Instant Pot Weight Watchers Casserole–not a lot of calories but lots of flavor! Seasoned chicken with beans, corn and cauliflower rice.
Instant Pot Weight Watchers Casserole
Welcome to 2023! If you’re trying to eat a little healthier and get back on track after a few weeks of indulging I have a good recipe for you today! This is like a healthy chicken taco casserole. It’s got lots of flavor from the seasonings and you can eat a large serving of it for under 400 calories! For a smaller, lunch size portion the casserole only has 263 calories.
There is a creamy element to the dish thanks to smashed beans (this also adds fiber). Plus you’ll get plenty of protein (37 grams!) because of the white meat chicken. It has your vegetables, carbs and protein all in one dish so you won’t need to make a side dish to go along with it.
For the bulk of the dish cauliflower rice is used. If you haven’t tried cauliflower rice yet I think you need to! It’s a great way to feel like you’re eating a grain without all the carbs and calories. You get to feel full without tons of calories. A whole bag of cauliflower rice only has 113 calories.
I like to make this dish and eat it for lunch all week. You can use lunch containers* that are microwave friendly and then just pop one of the containers into the microwave for 90 seconds and have lunch all ready to go!
Ingredients you’ll need…
- Chicken broth
- Minced dry onion
- Boneless skinless chicken breasts
- Kosher salt
- Chili powder
- Cumin
- Garlic powder
- Black pepper
- Smoked paprika
- A can of pinto, navy, kidney or great northern beans
- Corn–canned, frozen or fresh
- Frozen riced cauliflower–I buy mine at Costco
- Taco sauce–or green salsa
- Tomato–or pico de gallo
- Green onions–you can also use chopped cilantro
- Grated cheddar cheese–or another type of cheese you like
- Sour cream–or plain greek yogurt
- Avocado–or guacamole
Steps
Add chicken broth into pot. Sprinkle in the onions. Place chicken into bottom of pot and then sprinkle the chicken with salt, chili powder, cumin, garlic powder, black pepper and paprika. Dump the beans into the pot.
Cover Instant Pot and secure the lid. Make sure valve is set to sealing. Set the manual/pressure cook button to 10 minutes for fresh chicken or 12 minutes for frozen chicken. When time is up let pot sit for 10 minutes and then move valve to venting and remove the lid.
Place chicken on cutting board and slice or chop. Set aside.
Use a potato masher to mash the beans in the pot. (I like to keep a few of them intact so there is a creamy chunky type of feel).
Cook cauliflower according to package directions (mine was steam in the bag and I just microwaved it for 5 minutes while the chicken was pressure cooking). Stir cauliflower, corn, chicken and taco sauce into the pot.
Scoop onto 4 separate plates. Top each portion with a quarter of the tomatoes, onions, cheese, sour cream and avocado. Serve and enjoy!
Notes/Tips
- We had this as an all in one pot meal but if you want something extra try serving this with a big green salad and your favorite salad dressing. I love olive garden italian dressing or newman’s own balsamic dressing. You can also serve it with cornbread and honey butter (for the hungry teens in your family!).
- I used my 6 quart Instant Pot*. You can also make this in a 3 or 8 quart pot.
- Store leftovers in an airtight container* in the refrigerator for up to 5 days or in the freezer for up to 3 months.
- Other recipes you can make with green taco sauce are Instant Pot Cheesy Taco Orzo and Acapulco Delight.
- Recipe loosely adapted from Slap Dash Mom.
More Instant Pot Healthy Recipes…
Instant Pot Diet Soup
Low in calories and high in flavor! This soup is super tasty and will fill you up. You can make it in the Instant Pot or the Crockpot.
Instant Pot Skinny Honey Lemon Chicken
A fast and easy chicken breast recipe with a light lemony sauce.
Instant Pot Greek Chicken Potato Bowls
Seasoned chicken and potatoes with tomatoes, cucumbers, red onions and feta.
Get in my Belly Supper
You’ll love this Instant Pot cauliflower rice stir fry recipe so much you’ll be saying “get in my belly!” It’s got smoked sausage, cabbage, mixed veggies and soy sauce. It’s a healthy and delicious dinner.
Instant Pot Fat Burning Soup
A flavorful soup with lots of veggies including cabbage, carrots and cauliflower. With only 87 calories per cup of soup you can eat this with no guilt!
Did you know you can filter the recipes on my website to search by meat type, IP or Crockpot, low carb, gluten free, etc.? Use the filter to find exactly what you are looking for.
Instant Pot Weight Watchers Casserole
- Prep Time: 20 minutes
- Cook Time: 10 minutes (plus 10 minute NPR)
- Total Time: 30 minutes
- Yield: 4–6 servings 1x
Description
Not a lot of calories but lots of flavor! Seasoned chicken with beans, corn and cauliflower rice.
Ingredients
- 1/2 cup chicken broth
- 1 Tbsp minced dry onion
- 1 pound boneless skinless chicken breasts
- 1 tsp kosher salt
- 1 tsp chili powder
- 1 tsp cumin
- 1 tsp garlic powder
- 1 tsp black pepper
- 1/4 tsp smoked paprika
- 1 (15 oz) can pinto, navy, kidney or great northern beans, rinsed and drained
- 1 (16 oz) bag frozen riced cauliflower
- 1 (15.25 oz) can corn, drained
- 1/2 cup green taco sauce (or green salsa)
- 1 large tomato, diced
- 2 green onions, diced
- 1/4 cup grated cheddar cheese
- 4 Tbsp sour cream
- 1/2 of one large avocado, diced
Instructions
- Add chicken broth into pot. Sprinkle in the onions. Place chicken into bottom of pot and then sprinkle the chicken with salt, chili powder, cumin, garlic powder, black pepper and paprika. Dump the beans into the pot.
- Cover Instant Pot and secure the lid. Make sure valve is set to sealing. Set the manual/pressure cook button to 10 minutes for fresh chicken or 12 minutes for frozen chicken. When time is up let pot sit for 10 minutes and then move valve to venting and remove the lid.
- Place chicken on cutting board and slice or chop. Set aside.
- Use a potato masher to mash the beans in the pot. Cook cauliflower according to package directions (mine was steam in the bag and I just microwaved it for 5 minutes while the chicken was pressure cooking). Stir cauliflower, corn, chicken and taco sauce into the pot.
- Scoop onto 4 separate plates. Top each portion with a quarter of the tomatoes, onions, cheese, sour cream and avocado. Serve and enjoy!
- Category: Chicken
- Method: Instant Pot
*Karen Petersen is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.
Looks good but can I use regular rice?
Sure I would use 1 cup of raw white rice and 1.5 cups of broth.
Can this be made with chicken thighs instead of ch breasts? Thank you.
Yes! Same cooking time will work for thighs.