I couldn’t believe a healthy cheesy chicken and broccoli-rice casserole could taste indulgent while staying light enough for my gluten-free, chicken-breast focused weeknight lineup.
I am obsessed with this healthy cheesy chicken and broccoli casserole because it tastes like real comfort without the bloat. Shredded chicken breasts and broccoli florets make every bite satisfying and not the least bit boring.
Creamy sauce clings to each piece so every forkful hits savory, slightly sharp, and a little crunchy on top. I love that it feels indulgent but leaves me energized instead of stuck on the couch.
And the leftovers get better, which is rare. Honestly, this is the casserole I reach for when I want food that delivers.
Worth making again and again, no regrets.
Ingredients
- Basically, chicken brings lean protein and cozy, shred-friendly texture.
- Brown rice brings chewiness and whole-grain, filling bulk.
- Broccoli adds bright crunch, color, and vitamin-packed goodness.
- Cheddar brings melty tang and familiar cheesy comfort.
- Cream cheese makes the sauce silky and a bit indulgent.
- Greek yogurt adds tang, creaminess, and extra protein.
- Chicken broth adds savory depth without heavy calories.
- Milk softens the sauce and keeps it lighter.
- Onion gives sweet, savory backbone and real onion flavor.
- Garlic provides punchy aroma and cozy savory notes.
- Oil helps sauté and adds a gentle richness.
- Salt wakes everything up, so taste as you go.
- Pepper adds little heat and brightens the dish.
- Plus paprika adds mild warmth and pretty color.
- Basically, cornstarch thickens things without making it gloopy.
- Parmesan adds nutty saltiness and a golden, crisp top.
Ingredient Quantities
- 1 1/2 pounds boneless skinless chicken breasts, cooked and shredded or diced
- 1 cup uncooked brown rice, rinsed (about 2 1/2 cups cooked)
- 3 cups broccoli florets, fresh or frozen, chopped into bite sized pieces
- 1 cup reduced fat sharp cheddar cheese, shredded, plus 1/4 cup for topping
- 4 ounces reduced fat cream cheese, softened
- 1/2 cup plain Greek yogurt
- 1 cup low sodium chicken broth
- 1/2 cup skim or 2% milk
- 1 small yellow onion, finely chopped (about 1/2 cup)
- 2 cloves garlic, minced
- 1 tablespoon olive oil or avocado oil
- 1 teaspoon kosher salt, adjust to taste
- 1/2 teaspoon black pepper
- 1/2 teaspoon paprika (optional)
- 1 tablespoon cornstarch (or 1 tablespoon gluten free flour) to thicken if desired
- 1/4 cup grated Parmesan cheese for extra flavor and a golden top
How to Make this
1. Preheat oven to 375 F and grease a 9×13 inch baking dish with a little oil or nonstick spray.
2. If your chicken isnt cooked yet, poach or bake breasts until internal temp is 165 F, then shred or dice them. Set aside.
3. Cook the brown rice according to package directions using water or a little chicken broth so you end up with about 2 1/2 cups cooked rice. Fluff and set aside.
4. Heat 1 tablespoon oil in a skillet over medium heat. Add the finely chopped onion and cook until soft, about 4 minutes. Add the minced garlic and cook 30 seconds more until fragrant.
5. If using fresh broccoli, chop into bite sized florets and steam or briefly blanch until bright green and just tender, about 3 minutes. If frozen, thaw and squeeze out excess water.
6. In a large bowl whisk together the softened cream cheese, Greek yogurt, low sodium chicken broth, milk, salt, pepper, paprika if using, and the cornstarch or gluten free flour if you want a thicker sauce. Make sure it is smooth and lump free.
7. Stir the cooked rice, shredded chicken, sauteed onion and garlic, broccoli, 1 cup shredded reduced fat cheddar, and 1/4 cup grated Parmesan into the sauce until everything is evenly coated. Taste and adjust salt and pepper.
8. Transfer mixture to the prepared baking dish. Sprinkle the remaining 1/4 cup cheddar and a little extra Parmesan on top for a golden crust.
9. Bake uncovered for 20 to 25 minutes, until bubbly and cheese is melted and starting to brown. If the top browns too quickly, tent loosely with foil.
10. Let rest 5 to 10 minutes before serving so the casserole firms up. Leftovers keep well in the fridge for 3 to 4 days and reheat nicely in the oven or microwave.
Equipment Needed
1. 9×13 inch baking dish, greased
2. Oven (set to 375 F)
3. Large saucepan or rice cooker for the brown rice
4. Large skillet for sautéeing onion and garlic
5. Large mixing bowl and whisk (for the sauce)
6. Measuring cups and spoons
7. Chef knife and cutting board (for chicken and broccoli)
8. Steamer basket or pot and colander for blanching/steaming broccoli
9. Spatula or wooden spoon for stirring and an oven mitt for pulling the dish out of the oven
FAQ
Healthy Cheesy Chicken And Broccoli Recipe Substitutions and Variations
- Chicken: swap for cooked turkey breast, shredded rotisserie chicken, or firm tofu pressed and crumbled for a vegetarian twist (use same volume, but if using tofu maybe add a bit more seasoning).
- Brown rice: use cooked quinoa or wild rice for nuttier flavor, or cauliflower rice to cut carbs and calories (if using cauliflower, you won’t need as much liquid).
