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Tender chicken baked with rice, beans, corn, and melted cheese in a zesty salsa. This gluten-free, one-pan meal makes perfect leftovers for the week. It’s high protein and low calorie, packing 37g of protein in just 456 calories.
I remember it was a Wednesday night, I needed something quick, comforting and satisfying for my fam. But I only had available some leftover rice, corn, beans, chicken, and salsa (it had been Taco Tuesday the day before).
I decided to throw everything together in a pan. And I was not upset with the results.
This baked salsa chicken combines all those delicious Mexican flavors my family loves in a quick and easy recipe.
Over time, this dish has become a family favorite, and I know that after one bite, it will become yours too.
This baked salsa chicken combines tender, seasoned chicken breasts with fluffy basmati rice, black beans, corn, and melted cheese. Everything bakes together in one casserole dish, making cleanup duty a breeze.
Pin this now to find it later
Pin ItOne of the great things about this is that it makes eight portions. It’s perfect when you have a large group to feed, or when you need a meal prep recipe.
This one-pan meal is proof that you don’t need complicated ingredients to create an absolutely delicious meal.
Ingredients and Substitutes
Chicken breasts, skinless and boneless (4 small) – You can use chicken thighs for extra juiciness and flavor. If you want a plant-based version, you can replace the chicken with firm tofu or chickpeas.
Olive oil (1 tbsp) – Avocado oil or vegetable oil are great alternatives.
Black beans, drained and rinsed (1 15 oz can) – If you don’t have black beans, you can swap with pinto beans or kidney beans.
Corn, drained and rinsed (1 15 oz can) – Frozen corn or fresh corn are also good choices.
Basmati rice, cooked (2 cups) – Replace with brown rice, jasmine rice, or even cauliflower rice.
Mild green chiles, diced (1 4 oz can) – If you want more heat, you can use fresh jalapeños.
Chunky salsa, divided (2 cups) – You can use your favorite salsa. I do recommend using a thicker option since it prevents the dish from becoming too soggy.
Chicken broth (1/2 cup) – or any other broth of your choosing to prevent the meal from being too dry.
Cheddar cheese, shredded (1 cup) – Mexican cheese blend or pepper jack are good replacements.
Monterrey Jack cheese, shredded (1 cup)
SEASONING
Garlic powder (1 tbsp) – You can also use garlic paste or fresh garlic.
Ground cumin (2 tsp)
Chili powder (1.5 tsp) – Use mild chili powder if you don’t like spicy food.
Smoked paprika (1 tsp) – Replace with chipotle powder or regular paprika.
Dried oregano (1/2 tsp)
Onion powder (1/2 tsp)
Salt (1/2 tsp)
Black pepper (½ tsp)
GARNISH
Avocado, diced (1/2) – You can also use guacamole.
Cilantro, chopped
Sour cream – Try replacing it with full-fat plain Greek yogurt to boost your protein content.
How to Make Baked Salsa Chicken
Step 1. Preheat your oven to 400°F and prepare a 9×13 casserole dish by greasing it with oil. Grab a small bowl and combine all the ingredients for the seasoning.
Step 2. Grab the chicken breasts and pound them to make them thin. Try to make them similar in size for them to cook evenly.
Place the chicken breasts on a plate and drizzle them with olive oil. Season them with half the seasoning blend (make sure you coat both sides).
Step 3. Add the black beans, corn, cooked basmati rice, green chilies, 1 cup of the chunky salsa, and chicken broth to the casserole dish.
Step 4. Give it a good stir to mix all the ingredients.
Step 5. Place the seasoned chicken on top of the casserole dish.
Step 6. Cover with the rest of the salsa.
Step 7. Place in the oven for 30 minutes until the chicken is fully cooked through. If the chicken breasts are not cooked, bake them for another 10 minutes. Once it’s cooked, remove from the oven and sprinkle the chicken breasts with the cheddar and Monterrey Jack cheese.
Step 8. Broil the casserole dish for 3-5 minutes until the cheese melts and turns slightly golden.
Step 9. Remove the casserole dish from the oven and garnish with cilantro and avocado slices.
