Healthy Casserole Meal Prep Ideas

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!

casserole meal prep healthy
Image: mollyshomeguide.com / Photographer Molly

Preparation Time 20-30 minutes
Cooking Time 70-90 minutes
Total Time 90-120 minutes
Level of Difficulty Medium

Ingredients

  • 1 large spaghetti squash (or 2 small)
  • 1 cup chicken broth
  • 1 pound chicken breast
  • 1/2 cup chopped onion
  • 1/2 cup chopped celery
  • 1/2 cup chopped bell pepper
  • 1/2 cup buffalo sauce (primal kitchen recommended)
  • 1/4 cup plain coconut yogurt or plain greek yogurt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon pepper
  • 1 1/2 teaspoons avocado oil
  • 1 egg
  • Avocado oil (for greasing)
  • Chopped green onion (for topping)
  • Plain yogurt or sour cream (for topping)
  • Steamed broccoli (for serving)

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.

casserole meal prep healthy
Image: mollyshomeguide.com / Photographer Molly

casserole meal prep healthy
Image: mollyshomeguide.com / Photographer Molly

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