I reworked a classic into a healthier Chicken Broccoli Rice Casserole by using a clever cheesy binder and a surprising pantry swap that trims calories while keeping it naturally gluten free.

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I know casseroles get a bad rap for being heavy and boring, but this Healthy Cheesy Chicken And Broccoli flips that on its head. I pair boneless skinless chicken breasts with bright broccoli florets in a dish that feels indulgent yet actually plays nice with your goals.

There is a melty note that makes you forget youre eating something sensible, and textures that keep you reaching back for more. If you like Chicken Broccoli Rice Casserole but want something lighter and still totally satisfying, this one will surprise you.

Every bite has a tiny twist youll want to figure out.

Ingredients

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Chicken: lean protein, low fat when skinless, great for muscle building, mild.
Broccoli: high in fiber and vitamin C, slightly bitter, adds bright texture.
Brown rice: whole grain carbs, good fiber, keeps you full longer, nutty taste.
Sharp cheddar: rich in calcium and protein, brings savory tang and gooey melt.
Greek yogurt: creamy, adds protein and tang, replaces heavy cream for healthier sauce.
Onion: sweet when cooked adds aroma and depth, small crunch raw, classic base.
Garlic: punchy flavor, tiny amount boosts savory profile, may aid immunity a bit.
Olive oil: healthy fat, adds silkiness and helps brown chicken, subtle fruity notes.

Ingredient Quantities

1 1/2 pounds boneless skinless chicken breasts, cut into bite sized pieces

3 cups broccoli florets (fresh or frozen, thawed and drained)

2 cups cooked brown rice (about 1 cup uncooked)

1 1/2 cups sharp cheddar cheese, shredded, divided

1 cup plain Greek yogurt (or plain low fat yogurt)

1/2 cup low sodium chicken broth

1/2 cup milk (any kind you prefer)

1 small yellow onion, finely chopped (about 1/2 cup)

2 cloves garlic, minced

1 tablespoon cornstarch

1 tablespoon olive oil

1 teaspoon Dijon mustard

1 teaspoon kosher salt

1/2 teaspoon black pepper

1/2 teaspoon paprika (smoked or regular)

1/4 cup grated Parmesan cheese, optional but nice

Fresh parsley or chives for garnish, optional

How to Make this

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1. Preheat oven to 375 F and grease a 9×13 or similar baking dish, or spray it with oil.

2. Season the bite sized chicken pieces with 1 tsp kosher salt, 1/2 tsp black pepper and 1/2 tsp paprika. Heat 1 tablespoon olive oil in a large skillet over medium high heat and brown the chicken just until mostly cooked through, about 4 to 5 minutes. Remove chicken to a plate.

3. In the same skillet reduce heat to medium, add the chopped onion and cook until soft and translucent, about 4 minutes, then stir in the minced garlic and cook 30 seconds more.

4. Whisk the 1 tablespoon cornstarch into the 1/2 cup milk until smooth, then pour that slurry into the skillet with the onions. Add the 1/2 cup low sodium chicken broth and 1 teaspoon Dijon mustard, stirring constantly and bring to a gentle simmer until the sauce thickens, about 2 minutes.

5. Remove the pan from heat and stir in 1 cup shredded sharp cheddar (reserve 1/2 cup for topping) and the 1 cup plain Greek yogurt until smooth and creamy. Taste and adjust salt and pepper if needed.

6. In a large bowl combine the cooked brown rice, broccoli florets (if frozen make sure theyre thawed and well drained), the browned chicken and the cheesy yogurt sauce. Fold gently so everything is evenly coated.

7. Transfer the mixture to the prepared baking dish, spread into an even layer, then sprinkle the remaining 1/2 cup cheddar and the 1/4 cup grated Parmesan evenly over the top.

8. Bake uncovered for 18 to 22 minutes, until bubbling and the top is lightly golden. If you want a browner top, pop it under the broiler 1 to 2 minutes but watch it closely so it doesnt burn.

