This Italian Chicken Meal Prep Casserole is made with tender chicken, juicy tomatoes, spinach, and Italian seasoning for a family-friendly, low-carb (keto-friendly), and gluten-free meal. There’s a vegetarian option included.
What chicken is best for meal prep?
When I make chicken casseroles like this one, I like to use any leftover chicken that I have in my fridge. Shredded chicken works best! If you don’t have any cooked chicken leftovers on hand, you can get a rotisserie chicken, or cook your own instant pot whole chicken.
Using white meat is generally a healthier choice for my Italian chicken recipe. But, if you are looking for a bit more fat and flavor, dark meat (chicken or turkey) could also be a great option.
Italian chicken casserole Ingredients
- Cooked Chicken – This recipe is perfect for using up leftovers. Grilled chicken or chicken strips (both diced), or shredded rotisserie chicken all work beautifully.
Vegetarian swap: Use 1 can of drained white beans or chickpeas (lightly mashed and mixed with the sauce).
- Sour Cream or Mayo – Use sour cream for a creamy base, or swap in real mayo for a dairy-free option.
- Zucchini – Slice into rounds, strips, or use spiralized zucchini. Press very well to remove excess moisture.
- Tomatoes – Fresh cherry tomatoes or canned diced tomatoes both work—just make sure they’re drained very well.
- Fresh Spinach – Lightly torn spinach adds texture and extra greens.
- Seasonings – Italian seasoning (store-bought or homemade). If your blend is mild, add a little garlic powder and onion powder for more depth and flavor.
How to Make Italian chicken casserole
For the best texture, lightly bake the sliced or spiralized zucchini at 400°F for about 10 minutes to remove excess moisture.
- Preheat oven and oil casserole dish/meal prep container. If meal prepping without baking, skip preheating oven.
- Toss chicken in sour cream or mayo. Mix in seasonings. Set aside.
Tip: If you skip the pre-bake step, press your zucchini really well with a clean towel to remove as much moisture as possible. This prevents a watery casserole.
- Layer zucchini and spinach at the bottom of the casserole dish. Save extra spinach for top. If using zucchini noodles, be sure to drain excess liquid from the noodles before layering at the bottom.
- Place chicken mixture on top of spinach and zucchini.
- Spoon diced tomatoes on top of the chicken. Add any extra spinach on top.
- Add grated or shredded cheese to top of casserole and season with salt and pepper to taste.
- Bake at 350F for 25-30 minutes or until top is golden brown and cheese is melted. Cool before storing leftovers.
How to store + meal prep Tips
For best results, store the components or assembled (uncooked) casserole in an oven-safe glass container with a tight-fitting lid. Glass helps prevent excess moisture, keeps the veggies crisp, and allows you to bake or reheat the casserole directly in the same dish.
Because zucchini tends to release water after freezing, I don’t recommend freezing this casserole. Instead, here are the best ways to meal prep it without baking:
Prep Ahead (But Don’t Assemble Yet)
Keep ingredients stored separately so the veggies stay crisp and the casserole doesn’t get watery.
Prep the components:
- Cook and shred the chicken (or prepare your vegetarian protein)
- Slice and press the zucchini
- Tear the spinach
- Dice and drain the tomatoes
Store each item in its own container, then assemble fresh before baking or reheating.
Assemble Right Before Eating
When you’re ready to bake, layer everything in a casserole dish or meal-prep bowl. This gives the best texture and prevents sogginess.
Meal Prep (Keep It Cold)
For fast weeknight dinners, you can assemble the casserole uncooked, refrigerate it, and bake it fresh within 2 days. This keeps the veggies from getting mushy and maintains the structure of the dish. Drain excess water from the casserole before baking.
Lunch Meal-Prep (No-Bake Option)
You can also turn this into simple lunch bowls:
- Skip the baking
- Layer zucchini, spinach, tomatoes, and the chicken mixture
- Refrigerate, then either toss it together cold like a “pasta salad” or warm it up in the microwave.
More of Our Favorite
Healthy meal prep Recipes
Italian Chicken Meal Prep Casserole (Vegetarian option)
- Total Time: 40 minutes
- Yield: 4 1x
- Diet: Gluten Free
Description
This Italian chicken casserole is a great use for leftover chicken or rotisserie chicken. It’s simple to make ahead and very meal prep friendly.
