⏱ 53 min total

Mexican Chicken and Brown Rice Casserole

Name: Mexican Chicken and Brown Rice Casserole
Prep time: 15 min
Cook time: 38 min
Total time: 53 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; 2 ½ oz Chicken breast; ¼ cup Brown rice; ⅛ cup, chopped Onion; ¼ tsp Garlic; ½ cup Sweet corn; ½ cup Tomatoes; ¼ cup Marinara sauce; ½ oz Mozzarella cheese; ½ oz Cheddar cheese; ½ tsp Chili powder; ¼ tsp, ground Cumin seed

Per 1 serving · 438 g · 12 ingredients

Calories

504

25%
of a 2,000 cal day

Protein
31g
24% of calories
Carbs
61g
47% of calories
Fat
16g
29% of calories

Portion

At a glance

One serving of Mexican Chicken and Brown Rice Casserole (438 g) has 504 calories, with 31 g of protein, 61 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (47% of calories). It is high in protein (62% DV), dietary fiber (28% DV) and Vitamin C (22% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 35%, 28% and 26% of the daily value.

Per 100 g

115cal

low energy density

Protein per 100 cal

6.1g

Net carbs

53g

carbs minus fiber

Fiber

7.8g

10 g sugar

High in

20%+ of the daily value

Protein62%
Dietary fiber28%
Vitamin C22%
Vitamin E27%
Thiamine80%
Riboflavin (B2)30%

Good source of

10–19% of the daily value

Vitamin A14%
Vitamin K14%
Folate (B9)18%
Vitamin B1216%

Watch

20%+ of the daily value

Sodium35%
Saturated fat28%
Cholesterol26%

Ingredients

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

Directions

Prep 15 minCook 38 min

1
Preheat the oven to 350°F. Lightly coat a 9x9 inch baking pan or 2-quart casserole dish with cooking spray and set aside.
2
Heat olive oil in a skillet over medium-high heat. Add chicken and cook for 7-12 minutes until fully cooked and no longer pink. Set aside.
3
Cook the brown rice according to package directions.
4
In a microwave-safe bowl, combine onions and garlic. Microwave for about 1 minute to soften the onions.
5
In a large mixing bowl, combine cooked rice, onions, garlic, corn, diced chicken, tomatoes, pasta sauce, 1/2 cup of the cheese, chili powder, and cumin. Mix well and transfer to the prepared casserole dish.
6
Sprinkle with the remaining 1/2 cup of cheese. Bake, uncovered, for 20 to 25 minutes or until the cheese is lightly browned and the casserole is heated through.
7
Allow to cool for at least 10 minutes to set before cutting into servings. Enjoy!

Vitamins & minerals

Amounts for 1 serving (438 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	127 μg	14%
Vitamin C	20 mg	22%
Vitamin D	0.1 μg	1%
Vitamin E	4 mg	27%
Vitamin K	17 μg	14%
Thiamine	1 mg	80%
Riboflavin (B2)	0.4 mg	30%
Niacin	13 mg	84%
Vitamin B6	1 mg	91%
Folate (B9)	72 μg	18%
Vitamin B12	0.4 μg	16%
Pantothenic acid	2 mg	47%
Choline	109 mg	20%

Minerals

Nutrient	Amount	% Daily Value
Calcium	297 mg	30%
Iron	3 mg	40%
Potassium	984 mg	21%
Magnesium	134 mg	32%
Phosphorus	532 mg	76%
Zinc	3 mg	27%
Copper	0.3 mg	34%
Manganese	2 mg	91%
Selenium	36 μg	65%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	27 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	782 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	25 μg	—
Fructose	4 g	—
Galactose	0.3 g	—
Glucose	4 g	—
Glutamic acid	6 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	11,182 μg	—
Lysine	2 g	—
Maltose	0.2 g	—
Methionine	1 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	59 μg	—
Serine	1 g	—
Starch	11 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	1 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 504 calories

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

96min
Walking (3.5 mph)
61min
Cycling (moderate)
42min
Running (6 mph)
71min
Swimming laps

Common questions

How many calories are in Mexican Chicken and Brown Rice Casserole?

One serving of Mexican Chicken and Brown Rice Casserole (1 serving) has 504 calories, which works out to 115 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Mexican Chicken and Brown Rice Casserole high in protein?

It provides a solid 31 g of protein per serving (62% of the 50 g daily value), but protein supplies only 24% 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 Mexican Chicken and Brown Rice Casserole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 53 g of net carbs and 47% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Mexican Chicken and Brown Rice Casserole?

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

How much sugar is in Mexican Chicken and Brown Rice Casserole?

10 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 (438 g)

Calories504

% Daily Value*

Total fat 16g	21%
Saturated fat 5.6g	28%
Trans fat 0.2g
Cholesterol 77mg	26%
Sodium 813mg	35%
Total carbohydrate 61g	22%
Dietary fiber 7.8g	28%
Total sugars 10g
Protein 31g

* 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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