This Healthier Broccoli Chicken Casserole wraps all the classic cozy flavors you love in a lighter, feel-good package. Tender chicken, wholesome brown rice, and bright broccoli are baked in a creamy Greek yogurt sauce and topped with just enough cheddar to feel indulgent without weighing you down.
Ingredients
- 2 cups cooked chicken, shredded
- 3 cups broccoli florets
- 1 cup uncooked brown rice, rinsed
- 2 cups low-sodium chicken broth
- 1 cup plain Greek yogurt (preferably 2%)
- 1 cup shredded cheddar cheese, divided
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon paprika
- Salt and black pepper, to taste
- 1/2 cup whole wheat breadcrumbs (optional, for topping)
- Nonstick cooking spray or a little extra oil, for greasing the baking dish
Instructions
- Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish with cooking spray or a little olive oil.
- Heat the olive oil in a large skillet over medium heat.
- Add the chopped onion and minced garlic. Sauté for 3–4 minutes, until the onion is soft and translucent.
- Add the broccoli florets to the skillet and cook for another 3–4 minutes, until they are bright green and just starting to become tender. Remove from heat.
- In a large mixing bowl, combine the shredded chicken, uncooked brown rice, chicken broth, Greek yogurt, half of the shredded cheddar cheese, paprika, salt, and black pepper.
- Add the sautéed broccoli mixture to the bowl and stir until everything is evenly combined.
- Transfer the mixture to the prepared 9×13-inch baking dish, spreading it into an even layer.
- If using, sprinkle the whole wheat breadcrumbs evenly over the top, then add the remaining shredded cheddar cheese.
- Cover the baking dish tightly with aluminum foil and bake for 30 minutes.
- Remove the foil and continue baking for 15–20 minutes, or until the casserole is bubbly, the rice is tender, and the cheese on top is melted and golden.
- Let the casserole rest for 5–10 minutes before serving to allow it to set and cool slightly, then scoop and serve warm.
Variation
- Swap the brown rice for cooked quinoa (reduce broth to about 1 cup and bake 10–15 minutes less) for a higher-protein, quicker-cooking version.
- Stir in a cup of extra vegetables such as peas, diced carrots, or mushrooms for more color and nutrition.
- Use a blend of cheeses like part cheddar and part mozzarella or Parmesan for a different flavor profile and extra melty top.
Cooking Notes
- Oven temperatures can vary; if the rice isn’t tender after the suggested time, cover again and bake for an additional 10–15 minutes, checking periodically.
- If the top browns too quickly, loosely tent the dish with foil for the remainder of the bake time to prevent over-browning while the rice finishes cooking.
- Full-fat Greek yogurt can be used for a richer texture; just keep in mind it will slightly increase the calorie and fat content.
Serving Suggestions
- Serve with a simple side salad such as mixed greens, cucumbers, and tomatoes with a light vinaigrette for a balanced meal.
- Pair with steamed or roasted vegetables like green beans, asparagus, or Brussels sprouts for extra fiber and color on the plate.
- Top each serving with a sprinkle of fresh parsley or chives and a squeeze of lemon juice to brighten the flavors.
Tips
- Rinse the brown rice under cold water before using to remove excess starch and help it cook more evenly.
- For meal prep, divide the baked casserole into individual containers and refrigerate for up to 4 days for easy grab-and-heat lunches or dinners.
- Let leftovers cool completely before covering and storing to avoid condensation, which can make the topping less crisp.
Prep Time
- Prep Time: 15 minutes
- Cook Time: 50 minutes
- Total Time: 1 hour 5 minutes
Nutritional Information (Per Serving)
- Calories: 320 kcal
- Protein: 26 g
- Sodium: 480 mg
Frequently Asked Questions
- Can I use frozen broccoli?
Yes, you can use frozen florets. Thaw and pat dry first, then briefly sauté with the onion and garlic or stir directly into the mixture before baking. - Can I use white rice instead of brown rice?
Yes, but reduce the broth slightly (start with about 1 1/2 cups) and check for doneness earlier, as white rice cooks faster. - How do I make this recipe gluten-free?
