Tabouli Chicken Casserole

Elevate your weeknight dinner game with this flavorful Tabouli Chicken Casserole! This Mediterranean-inspired dish combines tender, golden-seared chicken breasts with a vibrant tabouli base made from hearty bulgur wheat, fresh parsley, mint, tomatoes, and cucumbers. Infused with bright lemon juice, fragrant cumin, and a touch of garlic, this casserole is baked to perfection with a savory blend of chicken broth and topped with melted Mozzarella and tangy Feta cheese. Simple yet satisfying, it marries wholesome ingredients with rich, cheesy indulgence. Perfect for meal prepping or serving at gatherings, this one-pan recipe is as easy to prepare as it is delicious.

Nutriscore Rating: 75/100

Prep Time:30 mins

Cook Time:40 mins

Total Time:70 mins

Servings: 6

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 1 cup bulgur wheat
• 2 cups boiling water
• 1 cup fresh parsley, chopped
• 0.5 cup fresh mint, chopped
• 2 medium tomatoes, diced
• 1 medium cucumber, diced
• 3 stalks green onions, sliced
• 0.25 cup lemon juice
• 0.25 cup extra-virgin olive oil
• 1 teaspoon ground cumin
• 1 teaspoon garlic powder
• 1.5 teaspoons salt
• 1 teaspoon black pepper
• 1.5 cups chicken broth
• 1 cup Mozzarella cheese, shredded
• 0.5 cup Feta cheese, crumbled

Directions

Step 1

Preheat the oven to 375°F (190°C).

Step 2

Place the bulgur wheat in a heatproof bowl. Pour the boiling water over the bulgur, cover the bowl, and let it sit for 15 minutes until the bulgur absorbs the water and softens. Fluff with a fork and set aside.

Step 3

Season the chicken breasts with 1 teaspoon of salt, 0.5 teaspoon of black pepper, garlic powder, and ground cumin.

Step 4

Heat a large skillet over medium heat and sear the chicken breasts for 3-4 minutes per side until golden brown (they do not need to be fully cooked). Remove and set aside.

Step 5

In a large mixing bowl, combine the prepared bulgur, parsley, mint, diced tomatoes, cucumber, green onions, lemon juice, olive oil, 0.5 teaspoon salt, and 0.5 teaspoon black pepper. Mix well to create the tabouli base.

Step 6

Layer the tabouli mixture evenly in the bottom of a 9x13-inch casserole dish.

Step 7

Place the seared chicken breasts on top of the tabouli mixture.

Step 8

Pour chicken broth evenly over the casserole to add moisture for baking.

Step 9

Cover the casserole dish tightly with aluminum foil and bake in the preheated oven for 25 minutes.

Step 10

Uncover the casserole dish and sprinkle shredded Mozzarella and crumbled Feta cheese evenly over the top.

Step 11

Return the dish to the oven and bake for an additional 10-15 minutes, or until the chicken is fully cooked (internal temperature of 165°F) and the cheese is melted and bubbly.

Step 12

Remove the casserole from the oven and let it rest for 5 minutes before serving.

Step 13

Garnish with extra parsley or mint if desired and serve warm.

Nutrition Facts

Serving size	2538.2 grams (2538.2g)

Amount per serving	% Daily Value*
Calories	2690

Total Fat 129.20g	166%
Saturated Fat 43.40g	217%
Polyunsaturated Fat 0.00g
Cholesterol 484mg	161%
Sodium 6808mg	296%
Total Carbohydrate 208.40g	76%
Dietary Fiber 57.50g	205%
Total Sugars 26.90g
Protein 195.60g	391%

Vitamin D 4IU	18%
Calcium 2539mg	195%
Iron 37mg	204%
Potassium 6192mg	132%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 41.8%

Protein: 28.2%

Carbs: 30.0%