Healthy Meals Monday: Chicken and Black Bean Casserole Recipe

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Published: October 31, 2011Updated: March 9, 2021Author: Camille Beckstrand
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This Chicken and Black Bean Casserole is so easy to make and full of flavor. Just because it says healthy in the title, don't be scared. This healthy dish has the most amazing flavor, and takes minutes to throw together.
Healthy Meals Monday: Chicken and Black Bean Casserole Recipe
Don’t be turned off by this just because it is says healthy in the title. I promise that it is yummy, and your pickiest eaters will love it as well.
I was looking for a yet another recipe to use up the last of my garden’s zucchini and came across this one from All Recipes.
I changed it around a little bit and it ended up being a meal that my family loved.
I love that it is loaded with veggies and beans and still has great flavor. I also put a little bit of fat free sour cream and salsa on top of my mine and thought it was delicious.

what could i serve with this recipe?

By the time I am finished making the main dish, I am almost exhausted. I don’t even want to have to think about side dishes. However, we do have a few simple recommendations for you.

They would taste amazing with this chicken, and pair perfectly. Here is what we recommend:

–Lemon Zoodles: You could serve these as a side dish, or even serve the chicken over it. They would both be delicious.

–Easy Southwest Salad: This is one of my favorite salads, because it’s easy to throw together and has so much delicious flavor to it.

-Creamed Corn: Our Slow Cooker Creamed Corn is a dinner staple. It goes with just about anything.

what could i make with the leftovers?

If you are like me, you have to be tricky with leftovers, because the kids will know that it’s leftovers and won’t eat them.

Am I the only one with this problem? If you do have leftovers (which you might not because it’s so yummy) here are a few ideas, on what you could make with this:

-Burrito Filling
-Enchilada Filling
-Serve Over Salad
-Serve as Tacos
-Put in Soup (It would be delicious in our White Chicken Chili)

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looking for another healthy dish you could meal prep? watch here:

Did you know we have a Youtube Channel? We created it just for you. We wanted to show you how simple and delicious our recipes are.

We take you through each recipe, step by step, and show you exactly how to make it. We answer all your questions, and help you get the recipe, perfect, each and every time you make it.

If you are looking for more simple and delicious recipes, head over to our channel and check them out.

This Chicken and Black Bean Casserole is great for meal prepping, but you might also want to check out our channel for other meal prep ideas.

I love meal prepping and these Healthy Teriyaki Chicken Bowls, make the perfect meal. They save well, and taste amazing. You will love how simple and delicious these are.

looking for more healthy recipes? here are a few of our favorite:

Frozen Chocolate and Peanut Butter Banana Bites
Garlic Lime Marinated Pork Chops
Easy and Delicious Fruit Dip
Chipotle Chicken Tostada Bites
Low Fat Turkey Bacon Wrap

Serves: 8 people

Chicken and Black Bean Casserole Recipe

This recipe is loaded with veggies and beans and still has great flavor. I also put a little bit of fat free sour cream and salsa on top of my mine and thought it was delicious.
Prep Time 15 mins
Cook Time 1 hr 25 mins
Total Time 1 hr 40 mins
Print

Ingredients

  • ⅔ cup brown rice
  • 1 cup vegetable broth Can also use chicken broth
  • 1 Tablespoon olive oil
  • ⅓ diced onion
  • 2 medium zucchini thinly sliced
  • 2 boneless, skinless chicken breasts diced
  • ½ cup sliced mushrooms
  • ½ teaspoon cumin
  • salt to taste
  • ground cayenne pepper to taste
  • 1 (15oz) can black beans drained and rinsed
  • 1 (4oz) can green chilies drained
  • 1-2 cups shredded cheddar cheese Monterey Jack or Swiss would work too

Instructions

  • Mix the rice and vegetable broth in a pot, and bring to a boil. Reduce heat to low, cover, and simmer 45 minutes, or until rice is tender.
  • Preheat oven to 350 degrees. Lightly grease a large 9×13? casserole dish.
  • Heat the olive oil in a skillet over medium heat, and cook the onion until tender. Mix in the zucchini, chicken, and mushrooms. Season with cumin, salt, and ground cayenne pepper. Cook and stir until zucchini is lightly browned and chicken is heated through.
  • In large bowl, mix the cooked rice, onion, zucchini, chicken, mushrooms, beans, chiles, and 1/2 the cheese. Transfer to the prepared casserole dish, and sprinkle with remaining cheese.
  • Cover casserole loosely with foil, and bake 30 minutes in the preheated oven. Uncover, and continue baking 10 minutes, or until bubbly and lightly browned.
  • This would also make a great vegetarian dish- just omit the chicken!

