This Healthy Chicken and Rice Casserole is the ultimate feel-good comfort dish made lighter! Tender chicken, wholesome brown rice, and colorful veggies are baked together in a creamy Greek yogurt sauce that’s both rich and nutritious. Perfect for busy weeknights or meal prep, it’s a satisfying dinner that delivers flavor without guilt.
Ingredients
- 2 cups cooked brown rice
- 1 pound boneless, skinless chicken breasts, diced
- 1 cup broccoli florets
- 1 cup diced carrots
- 1 cup low-sodium chicken broth
- 1 cup Greek yogurt
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried thyme
- Salt and pepper to taste
- 1 cup shredded low-fat cheese (optional)
Instructions
- Preheat your oven to 375°F (190°C) and lightly grease a 9×13-inch baking dish.
- In a large bowl, combine the brown rice, diced chicken, broccoli, and carrots.
- In a separate bowl, whisk together the chicken broth, Greek yogurt, garlic powder, onion powder, thyme, salt, and pepper until smooth.
- Pour the yogurt mixture over the rice and chicken, stirring until everything is evenly coated.
- Spread the mixture into the prepared baking dish.
- If using, sprinkle the low-fat cheese evenly over the top.
- Cover with foil and bake for 25 minutes. Remove the foil and bake another 15–20 minutes until hot and bubbly, and the chicken is cooked through.
- Let it rest for 5 minutes before serving for the best texture and flavor.
Variation
- Cheesy Broccoli Twist – Stir in extra low-fat cheddar or mozzarella for a creamier, more indulgent casserole.
- Veggie-Packed Version – Add bell peppers, spinach, or zucchini for extra nutrition and color.
- Spicy Kick – Mix in a pinch of red pepper flakes or a dash of hot sauce for a little heat.
Cooking Notes
- Make sure the chicken is diced evenly to ensure it cooks thoroughly and stays tender.
- If your casserole looks a bit dry, add a splash of chicken broth before baking.
- Covering the dish with foil during the first part of baking keeps it moist and prevents over-browning.
Serving Suggestions
- Serve with a side of roasted vegetables or a fresh garden salad for a balanced meal.
- Pair with a slice of whole-grain bread or garlic toast to soak up the creamy sauce.
- Garnish with chopped parsley or a sprinkle of Parmesan for a pop of color and flavor.
Tips
- Pre-cook the rice ahead of time to make this recipe even faster on busy nights.
- For meal prep, divide leftovers into individual containers for easy reheating.
- Let the casserole rest for 5 minutes after baking it helps the sauce thicken and flavors blend beautifully.
Prep Time
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
Nutritional Information (Per Serving)
- Calories: 320 kcal
- Protein: 32 g
- Sodium: 480 mg
Frequently Asked Questions
-
Can I use white rice instead of brown rice?
Yes, you can! Just make sure it’s fully cooked before adding it to the mixture. -
Can I make this casserole ahead of time?
Absolutely. Prepare it up to the baking step, cover it tightly, and refrigerate for up to 24 hours. Bake when ready to serve. -
Can I freeze leftovers?
Yes. Allow it to cool completely, then store in airtight containers for up to 3 months. Reheat in the oven until warmed through. -
What can I substitute for Greek yogurt?
You can use light sour cream or plain yogurt for a similar creamy texture and tangy flavor.
Conclusion
This Healthy Chicken and Rice Casserole brings together all the cozy comfort of a classic bake with a nutritious twist. With wholesome ingredients, creamy Greek yogurt, and plenty of veggies, it’s the perfect balanced meal for any night of the week. Serve it warm, share it with family, and enjoy a hearty dish that feels indulgent but stays light!
Healthy Chicken and Rice Casserole
- Total Time: 55 minutes
- Yield: 6 servings 1x
Description
This Healthy Chicken and Rice Casserole is the ultimate feel-good comfort dish made lighter! Tender chicken, wholesome brown rice, and colorful veggies are baked together in a creamy Greek yogurt sauce that’s both rich and nutritious. Perfect for busy weeknights or meal prep, it’s a satisfying dinner that delivers flavor without guilt.
Ingredients
- 2 cups cooked brown rice
- 1 pound boneless, skinless chicken breasts, diced
- 1 cup broccoli florets
- 1 cup diced carrots
- 1 cup low-sodium chicken broth
- 1 cup Greek yogurt
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried thyme
- Salt and pepper to taste
- 1 cup shredded low-fat cheese (optional)
Instructions
- Preheat your oven to 375°F (190°C) and lightly grease a 9×13-inch baking dish.
- In a large bowl, combine the brown rice, diced chicken, broccoli, and carrots.
- In a separate bowl, whisk together the chicken broth, Greek yogurt, garlic powder, onion powder, thyme, salt, and pepper until smooth.
- Pour the yogurt mixture over the rice and chicken, stirring until everything is evenly coated.
- Spread the mixture into the prepared baking dish.
- If using, sprinkle the low-fat cheese evenly over the top.
- Cover with foil and bake for 25 minutes. Remove the foil and bake another 15–20 minutes until hot and bubbly, and the chicken is cooked through.
- Let it rest for 5 minutes before serving for the best texture and flavor.
Notes
- For extra creaminess, mix a tablespoon of light cream cheese into the sauce.
- You can swap broccoli and carrots with other veggies like peas, spinach, or bell peppers.
- Store leftovers in an airtight container in the fridge for up to 4 days it reheats beautifully!
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Dinner, Healthy Recipes
- Method: Baked
- Cuisine: American
Nutrition
- Serving Size: 1 portion
- Calories: 320 kcal
- Sugar: 4 g
- Sodium: 480 mg
- Fat: 8 g
- Saturated Fat: 3 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 3 g
- Protein: 32 g
- Cholesterol: 65 mg
Keywords: healthy chicken casserole, chicken and rice bake, Greek yogurt chicken bake