⏱ 70 min total

Healthy Chicken Vegetable Casserole

Name: Healthy Chicken Vegetable Casserole
Prep time: 15 min
Cook time: 55 min
Total time: 70 min
Yield: 1 serving
Ingredients: ⅓ tbsp Olive oil; 3 oz Chicken breast; 1 oz Whole wheat pasta; ⅓ tbsp Butter; ⅓ tbsp All-purpose flour; ¼ cup 2% milk; ¹⁄₁₆ tsp Black pepper; ³⁄₁₆ tsp Italian seasoning; ³⁄₁₆ cup Parmesan cheese; ¼ cup chopped Broccoli; ³⁄₁₆ spray , about 1/3 second Cooking spray; ⅔ oz Monterey Jack cheese; ³⁄₁₆ medium Zucchini; ⅓ medium Red bell pepper

Per 1 serving · 314 g · 14 ingredients

Calories

467

23%
of a 2,000 cal day

Protein
37g
31% of calories
Carbs
32g
27% of calories
Fat
22g
42% of calories

Portion

✓ Protein-dense

At a glance

One serving of Healthy Chicken Vegetable Casserole (314 g) has 467 calories, with 37 g of protein, 32 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (42% of calories). It is high in protein (73% DV), Vitamin A (24% DV) and Vitamin C (85% DV). Keep an eye on saturated fat and cholesterol, which provide 52% and 35% of the daily value.

Per 100 g

148cal

low energy density

Protein per 100 cal

7.9g

Net carbs

26g

carbs minus fiber

Fiber

5.3g

6.2 g sugar

High in

20%+ of the daily value

Protein73%
Vitamin A24%
Vitamin C85%
Vitamin K26%
Thiamine26%
Riboflavin (B2)39%

Good source of

10–19% of the daily value

Dietary fiber19%
Vitamin E15%
Folate (B9)18%
Choline17%
Potassium15%

Watch

20%+ of the daily value

Saturated fat52%
Cholesterol35%

Ingredients

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

Directions

Prep 15 minCook 55 min

1
Heat olive oil in a pan over medium-high heat. Add chicken and cook for 12-15 minutes, or until cooked through and no longer pink. Set aside.
2
To prepare the white sauce, melt butter in a small saucepan over medium heat. Add flour and stir for 1 minute, ensuring it does not brown. Gradually add milk, stirring until the mixture begins to bubble.
3
Reduce heat and simmer the sauce for 10 minutes. Stir in pepper, Italian seasoning, and Parmesan cheese.
4
Cook pasta according to package directions. In the last minute of cooking, add chopped broccoli to the boiling water. Simmer for one minute.
5
Drain the pasta and broccoli. Lightly coat a 9x13 inch casserole dish with nonstick cooking spray.
6
In a large bowl, combine pasta, broccoli, chicken, and chopped vegetables. Pour the sauce over the mixture and transfer to the prepared baking dish. Top with Monterey Jack cheese and cover with foil.
7
Bake in a preheated oven at 350°F for 20 minutes. Remove foil and bake until cheese is melted and bubbly. Serve and enjoy!

Vitamins & minerals

Amounts for 1 serving (314 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	212 μg	24%
Vitamin C	77 mg	85%
Vitamin D	1 μg	6%
Vitamin E	2 mg	15%
Vitamin K	31 μg	26%
Thiamine	0.3 mg	26%
Riboflavin (B2)	1 mg	39%
Niacin	10 mg	65%
Vitamin B6	1 mg	77%
Folate (B9)	73 μg	18%
Vitamin B12	1 μg	35%
Pantothenic acid	2 mg	43%
Choline	96 mg	17%

Minerals

Nutrient	Amount	% Daily Value
Calcium	417 mg	42%
Iron	2 mg	26%
Potassium	705 mg	15%
Magnesium	99 mg	24%
Phosphorus	534 mg	76%
Zinc	3 mg	26%
Copper	0.2 mg	21%
Manganese	1 mg	46%
Selenium	49 μg	89%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	14 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	800 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	7 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	3 g	—
Leucine	3 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0.1 g	—
Methionine	1 g	—
Monounsaturated fats	8 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	1 g	—
Proline	2 g	—
Retinol	137 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0.4 g	—
Tryptophan	0.5 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 467 calories

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

89min
Walking (3.5 mph)
56min
Cycling (moderate)
39min
Running (6 mph)
66min
Swimming laps

Common questions

How many calories are in Healthy Chicken Vegetable Casserole?

One serving of Healthy Chicken Vegetable Casserole (1 serving) has 467 calories, which works out to 148 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Healthy Chicken Vegetable Casserole high in protein?

Yes. It has 37 g of protein per serving, and 31% of its calories come from protein (7.9 g of protein per 100 calories).

Is Healthy Chicken Vegetable Casserole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 27% 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 Vegetable Casserole?

421 mg per serving.

How much sugar is in Healthy Chicken Vegetable Casserole?

6.2 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 (314 g)

Calories467

% Daily Value*

Total fat 22g	28%
Saturated fat 10g	52%
Trans fat 0.2g
Cholesterol 104mg	35%
Sodium 421mg	18%
Total carbohydrate 32g	12%
Dietary fiber 5.3g	19%
Total sugars 6.2g
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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