Nutrition

Calories: 228 kcal · Carbohydrates: 25 g · Protein: 14 g · Fat: 8 g · Saturated Fat: 4 g · Trans Fat: 1 g · Cholesterol: 33 mg · Sodium: 410 mg · Potassium: 421 mg · Fiber: 5 g · Sugar: 3 g · Vitamin A: 314 IU · Vitamin C: 14 mg · Calcium: 128 mg · Iron: 2 mg

Equipment

  • 9x13" Baking Dish

Recipe Details

Course: Main Course
Cuisine: American

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  1. Shane and Mindy says:
    November 1, 2011
    I'm so excited to make this recipe! I'm on a very restricted diet and it's exciting when I find new things that cooperate. Thanks for sharing!
    Reply
  2. Anonymous says:
    November 13, 2011
    I always have family coming to visit. This sounds like the perfect dish to serve. Thanks for sharing it.
    Reply
  3. Tannis says:
    November 23, 2011
    This casserole is wonderful! I made it last night and the flavors are perfect together. Thank you!
    Reply
  4. Brittany says:
    November 27, 2011
    This looks delicious! I wonder if I could throw it all in the crock-pot?
    Reply
  5. Susan says:
    November 30, 2011
    Yummmmm this looks good. I think I'll try it with leftover turkey? :)
    Cooking is a good way to take a break from new project:
    http://playingwithscooters.blogspot.com/
    Reply
  6. mommakate says:
    January 28, 2012
    This was delicious!! My husband requested me to make this more offer:)
    Reply
  7. Cory Brown says:
    February 8, 2012
    Approx. how many servings did this make?
    Reply
  8. brokeamateurchef says:
    February 29, 2012
    I made this Sunday and have been eating it all week! Definitely makes at least 6!
    Reply
  9. Unknown says:
    March 22, 2012
    This is delicious! I made it minus the chicken and added tomatoes. Very easy to make, also!
    Reply
  10. Erin Noelle says:
    March 22, 2012
    This is amazing. I always know when it's an approved meal when my husband asks if I can add it to the rotation! Thank you!
    Reply
  11. Tina's EDU 346 Blog says:
    March 24, 2012
    Just made this for dinner....AMAZING!!! The kids and hubby are practically inhaling it! The only thing I changed/added was half a can of fire roasted tomatoes :)
    Reply
  12. Anneka says:
    April 17, 2012
    Loved this recipe! My husband and I both went back for seconds. Our 4 year old like it as well, though the zucchini took a little coaxing :) We doubled the rice and will use even more next time. Look forward to enjoying it again. Thanks!
    Reply
  13. Lise says:
    May 25, 2012
    This is awesome! It has become a family favorite and is now my go-to meal to make for friends and family when they have babies, surgery, etc. Thanks!
    Reply
  14. retromance says:
    August 14, 2012
    I absolutely loved this recipe! Added some corn in as well, and instead of frying the chicken I baked it in the oven in whole chicken breasts, then cut it up and put it in. It made the chicken much more tender...absolutely delicious! I made it for my cooking group and they all raved about it! We all agreed that with the beans and veggies the chicken wasn't even really necessary...Couldn't find any black beans in Australia so I used red kidney beans - just as delicious! Also, definitely didn't need to bake it for half an hour...we did it for about 10 minutes or until the cheese was nice and gooey. YUM! Thank you!
    Reply
  15. Amanda says:
    August 28, 2012
    Just made this...loved the kick!
    Reply
  16. Samantha Parnell says:
    September 15, 2012
    Made this for dinner tonight and it was delicious! I added a tomato and a half of a red pepper! Yummmmy.
    Reply
  17. Elyse says:
    September 25, 2012
    Can I substitute quinoa instead of rice? This looks delicious!!
    Reply
    • Six Sisters says:
      September 28, 2012
      I'm sure you could! Let us know how it turns out!
      Reply
  18. Sybil says:
    October 2, 2012
    I have made this a few times, and I love it! It was a great way to use those zucchini from the farmers market, and I am still searching out the last few of the season so I can keep making it!