- Reduced fat cream cheese: replace with an equal amount of blended low fat cottage cheese or ricotta, or use silken tofu pureed for a dairy free/vegan option (texture changes slightly).
- Sharp cheddar: substitute Monterey Jack or mozzarella for milder melt, or use a dairy free shredded cheese if avoiding dairy; you can mix in 2 to 3 tablespoons of grated Parmesan for extra flavor too.
Pro Tips
1. Let the casserole rest at least 10 minutes after it comes out of the oven before you cut into it. If you slice it too soon it will be soupy and fall apart; cooling helps the sauce thicken and everything holds together better.
2. If you’re short on time, use rotisserie chicken and microwave-steam the broccoli in a covered dish for 2 minutes, then drain well. Frozen broccoli works fine but squeeze or pat it dry, or the dish will be watery.
3. If you like a creamier, saucier result, add an extra 1/4 cup milk or a splash more chicken broth to the cream cheese mixture before stirring in the rice. If you want it firmer, stir in a tiny bit more cornstarch or let the mixture sit a few minutes before baking so the cornstarch hydrates.
4. For a better browned top without burning, put the casserole under the oven rack for the last 1 to 2 minutes of baking or sprinkle panko mixed with a little olive oil and Parmesan on top. Watch it closely though, ovens vary and it can go from golden to burned fast.
Healthy Cheesy Chicken And Broccoli Recipe
I couldn't believe a healthy cheesy chicken and broccoli-rice casserole could taste indulgent while staying light enough for my gluten-free, chicken-breast focused weeknight lineup.
6
servings
497
kcal
Equipment: 1. 9×13 inch baking dish, greased
2. Oven (set to 375 F)
3. Large saucepan or rice cooker for the brown rice
4. Large skillet for sautéeing onion and garlic
5. Large mixing bowl and whisk (for the sauce)
6. Measuring cups and spoons
7. Chef knife and cutting board (for chicken and broccoli)
8. Steamer basket or pot and colander for blanching/steaming broccoli
9. Spatula or wooden spoon for stirring and an oven mitt for pulling the dish out of the oven
Ingredients
-
1 1/2 pounds boneless skinless chicken breasts, cooked and shredded or diced
-
1 cup uncooked brown rice, rinsed (about 2 1/2 cups cooked)
-
3 cups broccoli florets, fresh or frozen, chopped into bite sized pieces
-
1 cup reduced fat sharp cheddar cheese, shredded, plus 1/4 cup for topping
-
4 ounces reduced fat cream cheese, softened
-
1/2 cup plain Greek yogurt
-
1 cup low sodium chicken broth
-
1/2 cup skim or 2% milk
-
1 small yellow onion, finely chopped (about 1/2 cup)
-
2 cloves garlic, minced
-
1 tablespoon olive oil or avocado oil
-
1 teaspoon kosher salt, adjust to taste
-
1/2 teaspoon black pepper
-
1/2 teaspoon paprika (optional)
-
1 tablespoon cornstarch (or 1 tablespoon gluten free flour) to thicken if desired
-
1/4 cup grated Parmesan cheese for extra flavor and a golden top
Directions
- Preheat oven to 375 F and grease a 9×13 inch baking dish with a little oil or nonstick spray.
- If your chicken isnt cooked yet, poach or bake breasts until internal temp is 165 F, then shred or dice them. Set aside.
- Cook the brown rice according to package directions using water or a little chicken broth so you end up with about 2 1/2 cups cooked rice. Fluff and set aside.
- Heat 1 tablespoon oil in a skillet over medium heat. Add the finely chopped onion and cook until soft, about 4 minutes. Add the minced garlic and cook 30 seconds more until fragrant.
- If using fresh broccoli, chop into bite sized florets and steam or briefly blanch until bright green and just tender, about 3 minutes. If frozen, thaw and squeeze out excess water.
- In a large bowl whisk together the softened cream cheese, Greek yogurt, low sodium chicken broth, milk, salt, pepper, paprika if using, and the cornstarch or gluten free flour if you want a thicker sauce. Make sure it is smooth and lump free.
- Stir the cooked rice, shredded chicken, sauteed onion and garlic, broccoli, 1 cup shredded reduced fat cheddar, and 1/4 cup grated Parmesan into the sauce until everything is evenly coated. Taste and adjust salt and pepper.
- Transfer mixture to the prepared baking dish. Sprinkle the remaining 1/4 cup cheddar and a little extra Parmesan on top for a golden crust.
- Bake uncovered for 20 to 25 minutes, until bubbly and cheese is melted and starting to brown. If the top browns too quickly, tent loosely with foil.
- Let rest 5 to 10 minutes before serving so the casserole firms up. Leftovers keep well in the fridge for 3 to 4 days and reheat nicely in the oven or microwave.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 386g
- Total number of serves: 6
- Calories: 497kcal
- Fat: 16g
- Saturated Fat: 6.6g
- Trans Fat: 0.1g
- Polyunsaturated: 0.7g
- Monounsaturated: 4.2g
- Cholesterol: 131mg
- Sodium: 567mg
- Potassium: 593mg
- Carbohydrates: 33g
- Fiber: 2.7g
- Sugar: 2.8g
- Protein: 50.7g
- Vitamin A: 550IU
- Vitamin C: 46mg
- Calcium: 258mg
- Iron: 2.3mg
