Healthy chicken broccoli rice casserole! Chicken, broccoli, and rice can get a bad rap – aka boring diet food. But when it’s all nestled together with spices, a creamy sauce, and cheese, how can you go wrong?!
To be honest, I had no idea what a casserole was until moving to Texas. I grew up in the northeast and it just wasn’t something that my mom made us for dinner. But now that I know what they are, I love them. Plus they make an easy way to put together a meal without having to overthink it.
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Traditionally, casseroles are made with a cream-based soup – cream of mushroom soup or cream of chicken soup are popular choices. Instead of one of those, we are using a mixture of cream cheese and greek yogurt. It lightens it up while adding in some more protein.
This cheesy chicken broccoli rice casserole is hearty, filling, full of flavor, and totally hits the spot when craving comfort food, but still wanting to keep it healthy. Plus it’s perfect to make for meal prep for an easy dinner to have on hand for busy weeknights.
Why you’ll love this healthy chicken broccoli rice casserole recipe
- made in one pan!
- uses a lightened-up cream cheese and greek yogurt mixture – no cream of mushroom or chicken soup needed!
- it makes a complete and balanced meal – it has carbohydrates, protein, healthy fats, fiber, and veggies.
- great for meal prep – the leftovers save great and it works well for meal prep.
Are casseroles healthy?
Casseroles can be a great healthy meal. But, since their ingredients can be so varied, it will depend on how they are made and what is in them. When making or looking for a healthy casserole recipe, look for one with protein, a decent amount of vegetables, some carbs, and healthy fats. That way you will have a well-balanced meal.
Ingredients
- full-fat greek yogurt
- cream cheese
- garlic powder
- onion powder
- dried parsley
- red pepper flakes
- broccoli florets
- shredded chicken
- white rice
- bone broth or chicken broth
- shredded cheddar cheese
- salt and pepper
How to make healthy chicken broccoli rice casserole
- Preheat oven to 375 degrees Fahrenheit and grease a 9×13 baking dish.
- Make the cream cheese mixture. In a bowl or measuring cup, mix the greek yogurt, softened cream cheese, garlic powder, onion powder, dried parsley, and some salt and pepper until well combined.
- Assemble casserole. Add broccoli florets, chicken, rice, cream cheese mixture, broth, and salt and pepper to your casserole dish and mix well to combine, making sure everything is evenly distributed. Push down the ingredients as they should be mostly covered by the liquid.
- Bake. Cover with aluminum foil and bake for 30 minutes. Remove the foil and cook for another 10-15 minutes uncovered until most of the liquid is absorbed and the rice and veggies are cooked. Remove from the oven and sprinkle with shredded cheese. Bake for another 5 minutes until the cheese is melted. Let cool for 5-10 minutes and slice into 8 equal-size pieces.
- Enjoy! Top with your favorite toppings and enjoy!
What to serve with chicken broccoli rice casserole
There is no wrong way to serve this chicken and rice casserole. It makes a balanced meal on its own but can be served with a few things as well.
- serve with a side salad
- roasted veggies
- toppings – fresh parsley, hot sauce, red pepper flakes, avocado, green onion, yogurt, or sour cream
Storage and reheating
- refrigerator – store the leftover casserole in an airtight container in the fridge for up to 4-5 days.
- freezer – this recipe would be perfect to freeze. You can either freeze the whole recipe in a large container or individual servings. It should last up to 3 months in the freezer. When ready to eat, let defrost in the fridge or on the counter. Either bake it in the oven to warm through (if whole) or if you have an individual piece, microwave it or heat it in a skillet.
- reheating – reheat it in the microwave or a skillet until warmed through.
Substitutions
- full-fat greek yogurt – I like using full-fat for more flavor, but low-fat or fat-free will also work. Use dairy-free if needed. Sour cream will work as well, but it will bring down the protein and increase the fat.
- cream cheese – use dairy-free if needed.
- spices – feel free to adjust the amount of spices or add more if you like.
- broccoli florets – I like using fresh broccoli, but frozen broccoli florets will work. They will release more liquid while cooking so you may need to adjust the liquid amount.
- shredded chicken – chicken breasts or chicken thighs will work. You can use a store-bought rotisserie chicken and shred it yourself.
- white rice – long grain rice (I used jasmine) works best. Short grain rice will work but it will come out more sticky. I have not tried this, but brown rice should work. If using brown rice, you need more liquid and will need to add more cooking time.
- bone broth or chicken broth – any kind of broth (chicken, beef, vegetable) will work.
- cheddar cheese – try mozzarella, monetary jack, or pepper jack cheese.
Here are some additions you can add:
- veggies – add more if you like! Frozen cauliflower rice, diced zucchini, or diced bell pepper would all work. You may have to bake it a little longer if the veggies you are using release a lot of liquid once cooked.
- crunchy topping – once baked, add some crushed/crumbled crackers or pretzels for a crunchy topping.
More healthy casserole recipes
- chili spaghetti squash casserole
- chicken taco casserole (dump & bake)
- beef burrito casserole
- jalapeno popper chicken casserole
- ground turkey spaghetti squash casserole
- buffalo chicken casserole
If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
Healthy Chicken Broccoli Rice Casserole
equipment
ingredients
- 1/2 cup full-fat greek yogurt (4 ounces)
- 1/2 cup cream cheese, softened (4 ounces)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried parsley
- 1/2 teaspoon red pepper flakes (use less for less spicy)
- 5 cups broccoli florets (400 grams)
- 4 heaping cups shredded chicken (1 pound)
- 1 cup long grain white rice, rinsed (uncooked)
- 2 cups bone broth (or chicken broth)
- 1 heaping cup shredded cheddar cheese (3 ounces)
- salt and pepper, to taste
- for topping – fresh parsley, hot sauce, red pepper flakes…
instructions
- Preheat oven to 375 degrees and grease a 9×13 baking dish.
- Make the cream cheese mixture. In a bowl or measuring cup, add the greek yogurt, softened cream cheese, garlic powder, onion powder, dried parsley, and some salt and pepper and stir until well combined.
- Assemble casserole. Add broccoli florets, chicken, rice, cream cheese mixture, broth, and salt and pepper to your casserole dish and mix well to combine, making sure everything is evenly distributed. It helps to spread the broccoli across the bottom, then spread the chicken, and so on as it makes it easier to mix and ensure the ingredients are evenly distributed. Push down the ingredients as they should be mostly covered by the liquid.
- Bake. Cover with aluminum foil and bake for 30 minutes. Remove the foil and cook for another 10-15 minutes uncovered until most of the liquid is absorbed and the rice and veggies are cooked. Remove from the oven and sprinkle with shredded cheese. Bake for another 5 minutes until the cheese is melted. Let cool for 5-10 minutes and slice into 8 equal-size pieces.
- Enjoy! Top with your favorite toppings and enjoy!
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nutrition
Recipe by Kelly Nardo, Eat the Gains | Photography by Sierra Inn
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Delicious and easy to make. I used 1.5 cups of long-grain brown rice and 4 cups of broth. I baked for an hour.
Glad you enjoyed it, LaToya! Thanks for trying!