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Corn Quinoa Casserole

This healthy corn quinoa casserole with chicken is an easy, all-in-one meal perfect for weeknights. Make-ahead and freezer-friendly!

Prep Time
20 mins
Cook Time
20 mins
Total Time
50 mins
Servings: 6 servings
Calories: 389 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 3 cups  reduced sodium chicken broth divided
  • 1 cup uncooked quinoa
  • 1 tablespoon extra virgin olive oil plus 2 teaspoons, divided
  • 2 medium boneless skinless chicken breasts, cut into bite-sized pieces (about 1 pound—omit or substitute 1 can of rinsed white or black beans to make the dish vegetarian)
  • 1 teaspoon kosher salt divided
  • ½ teaspoon ground black pepper divided
  • 2 cups white corn or yellow corn, cut from the cob (about 2 large ears)
  • 2 small zucchini diced (about 2 cups)
  • 1 medium red bell pepper (or orange) seeded and diced
  • 3 green onions sliced
  • 3 cloves garlic minced
  • 2 tablespoons unsalted butter
  • 2 tablespoons all purpose flour to make gluten free, use a gluten free all-purpose flour blend
  • 1 cup non-fat milk
  • 1 teaspoon dried oregano
  • ½ teaspoon dried basil
  • 1 ½ cups freshly grated reduced fat cheese divided (I used half mozzarella, half extra sharp cheddar), about 6 ounces

Instructions

    Cup of Yum
  1. Bring 2 cups of chicken broth to a boil in a saucepan, then add the quinoa. Reduce heat to a simmer, cover, and let cook until the liquid has been mostly absorbed and the quinoa is tender, about 15 minutes, depending upon the brand of quinoa you purchase. Keeping the pan covered, remove from heat and let stand for 10 minutes. Uncover, lightly fluff with a fork, and set aside.
  2. Preheat oven to 350 degrees. Spray an 8x8-inch baking dish or 2-quart casserole dish with nonstick spray, then set aside.
  3. Heat 1 tablespoon olive oil in a large, deep skillet or Dutch oven over medium-high. Add the chicken, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Cook the chicken just until no longer pink on the outside (it does not need to be completely cooked through), about 3 minutes. With a slotted spoon, remove the chicken to a plate and set aside.
  4. Reduce the skillet heat to medium. Add the remaining 2 teaspoons of olive oil, diced bell pepper, corn, zucchini, garlic, and half of the green onions. Cook until fragrant and the corn is softened, about 5 minutes. Remove to the plate with the chicken.
  5. Melt the butter in the skillet, then sprinkle the flour over the top and briskly whisk to coat the flour with butter and break it up. Let cook until the flour is golden and smells lightly nutty, about 30 seconds to 1 minute. 
  6. Slowly pour in the remaining 1 cup of chicken broth, then the milk, adding a few splashes of liquid at a time. Whisk constantly and pause as needed to break up any lumps. Add the oregano and remaining 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Increase the heat to bring the mixture to a simmer, then reduce the heat and let gently bubble until the sauce has thickened slightly, about 5 minutes, stirring often.
  7. Remove the skillet from heat, then stir in the cooked quinoa, chicken, reserved veggies, and half of the cheese. The mixture will be liquidy. Carefully pour into the prepared baking dish and sprinkle the remaining cheese and green onions on top.
  8. Place the mixture on top of a rimmed baking sheet (this will catch any spillover). Bake for 20-25 minutes, until the top is golden and bubbly. Let cool for 10 minutes, then serve.

Notes

  • TO STORE: Keep leftovers in an airtight container in the refrigerator for up to 4 days.
  • TO REHEAT: Warm this corn quinoa casserole in a 350-degree F oven until heated through. You may also microwave individual portions until steaming.
  • TO FREEZE: This casserole can be frozen fully baked or unbaked. Let thaw in the refrigerator overnight prior to baking or reheating.

Nutrition Information

Serving 1(of 6) Calories 389kcal (19%) Carbohydrates 38g (13%) Protein 32g (64%) Fat 13g (20%) Saturated Fat 5g (25%) Polyunsaturated Fat 2g Monounsaturated Fat 5g Trans Fat 0.2g Cholesterol 66mg (22%) Potassium 876mg (25%) Fiber 5g (20%) Sugar 8g (16%) Vitamin A 1057IU (21%) Vitamin C 38mg (42%) Calcium 219mg (22%) Iron 3mg (17%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 389

% Daily Value*

Serving 1(of 6)
Calories 389kcal 19%
Carbohydrates 38g 13%
Protein 32g 64%
Fat 13g 20%
Saturated Fat 5g 25%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 5g 25%
Trans Fat 0.2g 10%
Cholesterol 66mg 22%
Potassium 876mg 19%
Fiber 5g 20%
Sugar 8g 16%
Vitamin A 1057IU 21%
Vitamin C 38mg 42%
Calcium 219mg 22%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.