This healthy chicken broccoli rice casserole is creamy, cheesy, and packed with flavor. A wholesome, family-friendly dinner that’s easy to make, freezer-friendly, and perfect for meal prep nights.
When it comes to comfort food, casseroles are at the top of my list. They’re warm, filling, and somehow always bring people together around the table. The best part? You don’t have to give up flavor to keep things light and nourishing.
That’s exactly why I love this healthy chicken broccoli rice casserole. It’s got all the creamy, cheesy goodness you’d expect from a traditional casserole, but with a nutritious twist. Greek yogurt and cream cheese keep it rich without the heaviness, while broccoli adds a veggie boost.
And if you’re craving variety, this dish is just one of many healthy chicken and rice recipes that make weeknight dinners simple, delicious, and satisfying.
Table of contents
Main Ingredients for Healthy Chicken Broccoli Rice Casserole
Every great dish starts with a few key players. Here’s what makes this healthy chicken broccoli rice casserole shine:
- Full-fat Greek yogurt (1/2 cup, 4 ounces)
Creamy and tangy, it lightens things up without losing that indulgent texture. - Cream cheese (1/2 cup, 4 ounces)
Adds richness and helps bind everything together in a smooth, velvety sauce. - Garlic powder (1 teaspoon)
Brings out those savory, comforting notes we all love in home cooking. - Onion powder (1 teaspoon)
Balances flavors and deepens the taste. - Dried parsley (1 teaspoon)
Adds a little herbal brightness. - Red pepper flakes (1/2 teaspoon, adjust to taste)
A gentle kick of spice. Totally optional but highly recommended. - Broccoli florets (5 cups, about 400 grams)
This is where the “healthy” shines through. Broccoli packs fiber, vitamins, and crunch. - Shredded chicken (4 heaping cups, 1 pound)
Cooked chicken makes prep easy. Rotisserie chicken works perfectly here. - Long grain white rice (1 cup, rinsed)
The heart of the casserole, soaking up all the flavors. - Bone broth or chicken broth (2 cups)
Deepens the flavor while cooking the rice. - Shredded cheddar cheese (1 heaping cup, 3 ounces)
Melts beautifully on top, making that golden, bubbly crust. - Salt and pepper, to taste
Always adjust to your family’s liking. - Optional toppings: fresh parsley, hot sauce, extra red pepper flakes.
Additional Ingredients and Substitutions
One of the best things about a casserole is how flexible it can be. If you’re missing something from the list above, don’t worry. Here are some swaps and additions:
- Rice alternatives: Try brown rice for more fiber or even quinoa for a protein-packed twist. If you’d prefer something lighter and faster, my healthy chicken stir fry rice is a great stovetop option.
- Cheese options: Mozzarella, Monterey Jack, or a Mexican blend will give you a slightly different flavor.
- Veggie add-ins: Cauliflower, peas, or even carrots can sneak in more color and nutrients.
- Protein variations: Swap the chicken for turkey, leftover roast beef, or even chickpeas if you’re going meatless.
- Lighter dairy: You can use reduced-fat cream cheese or yogurt, though the casserole may not be quite as creamy.
Making this dish your own is easy, and it’s a great way to use up what’s already sitting in your fridge.
Expert Tips for the Perfect Healthy Chicken Broccoli Rice Casserole
Cooking is part art, part science. And after making this dish more times than I can count, I’ve gathered some little secrets to help you nail it every single time.
- Rinse your rice
Don’t skip this step! Rinsing removes excess starch, which means your rice won’t turn sticky or mushy. It makes a world of difference. - Cut broccoli evenly
If the florets are too big, they’ll take longer to cook and might end up crunchy in the casserole. Aim for bite-sized pieces so everything bakes evenly. - Pre-cook chicken for convenience
Rotisserie chicken is my weeknight superhero. It saves time and still delivers plenty of flavor. If you’re cooking from scratch, just bake or poach chicken breasts ahead of time. - Don’t overdo the cheese
I know, it’s tempting! But too much cheese can make the casserole greasy. Stick to the measured amount for the best balance of flavor and texture. - Let it rest after baking
Once it comes out of the oven, give it 5–10 minutes before digging in. This helps everything set so you get clean, beautiful slices instead of a gooey mess. - Spice it your way
If your family loves heat, feel free to double the red pepper flakes or drizzle hot sauce over the top. For a milder version, simply leave them out. - Carb-conscious swaps
If you’re trying to lower your carb intake, check out my diabetic friendly chicken and rice recipe that uses smarter grain options. - Make it ahead
You can assemble the casserole in the morning, pop it in the fridge, and bake it at dinnertime. Just add 5–10 minutes to the baking time if it’s chilled.
With these tips, your healthy chicken broccoli rice casserole will come out perfect every time, no matter how busy life gets.
