Mexican Chicken Casserole

Name: Mexican Chicken Casserole
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 8 servings
Cuisine: American
Ingredients: cooking spray; 3 cups cooked chicken (cubed); 1 cup red onion (chopped); 1 jalapeño (stemmed, seeded, finely chopped); 2 cloves garlic (finely chopped); 1 can black beans (rinsed and drained); 1 can Rotel tomatoes (9.5-10 ounce can); 1 can cream of chicken soup; 1 cup corn niblets (frozen); ½ cup sour cream; 2 teaspoons chili powder; 2 teaspoons ground cumin; 1 ½ teaspoons kosher salt; ½ teaspoon ground black pepper; ½ teaspoon chipotle powder (optional); 3 cups tortilla chips (crushed); 1 ½ cups cheddar cheese (shredded and divided); 1 ½ cups Monterey Jack cheese (shredded and divided); fresh cilantro (chopped for serving); tomatoes (chopped for serving); avocado (chopped for serving)

Layered casserole combining shredded chicken, black beans, corn, and Rotel tomatoes bound with cream of chicken soup and sour cream, seasoned with chili powder and cumin. Baked until bubbly and heated through.

Glycemic Load: 6.2 (Low)

460 calories per serving

Serves: 8

Prep: 20 minutes

Cook: 35 minutes

Original recipe: cookwhatyoulove.com

About This Calculation

Mexican Chicken Casserole has a low glycemic load of 6.2 per serving — minimal blood sugar impact — suitable for most people managing diabetes or blood sugar levels.

The primary glycemic load contributors are tortilla chips (GL 3.2), frozen sweet corn kernels (GL 1.7), canned black beans, drained and rinsed (GL 1.0). These ingredients account for the majority of the carbohydrate impact per serving.

Glycemic load is calculated as GL = (GI × Net Carbs per serving) ÷ 100, where GI is the glycemic index and net carbs exclude dietary fiber. Calculations draw on established nutritional references including USDA FoodData Central values and peer-reviewed glycemic index research.