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Mexican Chicken Quinoa Casserole⏱ 50 min total
Recipes

Mexican Chicken Quinoa Casserole

Per 1 serving · 322 g · 17 ingredients

Calories
570
29%
of a 2,000 cal day
  • Protein
    40g
    29% of calories
  • Carbs
    36g
    25% of calories
  • Fat
    29g
    46% of calories
Portion

At a glance

One serving of Mexican Chicken Quinoa Casserole (322 g) has 570 calories, with 40 g of protein, 36 g of carbohydrates and 29 g of fat. Most of its energy comes from fat (46% of calories). It is high in protein (81% DV), dietary fiber (24% DV) and riboflavin (b2) (45% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 40%, 61% and 40% of the daily value.

Per 100 g
177cal
medium energy density
Protein per 100 cal
7.1g
Net carbs
29g
carbs minus fiber
Fiber
6.8g
4.7 g sugar

High in

20%+ of the daily value

  • Protein81%
  • Dietary fiber24%
  • Riboflavin (B2)45%
  • Niacin58%
  • Vitamin B669%
  • Folate (B9)29%

Good source of

10–19% of the daily value

  • Vitamin A18%
  • Vitamin E19%
  • Vitamin K15%
  • Thiamine19%
  • Potassium17%

Watch

20%+ of the daily value

  • Sodium40%
  • Saturated fat61%
  • Cholesterol40%

Ingredients

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

Directions

Prep 15 minCook 35 min
  1. 1

    Preheat oven to 375°F. Lightly coat a 9×13-inch baking dish with nonstick cooking spray and set aside.

  2. 2

    Cook the quinoa according to package directions until tender; drain any excess liquid if present.

  3. 3

    Season the chicken breasts all over with a pinch of salt and pepper. Heat the olive oil in a large skillet over medium heat; add the chicken and cook for about 5 minutes until lightly browned on the first side, then flip.

  4. 4

    Pour in enough water to just cover the chicken. Cover and simmer gently until the chicken reaches 165°F in the thickest part, 7–10 minutes. Transfer to a plate, let cool slightly, then shred.

  5. 5

    Fluff the cooked quinoa with a fork and season lightly with a pinch of salt and pepper.

  6. 6

    In a large bowl, combine the quinoa, shredded chicken, salsa verde, onion, green chiles, corn, black beans, garlic powder, cumin, and chili powder. Fold in half of the cheese until evenly distributed.

  7. 7

    Spread the mixture in the prepared baking dish and sprinkle the remaining cheese evenly over the top.

  8. 8

    Bake until the casserole is heated through and the cheese is melted and bubbling, about 20 minutes.

  9. 9

    Remove from the oven and garnish with cilantro and scallions just before serving.

Vitamins & minerals

Amounts for 1 serving (322 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A166 μg
18%
Vitamin C7 mg
8%
Vitamin D0.4 μg
2%
Vitamin E3 mg
19%
Vitamin K18 μg
15%
Thiamine0.2 mg
19%
Riboflavin (B2)1 mg
45%
Niacin9 mg
58%
Vitamin B61 mg
69%
Folate (B9)116 μg
29%
Vitamin B121 μg
28%
Pantothenic acid2 mg
39%
Choline115 mg
21%

Minerals

NutrientAmount% Daily Value
Calcium427 mg
43%
Iron3 mg
39%
Potassium795 mg
17%
Magnesium118 mg
28%
Phosphorus647 mg
92%
Zinc4 mg
34%
Copper0.3 mg
36%
Manganese1 mg
34%
Selenium39 μg
71%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene9 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene175 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride20 μg—
Fructose0.3 g—
Galactose0.2 g—
Glucose0.4 g—
Glutamic acid7 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0.1 g—
Leucine3 g—
Lycopene0.1 μg—
Lysine3 g—
Maltose0.1 g—
Methionine1 g—
Monounsaturated fats9 g—
Phenylalanine2 g—
Polyunsaturated fats3 g—
Proline3 g—
Retinol151 μg—
Serine2 g—
Starch18 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine2 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan1 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D30.4 μg—

Burning 570 calories

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

  • 108min
    Walking (3.5 mph)
  • 68min
    Cycling (moderate)
  • 47min
    Running (6 mph)
  • 80min
    Swimming laps

Common questions

How many calories are in Mexican Chicken Quinoa Casserole?

One serving of Mexican Chicken Quinoa Casserole (1 serving) has 570 calories, which works out to 177 calories per 100 g. That is about 29% of a 2,000-calorie day.

Is Mexican Chicken Quinoa Casserole high in protein?

It provides a solid 40 g of protein per serving (81% of the 50 g daily value), but protein supplies only 29% 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 Quinoa Casserole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 25% 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 Quinoa Casserole?

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

How much sugar is in Mexican Chicken Quinoa Casserole?

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

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