Super Healthy High Protein Buffalo Chicken Casserole

This healthy high protein Buffalo chicken casserole is the perfect way to start the new year. Packed with over 3 servings of veggies, low in carbs, and high in protein, this healthy chicken casserole will trick your taste buds into thinking they are being naughty when they are indulging in a high protein casserole!

this recipe

High Protein Casserole

If you have been following any of the latest health trends, you may have noticed that the medical and health community considers high protein diets as the most important aspect of any diet.

So, moving forward with this blog, you will notice that although I will still be creating keto, gluten-free and sugar-free recipes, I will definitely be incorporating more high protein recipes.

Why protein is so important

Protein is essential in the diet because it plays several vital roles in the body:

1. Building and Repairing Tissues: Protein is crucial for the growth, repair, and maintenance of tissues, including muscles, organs, skin, and bones. After exercise or injury, protein helps repair damaged tissue and build new tissue.
2. Enzyme and Hormone Production: Many enzymes and hormones are made from proteins. Enzymes are necessary for chemical reactions in the body, while hormones like insulin and adrenaline help regulate various physiological functions.
3. Muscle Mass Maintenance: Protein helps maintain muscle mass and strength, especially important as people age, or during periods of physical activity, to prevent muscle loss.
4. Immune Function: Proteins are used to create antibodies that help the immune system fight off infections and diseases.
5. Energy Source: Although carbohydrates and fats are the body’s preferred energy sources, protein can be used for energy when needed, especially during prolonged exercise or when caloric intake is low.
6. Transport and Storage of Nutrients: Proteins help transport nutrients like oxygen (via hemoglobin) and store essential substances like iron.
7. Satiety and Weight Management: Protein helps promote feelings of fullness (satiety), which can aid in weight management by reducing hunger and supporting healthy eating habits.

Adequate protein intake is critical for overall health, especially for individuals who are active, recovering from injury, or seeking to maintain muscle mass.

Ingredients for a Healthy Chicken Casserole

Here is a list of the ingredients you will need to make this healthy high protein Buffalo Casserole. I have also included substitutions and shortcuts.

• Chicken - You can use leftover chicken, rotisserie chicken or quickly make pulled chicken in your pressure cooker
• Veggies - I used a combination of riced cauliflower, chopped carrots and some celery. If you have picky eaters at home, they probably won't even realize that they are getting 3 servings of veggies in this low carb chicken casserole
• Hot Sauce - I used Frank's hot sauce but feel free to use your favourite brand.
• Cottage Cheese - Cottage cheese packs an additional punch of protein and is low in carbs. My favourite brand without additives is Good Culture.
• Ranch Dressing - You can choose any brand you wish.
• Cheese - I used a combination of cheddar and blue cheese but feel free to use any cheese you have on hand!
• Cilantro - Although you can omit this herb, I find that it adds a nice dimension to the healthy chicken casserole. Cilantro is rich in nutrients (including vitamins A, C, and K), has anti-oxidant properties, supports digestion and is known to have cholesterol-lowering effects.

Modifications to suit ANY diet

I know that with the new year comes new year resolutions. This typically means that most people with try and modify their diets and start trying a new eating pattern.

Below I have added substitutions so that you can take this healthy high protein Buffalo chicken casserole and make it suit any type of the following diets.

As the recipe stands, this high protein casserole contains under 7 grams of fat, under 5 grams of net carbs and over 27 grams of protein.

Modifications:

For a lower fat diet: You can use fat-free cottage cheese and fat-free mozzarella cheese. Also, use only cooked chicken breast meat. You can use any fat free ranch salad dressing or use Walden Farms for a zero calorie option.

For a keto diet: Use half full-fat cottage cheese and replace the other ½ cup with full fat cream cheese. You can also use chicken thigh meat, reduce the vegetables and add a larger quantity of cheese. Lastly, use a full-fat ranch salad dressing, such as Marzetti's.

For a vegetarian option: Omit the chicken and add more cottage cheese and more riced cauliflower

Asking for your help

If you have been following me for a while, you will notice that I have been asking for your help to increase my blog traffic

Recently, Google changed its algorithm and for whatever reason, my ranking on Google has PLUMMETED! I can't figure out why so I need to "rebuild" my ranking - the more comments and reviews, the higher my ranking will go so I would REALLY appreciate your help!

I wanted to personally thank Joyce K. and Jillian as they recently took the time to comment on a recent post - it was AMAZING how much those 2 comments help, so a HUGE THANK YOU to Joyce and Jillian!

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