Ingredients
- 1 pound cooked chicken — shredded or diced (vegetarian sub in note)
- ⅓ cup sour cream or real mayo
- 1 tablespoon Italian seasoning
- Optional: ½ teaspoon garlic powder + ½ teaspoon onion powder (for extra flavor)
- 1 to 2 cups sliced or spiralized zucchini (pressed very well to remove excess water)
- 2 cups torn spinach
- 1 ½ cups diced cherry tomatoes (or equal amount canned Italian herb diced tomatoes, very well drained)
- Kosher salt and black pepper, to taste
- Optional: shredded cheese or dairy-free cheese for topping
Instructions
Before you begin: For the best texture, lightly bake the zucchini (slices or spiralized) at 400°F for 10 minutes to help remove excess water.
- Preheat your oven to 350°F and oil your casserole or meal prep dish.
- Toss the chicken with the sour cream or mayo and Italian seasoning until well coated.
- Layer the zucchini and spinach in the bottom of the dish. Tip: If you skip the pre-bake step, press your zucchini really well with a clean towel to remove as much moisture as possible before layering. This prevents a watery casserole.
- Add the chicken mixture on top, then spoon the tomatoes over the chicken and add any extra spinach.
- Finish with shredded cheese if you’d like, then season with salt and pepper.
- Bake for 25 to 30 minutes, or until the top is golden and the edges are bubbling.
- Store leftovers in an airtight container in the refrigerator for up to 4 days. If any excess liquid collects in the dish, drain it off before reheating. See notes for meal prep option.
Notes
Vegetarian Option – Use 1 can drained and rinsed white beans or chickpeas in place of the chicken. Mash them lightly and mix with the sauce for the best texture.
Protein Boost: Add cooked chicken sausage or Italian turkey sausage for extra flavor.
Flavor Tip: If your Italian seasoning is mild, add optional garlic powder + onion powder for a more flavor.
Meal Prep: Prep all components ahead but keep them stored separately to prevent excess moisture. Cook and shred the chicken (or vegetarian protein), slice and press the zucchini, tear the spinach, and dice and drain the tomatoes. Store each ingredient in its own container, then assemble the casserole right before baking or reheating for the best texture and to avoid a watery casserole. See blog post for no-bake lunch option.
- Prep Time: 10
- Cook Time: 30
- Category: dinner
- Method: bake
- Cuisine: Italian
Nutrition
- Serving Size: about 1½ to 2 cups, including mozzarella or parmesan cheese topping
- Calories: ~220- 225
- Sugar: 2-4 g
- Sodium: 145 mg
- Fat: 7 -8 g
- Saturated Fat: 3 grams
- Carbohydrates: 6–8 g
- Fiber: 1-2 g
- Protein: 28-30 g
- Cholesterol: 90 mg
Very very good!!! I wanted a little more vegetables so I added 2 cans of quartered artichokes in water. I drained them and squeezed out the excess liquid. I did a 1/3 cup of mayo and sour cream since I added the artichokes. I also added mozzarella cheese, about 1/2 cup to the mix, and another to the top. So good!
Oh I love the addition of artichoke! I’ll definitely have to try that next, yum! Thanks for your feedback Melissa!
make sure to remove the juicy seedy part of the tomatoes
Thanks for that tip Lauren! Did you try the casserole with grape or cherry tomatoes?
Hi Lindsay,
Thank you for sharing this recipe.
Question about Macros – the carb count is net or total carbs?
Also if veggie version what can we add and what will be the macros after?
Thank you once again
Should be total. But then subtract fiber and you can get net count. Does that make sense?
My kids love this dish!
So glad to hear that!
Meal prepping is my jam! really helps to get food on the table in a hurry! Loved the suggestion about these containers! Checking them out ASAP!
I know right?! That’s another reason I love meal prepping too! And the containers are so cool! I think you’ll love them as much as I do!
I love these containers!!! thank you for sharing!!
Yaayy! You’re welcome, Alice!
This was really delicious!! A huge hit at my house!
So glad everyone loved it! Thanks, Toni!
I’m always looking for more easy and healthy recipes! This one looks so delicious!
Thanks, Laura! Glad I was able to help!
This was our dinner last night and it was HUGE hit! Even my picky 13 year old loved it!
WooHoo!! Glad to hear that Lauren! Thanks!