Description
This Healthier Broccoli Chicken Casserole is a creamy, cheesy, and nourishing dish made with brown rice, broccoli, and Greek yogurt. A better-for-you weeknight casserole recipe packed with protein and fiber, perfect for family dinners or meal prep.
Ingredients
1 ½ cups cooked brown rice
2 cups broccoli florets
2 cups cooked chicken, chopped
1 cup plain Greek yogurt
1 cup low-fat milk
1 ½ cups shredded cheddar cheese
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon salt
½ teaspoon black pepper
1 tablespoon olive oil
2 tablespoons whole wheat flour
Instructions
1. Cook the brown rice according to package instructions. Set aside.
2. Steam the broccoli florets lightly until bright green and just tender.
3. In a saucepan, heat olive oil over medium heat. Add whole wheat flour and whisk to form a roux.
4. Slowly pour in the milk, whisking continuously until the sauce thickens.
5. Remove from heat and stir in Greek yogurt, garlic powder, onion powder, salt, and pepper.
6. In a large bowl, mix the cooked rice, chicken, broccoli, and 1 cup of shredded cheese.
7. Pour the sauce over the mixture and stir until everything is well coated.
8. Transfer the mix to a greased 9×13-inch casserole dish.
9. Sprinkle remaining cheese on top.
10. Bake at 375°F for 20–25 minutes until bubbly and golden.
11. Let it rest for 5 minutes before serving.
Notes
This casserole freezes well—portion before freezing for easy reheats.
To make it vegetarian, omit the chicken and add chickpeas or mushrooms.
You can use cauliflower rice for a lower-carb version.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Casserole
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 portion
- Calories: 340
- Sugar: 3g
- Sodium: 420mg
- Fat: 13g
- Saturated Fat: 5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 27g
- Fiber: 3g
- Protein: 29g
- Cholesterol: 65mg