    Love your site, thanks!
    Reply
  19. AJ says:
    February 26, 2013
    I added a dollop (seriously not much, maybe 1/4 cup) of sour cream, and some cilatro, and mixed a bit of extra broth in, before popping it in the oven (only cooked my rice to al dente). It was SUPER good. It's a great "cook ahead meal."
    Reply
  20. Molly C. Ditka says:
    March 14, 2013
    Do you think this could be made without the cheese due to an allergy?
    Reply
    • Six Sisters says:
      March 14, 2013
      It should be fine. Just won't have the cheesy taste. You could substitute it with something you aren't allergic to. We hope it all works out for you! Let us know!
      Reply
  21. Peggy Herbert says:
    April 19, 2013
    I have jars of chicken that I canned and can't wait to try some in this recipe. Thank you
    Reply
  22. Peggy Herbert says:
    April 19, 2013
    I have jars of chicken that I canned and can't wait to try some in this recipe. Thank you
    Reply
  23. M. Smith says:
    April 30, 2013
    about how many cups will you have with 2 medium zuccini? I have sliced what I think was two medium zuccinis and it looks like alot!
    Reply
  24. meg says:
    May 21, 2013
    this is one of our family's new favorite recipes!!! thanks.
    Reply
  25. Melissa says:
    July 22, 2013
    Do you use instant or not instant brown rice?
    Reply
    • Cyd says:
      July 22, 2013
      You can use either one. Just follow the directions according to the rice package. We have used both, but instant is a lot quicker. :)
      Reply
  26. jeanne says:
    July 31, 2013
    Looks delicious! Can I omit the rice? Thanks.
    Reply
    • Cyd says:
      August 1, 2013
      The rice thickens up the dish. It won't look like the picture. We have never omitted the rice. Hope it works out well for you. Let us know!
      Reply
  27. heather says:
    August 2, 2013
    Oh my it is in the oven now. Can't wait! I switched it up a little omitted the cheese and zucchini. I didn't have black beans used red kindney beans, added diced tomatoes with green chilies, and corn. Oh yeah and garlic because I use it in everything.
    Reply
  28. Tanna says:
    August 4, 2013
    I might try this using quinoa instead...
    Reply
  29. Joyce says:
    August 6, 2013
    I used 8 ounces of fresh mushrooms sliced and sauteed and two fresh hot chili peppers from my garden sauteed with the onions, using coconut oil; then omitted the green chilies. I also used chicken broth to cook the brown rice and decided to add a can of cream of mushroom soup. It was very yummy and such good favor.
    Reply
    • Joyce says:
      August 6, 2013
      I used cajun flavored chicken breast to go with the spicy flavoring.
      Reply
  30. Julie kearbey says:
    August 23, 2013
    Does this freeze well?
    Reply
    • Jordan says:
      September 8, 2013
      This meal freezes VERY well. I make this recipe often and always make a double batch so I can freeze one for later. I've also made it with quinoa instead of the rice and it's great. Just cook the quinoa for 20 min.
      Reply
  31. Sandra L. says:
    January 10, 2014
    Here were my changes to the recipe to use what I had on hand: 2 cups chicken broth with equal amount of instant rice cooked together. also added 1 can ranch style beans and about 1/3 to 1/2 cup shredded carrots. A definite hit with my family! woo-hoo!!
    Reply
  32. Monica says:
    March 13, 2014
    We made this for dinner last night! Then tonight we used the leftovers to make chicken and rice burritos...they were yummy! Thanks...I love this site!
    Reply
  33. Meleah says:
    March 22, 2014
    This was fantastic!!!! Family favorite! I subbed quinoa, and we served it over a bed of spinach. Freezes well! Thanks a bunch!!!
    Reply
  34. Ann Marie reed says:
    June 8, 2014
    Loved this recipe! I omitted the chicken, and used left over rice. My zucchini was huge, so I just chopped it into bite size pieces. All my kids ate it, and that is quite an accomplishment. :)
    Reply
  35. Kelsey says:
    July 2, 2014
    Will this recipe work with quinoa instead of rice? Thanks! Can't wait to try it!
    Reply
    • Cyd says:
      July 8, 2014
      It should work fine with quinoa instead of rice.
      Reply
  36. Sally morgan says:
    August 5, 2014
    I wish you had included how much chicken in cup measurement. Breasts vary in size. Also, make suggestions on how much cayenne pepper to use. I enjoyed the dish but would spice it up more next time. I would also recommend not adding chicken until zucchini is browned .
    Reply
  37. Manu says:
    February 20, 2015
    If frozen before baking, for how long and at what temperature should I bake the casserole ?
    Reply
    • Cyd says:
      February 23, 2015
      You may want to thaw it before cooking. Cook at about the same time and then check to make sure it's heated through.
      Reply
  38. Donna says:
    January 17, 2018
    I make this at least once a month and served it (to rave reviews) to company on multiple occasions. Sometimes, I cut it in half and freeze half of it. Freezes and reheats beautifully in the oven.
    Reply
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