Step 10. Drizzle some sour cream on top, and you are ready to enjoy this delicious meal.
Pin this now to find it later
Pin ItHow I Would Modify This Recipe
- Low-Carb Version: Replace the basmati rice with cauliflower rice, use sugar-free salsa, and replace the corn and beans with extra non-starchy veggies like mushrooms or bell peppers.
- Dairy-Free Option: Use a dairy-free cheese and add dairy-free yogurt on top.
- Boost The Flavor: I like spicy food, and if you do too, try adding some jalapeño slices or some chipotle peppers in adobo sauce.
What I Would Serve with This Baked Salsa Chicken
- Green salad with light vinaigrette
- Cucumber lime salad
- Mexican street corn
- Corn tortillas
- Chips and guacamole
- Roasted vegetables
- Steamed broccoli with lime
- Grilled zucchini
My Tips & Tricks
- Preparing the Chicken: Make sure you pound the chicken evenly. This is going to make sure the chicken cooks evenly and prevents some pieces from drying out.
- Use Day-Old Rice: Freshly cooked rice can make the casserole soggy, while day-old rice holds its texture better. That is why this is a great dish when you have leftovers.
- Let it Rest: Allow the casserole to sit for 5 minutes after baking so that all the flavors can settle.
My Storage Tips
Place any leftovers in an airtight container. You can keep them in the fridge for up to 4-5 days, making it a great option if you want this recipe for meal prep.
And, if you want to keep it for longer, you can place it in the freezer for up to 3 months. Just make sure you leave out the toppings (cilantro, sour cream, and avocado).
When you want to have it again, simply place it in the microwave for 2-3 minutes or place it in the oven at 350°F for 15-20 minutes.
To prevent the dish from drying out, make sure you add a splash of water or broth.
Other High-Protein Baked Dinners
Baked Salsa Chicken
Cals: 456 Protein: 37 Carbs: 41 Fat: 17
Ingredients
- 4 small chicken breasts skinless and boneless
- 1 tbsp olive oil
- 1 15 oz can black beans drained and rinsed
- 1 15 oz can corn drained and rinsed
- 2 cups basmati rice cooked
- 1 4 oz can mild green chiles diced
- 2 cups thick and chunky salsa divided
- 1/2 cup chicken broth
- 1 cup cheddar cheese shredded
- 1 cup Monterrey Jack cheese shredded
Seasoning
- 1 tbsp garlic powder
- 2 tsp ground cumin
- 1.5 tsp chili powder
- 1 tsp smoked paprika
- 1/2 tsp dried oregano
- 1/2 tsp onion powder
- 1/2 tsp salt
- ½ tsp black pepper
Garnish
- 1/2 avocado diced
- Cilantro chopped
- Sour cream
Instructions
- Preheat the oven to 400F. Prepare a 9×13 casserole dish.
- Pound chicken breasts to thin them out a little bit and make sure they’re more or less even in thickness.
- In a small bowl, combine all the seasoning ingredients.
- Place chicken breasts on a plate, drizzle with olive oil, and then sprinkle with half of the seasoning. Rub it into the chicken, flip, and sprinkle with the rest of the seasoning, covering both sides of the chicken well.
- Add black beans, corn, cooked basmati rice, green chiles, 1 cup chunky salsa, and chicken broth. Stir to combine inside the casserole dish and level out.
- Add seasoned chicken inside to the casserole dish, cover with the remaining 1 cup of salsa.
- Bake in the oven for 30 minutes until the chicken is fully cooked through. The thinner the chicken breasts, the quicker they’ll cook, so cook for an extra 10 minutes or so if needed.
- Remove the casserole dish from the oven, sprinkle with cheddar and Monterrey Jack cheese. Broil for 3-5 minutes until the cheese melts and turns slightly golden.
- Garnish with avocado, cilantro, and sour cream.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Can I prepare this recipe without the rice in the same casserole dish under the chicken- and would the cook time stay the same?
Hello Wendy,
Yes you can do that. The cooking time is not going to change because we want to fully cook our chicken. 🙂