Chicken and Vegetable Casserole

Anti-Inflammatory Chicken and Vegetable Casserole..

Description

This Anti-Inflammatory Chicken and Vegetable Casserole is a wholesome, nutrient-dense comfort dish made with lean shredded chicken, antioxidant-rich vegetables, and a creamy dairy-free turmeric sauce. It’s designed to support a healthy immune system, gut health, and reduced inflammation while still delivering rich, satisfying flavor.

Unlike traditional casseroles loaded with heavy cream and processed ingredients, this version uses anti-inflammatory superfoods like turmeric, garlic, olive oil, and colorful vegetables — making it perfect for clean eating, meal prep, and family-friendly healthy dinners.

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🛒 Ingredients (Serves 6)

Protein Base

• 3 cups cooked, shredded organic chicken breast

• 1 tbsp extra virgin olive oil

Vegetables (Anti-Inflammatory Powerhouses)

• 1 cup carrots, diced

• 1 cup green peas

• ½ cup green beans, chopped

• ½ cup celery, diced

• ½ cup red bell pepper, diced

• 1 small onion, finely chopped

• 3 cloves garlic, minced

Creamy Turmeric Sauce

• 2 tbsp olive oil or avocado oil

• 2 tbsp gluten-free flour or almond flour

• 2 cups unsweetened almond milk (or coconut milk)

• ½ tsp turmeric powder

• ½ tsp black pepper (enhances turmeric absorption)

• ½ tsp sea salt

• ½ tsp dried thyme

• ½ tsp paprika

• 2 tbsp nutritional yeast (optional, for cheesy flavor)

Optional Topping

• ½ cup shredded grass-fed mozzarella or dairy-free cheese

• Fresh parsley for garnish

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👩‍🍳 Instructions

1. Preheat oven to 375°F (190°C).

2. In a skillet, sauté onion and garlic in olive oil until fragrant.

3. Add carrots, celery, green beans, and bell pepper. Cook 5–7 minutes until slightly tender.

4. Stir in shredded chicken and peas. Remove from heat.

5. In another pan, heat oil and whisk in flour. Slowly add almond milk while whisking to prevent lumps.

6. Add turmeric, pepper, salt, thyme, paprika, and nutritional yeast. Simmer until thick and creamy.

7. Combine sauce with chicken and vegetable mixture.

8. Transfer to a greased baking dish.

9. Sprinkle cheese (if using) on top.

10. Bake 20–25 minutes until golden and bubbly.

11. Let rest 5 minutes before serving.

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🍽 Serving Suggestions

• Serve over cauliflower rice for a low-carb anti-inflammatory meal

• Pair with a quinoa salad for added plant-based protein

• Add a side of leafy greens with olive oil dressing

• Enjoy as part of a clean eating meal prep plan

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🔄 Variations

🥥 Dairy-Free Version

Use coconut milk and dairy-free cheese.

🥦 Low-Carb / Keto

Replace flour with almond flour and skip peas.

🌱 Paleo Option

Use arrowroot powder instead of flour and skip cheese.

🐟 Omega-3 Boost

Add wild-caught salmon chunks for extra anti-inflammatory benefits.

🌶 Metabolism-Boosting

Add cayenne pepper or fresh ginger for extra thermogenic support.

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🥗 Estimated Nutrition (Per Serving)

• Calories: ~320

• Protein: 32g

• Carbohydrates: 18g

• Fiber: 4g

• Healthy Fats: 15g

• Sugar: 5g

• Rich in: Vitamin A, Vitamin C, Zinc, Selenium

Low-glycemic, high-protein, gluten-free adaptable.

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❓ Related Questions People Ask

Is chicken inflammatory?
Lean, minimally processed chicken is generally neutral to anti-inflammatory when cooked in healthy fats.

Can I freeze this casserole?
Yes! Freeze up to 3 months in an airtight container.

Is this good for weight loss?
Yes — it’s high-protein, balanced, and supports blood sugar stability.

Can I use rotisserie chicken?
Yes, choose organic and low-sodium options.

What makes this anti-inflammatory?
Turmeric, olive oil, garlic, colorful vegetables, and reduced processed dairy.

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💡 Final Thoughts

This Anti-Inflammatory Chicken and Vegetable Casserole proves that healthy comfort food doesn’t have to be boring. It’s perfect for meal prep, weight management, immune support, gut health optimization, and clean eating lifestyles.