Description
This Healthier Broccoli Chicken Casserole is a comforting and nutritious meal that’s perfect for a cozy family dinner. Packed with wholesome ingredients like brown rice, chicken, fresh broccoli, and Greek yogurt, this dish is a delicious way to enjoy a high-protein, low-fat meal.
Ingredients
Scale
Brown Rice:
- 2 cups cooked brown rice
Chicken:
- 2 cups cooked chicken breast (shredded or chopped)
Broccoli:
- 3 cups fresh broccoli florets (lightly steamed)
Seasonings:
- 1 tbsp olive oil
- 1 small onion (chopped)
- 2 garlic cloves (minced)
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp dried thyme
Broth and Dairy:
- 1 cup low-sodium chicken broth
- 1 cup plain Greek yogurt
- 1/2 cup shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
Optional Topping:
- 1/4 cup whole wheat breadcrumbs (optional for topping)
Instructions
- Preheat and Prep: Preheat the oven to 375°F and lightly grease a 9×13-inch baking dish.
- Sauté Aromatics: In a skillet, heat olive oil over medium heat and sauté the onion until softened, about 3–4 minutes. Add the garlic and cook for another 30 seconds.
- Mix Ingredients: In a large bowl, combine the cooked brown rice, chicken, steamed broccoli, sautéed onion and garlic, chicken broth, Greek yogurt, mozzarella, Parmesan, salt, pepper, and thyme. Mix until well combined.
- Bake: Spread the mixture evenly in the prepared baking dish. If using, sprinkle breadcrumbs evenly over the top. Bake for 25 to 30 minutes, or until bubbly and golden on top.
- Serve: Let cool slightly before serving.
Notes
- You can substitute quinoa or cauliflower rice for the brown rice.
- To make it vegetarian, omit the chicken and add extra broccoli or chickpeas.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1/6 of casserole
- Calories: 310
- Sugar: 3g
- Sodium: 390mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 3g
- Protein: 29g
- Cholesterol: 65mg