Skip the breadcrumbs or use gluten-free breadcrumbs, and ensure your broth and other ingredients are certified gluten-free. - Can I assemble this casserole ahead of time?
Yes. Assemble up to 24 hours in advance, cover, and refrigerate. Add 5–10 extra minutes to the covered bake time if putting it into the oven straight from the fridge.
Conclusion
This Healthier Broccoli Chicken Casserole delivers all the comfort of a classic bake with a lighter, protein-packed twist. Creamy Greek yogurt, brown rice, and tender broccoli come together under a cheesy, golden top for a family-friendly dinner that feels indulgent yet nourishing enough for any night of the week.
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Healthier Broccoli Chicken Casserole
- Total Time: 1 hour 5 minutes
- Yield: 6 servings 1x
- Diet: High Protein, Lightened-Up Comfort Food
Description
This Healthier Broccoli Chicken Casserole wraps all the classic cozy flavors you love in a lighter, feel-good package. Tender chicken, wholesome brown rice, and bright broccoli are baked in a creamy Greek yogurt sauce and topped with just enough cheddar to feel indulgent without weighing you down.
Ingredients
Scale
- 2 cups cooked chicken, shredded
- 3 cups broccoli florets
- 1 cup uncooked brown rice, rinsed
- 2 cups low-sodium chicken broth
- 1 cup plain Greek yogurt (preferably 2%)
- 1 cup shredded cheddar cheese, divided
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon paprika
- Salt and black pepper, to taste
- 1/2 cup whole wheat breadcrumbs (optional, for topping)
- Nonstick cooking spray or a little extra oil, for greasing the baking dish
Instructions
- Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish with cooking spray or a little olive oil.
- Heat the olive oil in a large skillet over medium heat.
- Add the chopped onion and minced garlic. Sauté for 3–4 minutes, until the onion is soft and translucent.
- Add the broccoli florets to the skillet and cook for another 3–4 minutes, until they are bright green and just starting to become tender. Remove from heat.
- In a large mixing bowl, combine the shredded chicken, uncooked brown rice, chicken broth, Greek yogurt, half of the shredded cheddar cheese, paprika, salt, and black pepper.
- Add the sautéed broccoli mixture to the bowl and stir until everything is evenly combined.
- Transfer the mixture to the prepared 9×13-inch baking dish, spreading it into an even layer.
- If using, sprinkle the whole wheat breadcrumbs evenly over the top, then add the remaining shredded cheddar cheese.
- Cover the baking dish tightly with aluminum foil and bake for 30 minutes.
- Remove the foil and continue baking for 15–20 minutes, or until the casserole is bubbly, the rice is tender, and the cheese on top is melted and golden.
- Let the casserole rest for 5–10 minutes before serving to allow it to set and cool slightly, then scoop and serve warm.
Notes
- Use pre-cooked rotisserie chicken to save time just remove the skin for a lighter result.
- Be sure to use uncooked brown rice, as it will absorb the broth and help create the creamy texture while baking.
- If your oven runs cooler, you may need an extra 5–10 minutes of bake time for the rice to fully soften.
- Taste the mixture before baking and adjust salt and pepper to your preference, keeping in mind that the cheese also adds saltiness.
- Prep Time: 15 minutes
- Cook Time: 50 minutes
- Category: Casserole
- Method: Baking
- Cuisine: American-Inspired
Nutrition
- Serving Size: 1/6 of casserole
- Calories: 320 kcal
- Sugar: 4 g (approx.)
- Sodium: 480 mg (approx., varies by broth and cheese)
- Fat: 11 g (approx.)
- Saturated Fat: 4 g (approx.)
- Unsaturated Fat: 6 g (approx.)
- Trans Fat: 0 g
- Carbohydrates: 30 g (approx.)
- Fiber: 3 g (approx.)
- Protein: 26 g (approx.)
- Cholesterol: 70 mg (approx.)
Keywords: healthier broccoli chicken casserole, Greek yogurt casserole, brown rice chicken bake, light comfort food, family dinner