Fajita Chicken Casserole (Diabetic-Friendly)
🫑 Ingredients
- 2 cups cooked chicken breast (shredded or cubed)
- 1 bell pepper (sliced)
- 1 small onion (sliced)
- 1 cup diced tomatoes (fresh or canned, no added sugar)
- ½ cup shredded cheese (cheddar or mozzarella)
- 2 tbsp olive oil
- 2 cloves garlic (minced)
- 1 tsp chili powder
- 1 tsp cumin
- ½ tsp paprika
- Salt & black pepper (to taste)
- Optional: 2–3 tbsp plain Greek yogurt (for a light creamy texture)
🍳 Instructions
- Preheat oven to 180°C (350°F).
- Sauté veggies
Heat olive oil, cook onions, garlic, and bell peppers until slightly soft. - Mix everything
In a bowl, combine chicken, sautéed veggies, tomatoes, spices, and yogurt (if using). - Assemble
Transfer to a baking dish and sprinkle cheese on top. - Bake
Bake for 20–25 minutes until bubbly and heated through.
✅ Why it works for diabetes
- Low in carbs: No tortillas, pasta, or rice in the casserole.
- High protein: Chicken helps prevent blood sugar spikes.
- Fiber-rich veggies: Peppers and onions support slower glucose absorption.
- Healthy fats: Olive oil instead of processed sauces.
🍽️ Smart serving ideas
- Serve over cauliflower rice instead of regular rice
- Wrap in lettuce leaves for a low-carb fajita feel
- Pair with a fresh salad (lime + olive oil dressing)
⚠️ Tips
- Avoid store-bought fajita seasoning mixes with added sugar or starch—make your own like above.
- Keep cheese moderate to control calories and saturated fat.
- Watch portion size if you’re tracking blood sugar closely.
