamine70%

Good source of

10–19% of the daily value

  • Vitamin K11%
  • Choline18%
  • Potassium17%
  • Magnesium17%
  • Manganese19%

Watch

20%+ of the daily value

  • Sodium54%
  • Saturated fat44%
  • Cholesterol31%

Ingredients

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

Directions

Prep 15 minCook 60 min
  1. 1

    Mix the chili powder, paprika, salt, cumin, onion powder, garlic powder, and oregano in a small bowl. Use half to season the chicken, setting the rest aside.

  2. 2

    Heat a large skillet over medium-high heat with 1 tsp olive oil. Sauté the peppers and onion in two batches until they start to soften, about 3 minutes. Season with salt and pepper to taste, then set aside.

  3. 3

    Preheat the oven to 375°F.

  4. 4

    In the same skillet, drizzle with olive oil and cook the chicken strips over medium heat for 4-5 minutes on each side, or until juices run clear. Remove from pan and cube into bite-sized pieces.

  5. 5

    In a large bowl, combine the beans, tomatoes, and remaining fajita seasoning. Add the chicken and pepper/onion mixture and mix well.

  6. 6

    Spread 1/2 cup of the mixture on the bottom of a 9x13" baking dish. Place 3-4 tortillas on top, overlapping if necessary. Add more chicken mixture, cover with another layer of tortillas, and top with the remaining chicken mixture. Sprinkle with cheese, cover with foil, and bake for 30 minutes. Remove foil and bake for an additional 10-15 minutes. Slice and serve warm.

Vitamins & minerals

Amounts for 1 serving (365 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A235 μg
26%
Vitamin C88 mg
98%
Vitamin D0.2 μg
1%
Vitamin E3 mg
20%
Vitamin K13 μg
11%
Thiamine1 mg
70%
Riboflavin (B2)0.5 mg
37%
Niacin10 mg
65%
Vitamin B61 mg
79%
Folate (B9)127 μg
32%
Vitamin B120.5 μg
20%
Pantothenic acid2 mg
36%
Choline97 mg
18%

Minerals

NutrientAmount% Daily Value
Calcium374 mg
37%
Iron4 mg
44%
Potassium790 mg
17%
Magnesium72 mg
17%
Phosphorus506 mg
72%
Zinc3 mg
23%
Copper0.2 mg
24%
Manganese0.4 mg
19%
Selenium41 μg
74%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene32 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene1,419 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride33 μg—
Fructose3 g—
Galactose0 g—
Glucose3 g—
Glutamic acid7 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0.1 g—
Leucine3 g—
Lycopene2,030 μg—
Lysine2 g—
Maltose1 g—
Methionine1 g—
Monounsaturated fats7 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline2 g—
Retinol102 μg—
Serine1 g—
Starch24 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan1 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 479 calories

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

  • 91min
    Walking (3.5 mph)
  • 57min
    Cycling (moderate)
  • 40min
    Running (6 mph)
  • 67min
    Swimming laps

Common questions

How many calories are in Healthy Chicken Fajita Casserole?

One serving of Healthy Chicken Fajita Casserole (1 serving) has 479 calories, which works out to 131 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Healthy Chicken Fajita Casserole high in protein?

It provides a solid 34 g of protein per serving (67% of the 50 g daily value), but protein supplies only 28% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Healthy Chicken Fajita Casserole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 33 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Healthy Chicken Fajita Casserole?

1238 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Healthy Chicken Fajita Casserole?

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

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