1-First Step: Get everything ready Start by preheating your oven to 180°C. Rinse the quinoa well under cold water, then dice the chicken breast, chop the onion, mince the garlic, and finely chop the red chili. Having everything ready before the heat goes on makes this High-Protein Meals recipe smooth and stress-free, especially for busy weeknights.

2-Second Step: Brown the chicken Place the diced chicken in a large ovenproof dish and cook it over medium heat for about 5 minutes. Stir it often so it browns on the outside without sticking. This first step adds a deeper flavor and gives the casserole a richer, more cooked-through finish once it goes into the oven.

3-Third Step: Add the vegetables and chili Add the chopped onion, minced garlic, and chopped red chili to the dish. Cook for another 3 minutes, stirring regularly. The onion should soften, the garlic should turn fragrant, and the chili should start to release its heat. If you want a milder casserole, use less chili or remove the seeds before chopping.

4-Fourth Step: Stir in the grains, tomatoes, stock, and spices Now add the rinsed quinoa, canned chopped tomatoes, chicken stock, smoked paprika, cumin, salt, and pepper. Stir well so the quinoa is spread evenly through the sauce. The tomatoes and stock provide the liquid needed for the quinoa to cook while the spices give the casserole its signature savory, smoky flavor. If you are feeding younger eaters, this is also the best point to keep the spice level very low.

5-Fifth Step: Bring it to a simmer Let the mixture come to a gentle simmer on the stovetop. This helps the quinoa begin absorbing the liquid before baking. Keep an eye on the texture and make sure nothing sticks to the bottom of the dish. A good simmer is key for a tender final result.

6-Sixth Step: Cover and bake Cover the ovenproof dish with a lid or foil, then place it in the preheated oven. Bake for 40 minutes, or until the chicken is cooked through and the quinoa is tender. The covered bake keeps moisture locked in, which helps the casserole stay juicy and prevents the quinoa from drying out.

7-Final Step: Finish and serve Take the casserole out of the oven and check that the chicken is fully cooked and the quinoa has softened. Give it a gentle stir, then garnish with fresh cilantro before serving. This dish serves 4 and takes about 55 minutes total, with 10 minutes of prep and 45 minutes of cook time. For a full meal, pair it with a simple side salad or some roasted vegetables.