Higher Protein King Ranch Casserole

A protein-forward version of the classic Texas casserole, perfect for meal prep.

6-8 servings
1 hr 25 mins
Ethan Chlebowski

Ingredients

Chicken

  • Chicken Breasts
    900 g2 lb
  • Salt
    to taste
  • Neutral oil
    for cooking

Seasoned vegetables

  • White onions, diced
    1/2
  • Poblano peppers, diced
    2
  • Zucchini, diced
    1
  • Neutral oil
    15 ga spoonful
  • Cumin
    to taste
  • Smoked Paprika
    to taste
  • Cayenne Pepper
    to taste
  • Salt
    to taste

Creamy sauce

  • Cream Of Mushroom Soup
    1 can300 g
  • Rotel, (tomatoes & chiles)
    1 can300 g
  • Monterrey jack cheese, grated
    50 g

For layering

  • Corn tortillas
    12
  • Monterrey jack cheese, grated
    150 g

Garnishes

  • Hot Sauce
  • Sour Cream
  • Pickled onions
  • Cilantro, roughly chopped

Method

Step 1: Cook the chicken

Season the chicken with salt and cook using your preferred method until it reaches 165°F (74°C) in the center: try , , or .

Let it rest briefly, then shred or chop it into bite-sized pieces.

Set aside while you prepare the vegetables.

Step 2: Sauté the vegetables

Heat the oil in a large skillet over medium-high heat. Add the diced onion, poblanos, and zucchini, then sprinkle with salt and spices.

until the vegetables have softened and released most of their excess moisture, about 8–10 minutes.

Remove from the heat and set aside.

Step 3: Mix the creamy sauce

Add the cream of mushroom, rotel diced tomatoes and green chilies, and shredded cheese to a bowl.

Stir until evenly combined, adding a splash of water if needed to thin it out a bit.

Step 4: Layer the casserole

Heat the oven to 350°F (176°C).

Spread a thin layer of creamy sauce across the bottom of a 9-by-13-inch baking dish. Arrange a layer of corn tortillas over the sauce, tearing them as necessary to cover the dish.

Layer over some of the chicken, seasoned vegetables, creamy sauce, and shredded cheese. Repeat with another layer of tortillas and the remaining chicken, vegetables, sauce, and cheese.

Finish with a final layer of cheese.

Step 5: Bake the casserole

Transfer the casserole to the oven and for about 25–30 minutes, or until bubbling around the edges and hot throughout.

For more browning, for another 1–2 minutes until the cheese is browned in spots.

Let the casserole rest for 10–15 minutes before slicing. Crumble the tostada over the top just before serving.

Serve with hot sauce, sour cream, pickled onions, cilantro, or any combination you like.

“Traditional King Ranch casserole can be pretty loose and creamy, so I wanted to shift the ratios while keeping the flavors that make it so good. More chicken and vegetables bulk it out, while layering everything separately gives the finished casserole a little more structure.”

Ethan Chlebowski
Creator

Nutritional Information

entire recipe
Calories3279
202g
140g
280g

Show macros split into…

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Recommended: 6 servings

FAQ

Why cook the vegetables separately?

Onion, poblano, and especially zucchini contain quite a bit of water. them first develops their flavor while driving off some of that moisture. That helps keep the casserole creamy without making it loose or watery.

Do I have to use cream of mushroom soup?

If mushrooms aren't your thing, you can swap it for another similar product like cream of chicken or cream of onion soup.

If you don't have access to these products, you can make a bechamel-like sauce using a butter/flour roux, milk, and sauteed mushrooms (or another aromatic).