Step-by-Step Instructions
Ready to bring it all together? Here’s exactly how I make this family favorite.
- Preheat the oven to 375°F (190°C). A warm oven ensures even baking from the start.
- Mix the creamy base in a large bowl. Combine Greek yogurt, softened cream cheese, garlic powder, onion powder, dried parsley, and red pepper flakes until smooth.
- Add the broccoli, chicken, rice, and broth. Stir well so every grain of rice and piece of broccoli gets coated in the creamy mixture. Season generously with salt and pepper.
- Assemble the casserole by transferring the mixture to a greased 9×13 baking dish. Spread it evenly so it bakes consistently.
- Top with shredded cheddar cheese for that irresistible golden crust.
- Bake uncovered for 40–45 minutes, or until the rice is tender and the casserole is bubbling hot.
- Rest and garnish. Let it sit for 5–10 minutes before serving. Add fresh parsley, hot sauce, or extra red pepper flakes on top if you like.
This dish is a nourishing spin on the classic chicken and rice casserole that so many of us grew up eating.
Additional Guide: Variations and Special Touches
Cooking is about creativity. Here are some fun ways to switch up your healthy chicken broccoli rice casserole:
- Tex-Mex twist: Add black beans, corn, and a sprinkle of taco seasoning for a zesty kick. Or skip the casserole altogether and go with my Tex-Mex chicken and rice recipe for a flavorful skillet dinner.
- Italian style: Swap cheddar for mozzarella, add spinach and a touch of basil, and top with Parmesan.
- Low-carb version: Replace the rice with cauliflower rice for fewer carbs but the same comfort.
- Kid-friendly version: Skip the red pepper flakes and top with extra cheese to win over picky eaters.
- Meal prep magic: Divide into individual containers and freeze. Perfect for grab-and-go lunches.
It’s one of those dishes you’ll never get tired of because you can keep reinventing it.
FAQs About Healthy Chicken Broccoli Rice Casserole
Is chicken broccoli and rice casserole healthy?
Yes, chicken broccoli and rice casserole can be a healthy meal, especially when made with wholesome ingredients. By using lean shredded chicken, nutrient-rich broccoli, and whole grains like rice, this dish packs in protein, fiber, and essential vitamins. Choosing Greek yogurt instead of heavy cream also lightens it up while still keeping it creamy. Plus, you can control the amount of cheese and seasoning to match your dietary needs.
Can I use frozen broccoli instead of fresh?
Yes! Just thaw and drain well before adding. Too much water can make the casserole soggy.
What’s the best chicken to use for this healthy chicken broccoli rice casserole?
Shredded rotisserie chicken is my favorite for ease and flavor. But any pre-cooked chicken works fine.
Conclusion
There you have it, a healthy chicken broccoli rice casserole that’s every bit as comforting as the classic but packed with better-for-you ingredients. It’s creamy, cheesy, and hearty enough to stand on its own, yet flexible enough to adapt to your family’s tastes.
I’ve served this dish on countless weeknights, and it never fails to bring smiles around the table. Give it a try, play with the variations, and make it your own.
And if you’re in the mood for something different, why not take your tastebuds on a trip with my Lebanese chicken shawarma recipe? It’s another family favorite that’s full of flavor.
Remember, good food is more than just fuel. It’s about connection, laughter, and the little moments that become memories.
So grab your casserole dish, preheat that oven, and let’s make dinner something special tonight.
Healthy Chicken Broccoli Rice Casserole
Equipment
- 9×13 baking dish
- Large mixing bowl
Ingredients
Base Mixture
- 1/2 cup full-fat Greek yogurt 4 ounces
- 1/2 cup cream cheese softened, 4 ounces
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp dried parsley
- 1/2 tsp red pepper flakes adjust for spice level
Main Ingredients
- 5 cups broccoli florets 400 grams
- 4 cups shredded chicken heaping, about 1 pound
- 1 cup long grain white rice rinsed, uncooked
- 2 cups bone broth or chicken broth
- 1 cup shredded cheddar cheese heaping, about 3 ounces
- salt and pepper to taste
Topping
- fresh parsley for garnish
- hot sauce optional
- extra red pepper flakes optional
Instructions
- Preheat the oven to 375°F (190°C).
- In a large bowl, whisk together Greek yogurt, softened cream cheese, garlic powder, onion powder, dried parsley, and red pepper flakes until smooth.
- Add broccoli florets, shredded chicken, rinsed rice, and broth to the bowl. Mix well to coat everything evenly. Season with salt and pepper.
- Transfer the mixture into a greased 9×13 baking dish and spread evenly.
- Top with shredded cheddar cheese.
- Bake uncovered for 40–45 minutes, until rice is tender and casserole is bubbling.
- Let rest for 5–10 minutes before serving. Garnish with parsley, hot sauce, or red pepper flakes if desired.