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Healthy Recipes, Nutrition Myth Busting, Healthy Eating Tips

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Healthy Chicken Cassoulet – Low Fat, High Fibre, High Protein

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DISCLAIMER: This post was developed in sponsored partnership with All-Bran, however, as always, all opinions are genuine.

Medically reviewed by Abbey Sharp, Registered Dietitian (RD), BASc.

It’s officially Autumn, and Winter is well on its way, which means cozy sweaters, hot cocoa and lots of comfort food like one of my go-to meals- Chicken Cassoulet.
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But just because we’re craving that cold-weather fare and covering up in chunky layers doesn’t mean we need to put the breaks on our fresh and light Summer eating habits. In fact, Autumn can be an ideal time to get ourselves into a healthy routine because the recipes are so rewarding, you’re going to want to stay in and cook!

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Dreaming of French Chicken Cassoulet … In Canada

This cozy chicken cassoulet takes the French classic one-pot-wonder and boosts it’s nutritional value by using lean chicken breasts and turkey sausages, and topping it off with some high fibre All-Bran cereal.

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Seriously, a half cup of this stuff gives you 10 grams of fibre and 4 grams of protein in just 80 calories- a huge improvement from the nutrient-poor white bread crumbs. Serve this chicken cassoulet with some steamed green beans and a little slice of crusty whole grain bread, and you have a comforting meal worth staying in for.

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As part of the Kellogg’s All-Bran Incorporation Program, I am also so excited to be giving away an All-Bran Prize Pack including a chance to attend the Cook for the Cure Celebrity Chef School on November 14th!

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To enter you must create or re-create a recipe using All-Bran cereal and reference Kellogg’s All-bran Incorporation Program.  Then post the recipe on social media linking back to my blog post and using the hashtag #AllBran. In addition to this chicken cassoulet, you should also check out my other All-Bran recipes including my Holiday Cocktail Meatballs and my Healthy Pumpkin Apple Crisp!

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More of a visual person? Check out the full chicken cassoulet recipe in this easy how-to video here!

cassoulet, chicken cassoulet, healthy cassoulet, high fibre cassoulet

Healthy Chicken Cassoulet

It’s officially Autumn, and Winter is well on its way, which means cozy sweaters, hot cocoa and lots of comfort food like one of my go-to meals- Chicken Cassoulet .
3.84 from 6 votes
Print Pin Rate
Course: Dinner
Cuisine: French
Prep Time: 15 minutes
Cook Time: 50 minutes
Total Time: 1 hour 5 minutes
Servings: 4 people
Calories: 420kcal
Author: Abbey Sharp

Ingredients

All-Bran Topping

  • 1 tsp extra virgin olive oil
  • 6 tbsp All-Bran Original Cereal
  • 1 clove garlic finely minced
  • 2 tbsp parsley finely chopped
  • Pinch each of salt and pepper

Casserole

  • 1 tsp extra virgin olive oil
  • 2 skinless boneless chicken breasts cut in half
  • Pinch each of salt and pepper
  • 2 low fat turkey sausages cut in half
  • 1 1/2 cups of thinly sliced onions
  • 2 cloves garlic minced
  • 3/4 tsp dried herbs de Provence
  • 1 bay leaf
  • 3 leaves thyme
  • 14 1/2 oz can of diced tomatoes in juice
  • Pinch salt and pepper pinch of each
  • 19 oz can of white beans (Cannellini, Navy or Great Northern), drained and rinsed

Instructions

  • Preheat oven to 375 F.
  • Heat a teaspoon of olive oil in a Dutch oven over medium heat. Add in the All-Bran cereal, and garlic, and a pinch each of salt and pepper. Stir until combined and crumbly, mix with the parsley and then set aside.
  • Season the chicken with a pinch each of salt and pepper.
  • When the pan is hot, add the chicken breasts and sear on all sides until golden brown, about 4 minutes per side. Remove from the pot, and set aside.
  • In the same pot, add in the sausages, and sear on each side until golden brown. Remove from pot, and set aside.
  • Return the pot to the low heat, and add in the onions. Cook for 7-8 minutes, until softened. Add in the garlic and cook for another 30 seconds. Add in the herbs, bay leaf, thyme, tomatoes with their juice, and season with a pinch each of salt and pepper.
  • Bring the mixture to a boil. Reduce the heat to medium low and simmer for 8 minutes.
  • Add in chicken breasts, sausages and beans and transfer to the oven with the lid on for 10 minutes.
  • After 10 minutes, remove the lid and finish cooking until the sausages and the breasts reach an internal temperature of at least 165 F.
  • Remove from the oven and top with the All-Bran crumble. Serve immediately.

Nutrition

Calories: 420kcal
Tried this Recipe? Pin it for Later!Mention @AbbeysKitchen or tag #abbeyskitchen!

Disclaimer: This recipe was developed in paid partnership with All-Bran, however opinions are genuine.

Updated on October 4th, 2021

CONSUMER NOTICE: You should assume that the publisher of this website has an affiliate relationship and/or another material connection to the providers of goods and services mentioned on this website and may be compensated when you purchase from a provider. You should always perform due diligence before buying goods or services from anyone via the Internet or offline.

About Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.

Abbey Sharp smiling.

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Reader Interactions

12 Comments

  2. inspired cookie says

    I made this recipe today am very impressed! It is absolutely reminiscent of traditional cassoulet, with a healthy twist. We thoroughly enjoyed it and it will now enter our regular meal rotation! the leftovers for lunch are incredible. I did make a few alterations. I used chicken thighs instead of breasts and I also cut the turkey sausages into bite-size pieces, both of which resembled traditional duck cassoulet. thank you for sharing this fantastic recipe.

    reply to this comment
3.84 from 6 votes (4 ratings without comment)

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