High-Protein Chicken Tetrazzini Casserole

Casserole as a Macro Strategy

Traditional chicken tetrazzini is a calorie bomb — butter, heavy cream, egg yolks, full-fat cheese. The flavor is there. The macros are not. This version strips the fat sources that don't contribute flavor and replaces them with ones that do: Greek yogurt for creaminess, Parmesan for umami, bold seasoning on the chicken itself.

The result hits 42g protein per serving at 480 calories. That's a 30g-protein dish turned into a 42g dish by changing the sauce, not the concept. The casserole format also means six meal-prep portions from one 50-minute cook — Sunday prep that covers weeknight dinners without thinking.

The Recipe

Ingredients (6 servings)

• 2 lbs boneless skinless chicken breast
• 12 oz whole wheat spaghetti or linguine
• 2 cups non-fat Greek yogurt (plain)
• 1 cup low-sodium chicken broth
• 1 cup mushrooms, thinly sliced
• 1 medium onion, finely diced
• 4 cloves garlic, minced
• 1 cup frozen peas
• ½ cup Parmesan cheese, freshly grated
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp smoked paprika
• ¼ cup whole wheat breadcrumbs
• Salt & pepper to taste

Instructions

1. Preheat oven to 375°F (190°C). Cook pasta 1–2 minutes shy of al dente (it finishes in the oven). Drain and set aside.
2. Season chicken with garlic powder, onion powder, smoked paprika, salt, and pepper. Heat 1 tbsp olive oil in a large oven-safe skillet over medium-high. Sear chicken 5 minutes per side until golden. Let rest, then shred or cube into bite-sized pieces.
3. In the same skillet, heat remaining olive oil over medium. Sauté onion until translucent, 4 minutes. Add mushrooms and cook until they release moisture and begin to brown, about 5 minutes. Add garlic and stir 1 minute.
4. Reduce heat to low. Whisk together Greek yogurt and chicken broth until smooth. Pour into the skillet, stirring gently to combine with the vegetables. Do not boil — heat just until warm and combined.
5. In a large 9×13 baking dish, combine the cooked pasta, shredded chicken, peas, and yogurt sauce. Toss to coat evenly. Top with grated Parmesan and breadcrumbs.
6. Bake 25–30 minutes until the top is golden and the edges are bubbling. Let rest 5 minutes before serving.
7. Serve with a few dashes of Citrus Scorch for a citrus-heat hit that cuts the richness perfectly. (Currently sold out — back ~May 17.)

Why Greek Yogurt Works Here

Heavy cream contributes fat and nothing else to a sauce. Greek yogurt contributes fat, protein, and a mild tang that complements savory flavors. Per cup: Greek yogurt has 23g protein and 0g fat (non-fat) versus heavy cream's 0g protein and 87g fat. The swap isn't a compromise — it's an upgrade in every measurable dimension.

The key technique: never boil the yogurt. Add it off high heat and stir over low warmth only. Boiling breaks the proteins and turns the sauce grainy. Gentle warming keeps it silky.

Meal Prep Notes

• Storage — portioned into 6 containers, refrigerates 4–5 days. Reheats in 2 minutes.
• Freezer — freeze individual portions before baking; thaw overnight and bake fresh. The texture holds better than post-bake freezing.
• Protein scaling — swap 2 lbs chicken for 2 lbs turkey breast to keep macros nearly identical with slightly different flavor.
• Lower carb variation — use zucchini noodles or chickpea pasta. Chickpea pasta adds another 3–4g protein per serving.

Macro Adjustments by Goal

The base recipe at 42g protein / 480 cal works well for maintenance or lean gaining. Adjust from here:

• Muscle gain (higher calories): Add ½ cup extra pasta per serving and a tablespoon of olive oil drizzle. Reaches ~590 cal / 43g protein.
• Fat loss (lower cal): Reduce pasta to 1.5 oz dry per serving, add an extra cup of peas. Drops to ~400 cal / 41g protein.
• Higher protein: Add ½ cup cottage cheese to the sauce — it blends invisibly and adds 7g protein per serving.

The full playbook — 26 recipes, all hitting 30g+ protein — is in the HeatFuel Cookbook. Also check out our Greek Turkey & Spinach Baked Ziti and Thai Peanut Chicken Power Bowl for more high-protein recipe ideas.