This is an easy, high-protein recipe that utilizes frozen and pantry-safe foods to create a hearty family dinner that everyone will love. The recipe calls for canned chicken and frozen vegetables, but all ingredients can be replaced with fresh alternatives depending on what you have available.

Prep Time: 10 minutes | Cook Time: 40 minutes | Makes 4 Large Serving


  • 14 oz canned chicken breast, drained
  • 12 oz bag of frozen mirepoix (chopped onion, carrot, celery)
  • 12 oz bag of cauliflower rice
  • ½ box Banza chickpea pasta shells, cooked
  • 5.3 oz plain nonfat Greek yogurt (1 single-serve cup)
  • 4 oz Frank’s Redhot Buffalo sauce
  • 2 large eggs
  • 3/4 cup shredded cheddar cheese
  • Salt and pepper to taste

Preheat the oven to 375F. Spray an 8” x 8” baking dish with cooking oil spray. 

Add drained chicken, mirepoix, cauliflower rice, and cooked pasta to a large mixing bowl. Break up any large frozen pieces and mix all ingredients together.

Add Greek yogurt and buffalo sauce to a small mixing bowl and mix until well-combined. Scramble eggs in a separate small bowl. 

Mix creamy buffalo sauce and eggs into chicken mixture and combine well. Spoon chicken mixture into baking dish and flatten using a spatula.

Bake for 40 minutes. Remove from the oven and top with shredded cheese then bake for an additional 5-10 minutes or until the cheese has melted. Let cool for 5 minutes before serving.

Nutrition Information per Serving: 397 calories, 43g protein, 15g fat, 30g carbohydrates

Kate Lyman and Diana Dewan are Memphis-based nutrition coaches who believe in ditching restrictive diet rules and building flexible eating habits so that you can eat the foods you enjoy while still working towards your goals. They create and share simple, family-friendly recipes that make healthy eating an easy part of your busy lifestyle. Cookbooks and other nutrition resources can be found