Cheesy Southwest Chicken and Bean Skillet Casserole
A cozy, quick weeknight casserole made with tender shredded chicken, hearty black beans, sweet corn, and rice melted under dairy-free cheddar. Easy to assemble in one pan using pre-cooked ingredients for a satisfying dinner.
Prep
10 min
Cook
20 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Marie + Lila
Marie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Mixing bowl
Time saver
Prep Ahead: You can assemble this casserole up to 24 hours in advance, store it covered in the refrigerator, and add 5 to 10 minutes to the covered baking time.
Do these three things first
- 1Preheat your oven to 375°F (190°C) and lightly oil an 8x8-inch (20x20cm) baking…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 375°F (190°C) and…
- 01
Preheat your oven to 375°F (190°C) and…
Preheat your oven to 375°F (190°C) and lightly oil an 8x8-inch (20x20cm) baking dish or oven-safe skillet.
Tap card to mark done - 02
Combine the shredded cooked chicken breast
In a large mixing bowl, combine the shredded cooked chicken breast, cooked brown rice, rinsed black beans, sweet corn, and frozen mixed vegetables.
Tap card to mark done - 03
Pour in the low-sodium chicken broth
Pour in the low-sodium chicken broth, olive oil, chili powder, cumin, garlic powder, and fine sea salt, then stir thoroughly until evenly coated.
Look for: evenly coated
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Transfer the mixture into the prepared baking…
Transfer the mixture into the prepared baking dish and spread it into an even layer using a spatula.
Tap card to mark done - 05
Sprinkle the dairy-free shredded cheddar cheese evenly…
Sprinkle the dairy-free shredded cheddar cheese evenly over the top of the chicken and vegetable layer.
Ready when: everything is assembled and ready to enjoy
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Cover the baking dish loosely with aluminum…
Cover the baking dish loosely with aluminum foil and bake for 15 minutes until hot and bubbling throughout.
Look for: hot and bubbling throughout
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Remove the foil and bake uncovered for…
Remove the foil and bake uncovered for an additional 5 minutes until the dairy-free cheese is fully melted and golden at the edges.
Look for: the dairy-free cheese is fully melted and golden at the edges
Tap card to mark done - 08
Allow the casserole to rest for 5…
Allow the casserole to rest for 5 minutes before serving to allow the sauces to settle.
Allow: 5 minutes
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