Hey there, meal preppers!
Are you tired of scrambling for healthy meals during your busy week? I’ve been there, and I’ve got just what you need.
Today, I’m sharing a delicious and nutritious casserole meal prep idea.
It’s packed with veggies, protein, and all the good stuff.
Plus, it’s super easy to make ahead of time.
Let’s dive in and get our meal prep game strong!
| Preparation Time | 20-30 minutes |
| Cooking Time | 70-90 minutes |
| Total Time | 90-120 minutes |
| Level of Difficulty | Medium |
Ingredients
For the spaghetti squash:
- 1/4 tsp pepper
- 1 1/2 tsp avocado oil (or any neutral oil)
- 1/4 tsp sea salt
- 1 large spaghetti squash
For the chicken:
- 1 lb chicken breast (cut into 1-inch chunks)
- 1 cup chicken broth
For the vegetables:
- 1/2 cup chopped onion
- 1/2 cup chopped celery
- 1/2 cup chopped bell pepper (I use red bell pepper for color)
For the buffalo sauce mixture:
- 1/2 tsp onion powder
- 1/2 cup buffalo sauce (I like Frank’s RedHot)
- 1/4 cup plain coconut yogurt (or plain Greek yogurt)
- 1 egg
- 1/2 tsp garlic powder
For topping and serving:
- plain yogurt or sour cream
- steamed broccoli (for serving)
- chopped green onion
Step 1: Prepare the Spaghetti Squash
Preheat your oven to 400°F (200°C).
Cut the spaghetti squash in half lengthwise using a large knife.
Scoop out the seeds and stringy flesh from the center of the squash using a spoon.
Spray the inside of the squash with avocado oil and sprinkle with sea salt and pepper, rubbing it in.
Place the squash face down on a baking sheet and bake for 40 to 50 minutes, or until the skin can be easily pierced with a fork.
Step 2: Cook the Chicken
While the squash is baking, prepare the chicken breast.
Add 1 cup of chicken broth and 1 pound of chicken breast seasoned lightly with sea salt and pepper into a pressure cooker.
Secure the lid on the pressure cooker and cook on high pressure for 14 minutes.
Once done, perform a quick release on the pressure cooker and shred the chicken with a fork.
Step 3: Sauté the Vegetables
In a skillet over medium heat, add ½ cup of chopped onion, ½ cup of chopped celery, and ½ cup of chopped bell pepper with a splash of water.
Cover and sauté until slightly soft and the liquid has evaporated.
Once done, remove the sautéed vegetables from the stovetop and set aside.
Step 4: Prepare the Spaghetti Squash Strands
When the spaghetti squash is done, remove it from the oven and let it cool slightly.
Scrape out the spaghetti-like strands with a fork until you have about 4 cups.
Step 5: Mix the Ingredients
In a mixing bowl, combine ½ cup of buffalo sauce, ¼ cup of plain coconut or Greek yogurt, ½ teaspoon of garlic powder, ½ teaspoon of onion powder, ¼ teaspoon of sea salt, ¼ teaspoon of pepper, 1½ teaspoons of avocado oil, and 1 egg.
Mix until fully combined.
Add the spaghetti squash strands, shredded chicken, and sautéed vegetables to the buffalo sauce mixture.
Mix until everything is well combined.
Step 6: Bake the Casserole
Grease a 9×13 baking dish with avocado oil and transfer the buffalo chicken mixture into the dish, spreading it evenly.
Bake in the oven at 400°F (200°C) for 30 to 35 minutes.
Optionally, you can broil for an additional 5 to 10 minutes to achieve a golden color on top.
Step 7: Serve and Store
Once the casserole is done, add toppings such as plain yogurt or sour cream and chopped green onion if desired.
Cut the casserole into squares; two squares equal one serving.
For meal prep, portion the casserole into glass containers and serve with a side of steamed broccoli and fresh avocado if desired.
The casserole can be stored in the freezer for up to one month.