9. Let casserole rest 5 minutes, then garnish with chopped fresh parsley or chives if you like, serve warm.

Equipment Needed

1. 9×13 baking dish or similar casserole pan, greased or sprayed
2. Large skillet (nonstick or stainless) for browning the chicken
3. Mixing bowls — one large for the rice mix and one small for the milk/cornstarch slurry
4. Measuring cups and measuring spoons
5. Whisk for the slurry and sauce
6. Wooden spoon or heatproof spatula for stirring
7. Chef’s knife and cutting board for the chicken, onion and parsley
8. Box grater for shredding cheddar and grating Parmesan
9. Colander or fine mesh sieve to drain thawed broccoli, plus oven mitts for handling the hot dish

FAQ

Q: Can I use frozen broccoli? A: Yes, totally. Thaw and drain it well and squeeze out extra water before mixing in, or steam it briefly. If it's really soggy pat it dry with paper towels so the casserole doesn't get watery.

Q: How long and at what temperature do I bake it? A: Bake at 375 F for about 20 to 25 minutes until it's bubbly and cheese is melted. Check that chicken pieces read 165 F (74 C) with a meat thermometer. If your chicken is already cooked, just bake 10 to 15 minutes to heat through.

Q: Can I swap the brown rice or make it low carb? A: Yes. Use quinoa, barley, or cooked cauliflower rice for lower carbs. Note cauliflower rice gives a different texture and might need less bake time and less added liquid.

Q: How do I make it lighter or dairy free? A: For lighter, use low fat cheddar and low fat Greek yogurt. For dairy free, try plain dairy free yogurt plus a plant based cheese, but the sauce may be less creamy so add a little extra broth and 1 teaspoon cornstarch to help thicken.

Q: Can I make this ahead or freeze it? A: You can assemble it and refrigerate up to 24 hours before baking. It's best to bake first then freeze portions for up to 3 months because yogurt can change texture if frozen raw. Reheat frozen portions in a 350 F oven until hot throughout.

Q: Why did my casserole turn out watery and how do I fix it? A: Most likely from excess broccoli liquid or too much broth/milk. Use the cornstarch slurry, drain and squeeze thawed broccoli, don't overdo the liquid, and let the dish rest 5 to 10 minutes after baking so the sauce firms up.

Healthy Cheesy Chicken And Broccoli Recipe Substitutions and Variations

Chicken breasts: swap for boneless skinless chicken thighs (same weight, juicier), or turkey breast (same cook time), or firm tofu for a vegetarian option (press and pan-fry first).
Broccoli florets: swap for cauliflower florets, frozen mixed vegetables (thawed), or green beans/asparagus if you want something different.
Cooked brown rice: swap for cooked quinoa or farro (1:1 by volume), or use cauliflower rice for a low carb version (add at end so it doesn’t get mushy).
Plain Greek yogurt: swap for sour cream or plain regular yogurt (same amount), or blended cottage cheese for a higher protein creamy option.

Pro Tips

– If you use frozen broccoli, squeeze it like crazy in a clean kitchen towel or several paper towels first so the casserole doesn’t get watery. For fresh florets, a quick blanch then ice bath keeps the color and texture, but still pat dry before mixing.

– Don’t overcrowd the skillet when browning the chicken. Work in batches so you get a good crust, and stop when it’s almost done not completely — it will finish in the oven. Let the pieces rest a minute so they dont’ lose all their juices when you stir them in.

– Temper the yogurt so it stays smooth and not grainy. Either pull the pan off the heat and stir the yogurt in slowly, or whisk a couple tablespoons of the hot sauce into the yogurt first, then combine. Using full fat Greek yogurt also helps the sauce stay creamy.

– For a crunchy, golden top mix panko or extra Parmesan with a little melted butter and sprinkle on during the last 8 to 10 minutes, or pop under the broiler 60 to 90 seconds but watch it the whole time so it doesn’t burn. Let the casserole rest 5 to 10 minutes after baking so it sets and slices cleaner.