Skinny Chicken and Rice Casserole

Skinny Chicken and Rice Casserole is a lighter take on the classic comfort dish, packed with lean protein, whole grains, and a creamy yet healthy sauce. This one-dish meal is easy to make, great for meal prep, and perfect for a wholesome family dinner without the extra calories.

Why You’ll Love This Recipe

• Lightened-up comfort food: Creamy and satisfying without heavy cream or butter.
• Easy one-pan meal: Minimal prep and cleanup.
• Great for meal prep: Stores well for leftovers or freezer meals.
• Customizable: Add your favorite veggies or swap ingredients to fit your diet.
• Kid-friendly: Mild flavors make it a family favorite.

Ingredients

this Recipe

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Boneless, skinless chicken breasts (cubed)
• Brown rice (uncooked)
• Low-sodium chicken broth
• Plain Greek yogurt (or low-fat sour cream)
• Garlic (minced)
• Onion (chopped)
• Carrots (diced)
• Broccoli florets (or peas)
• Reduced-fat shredded cheddar cheese
• Olive oil
• Paprika
• Salt and black pepper

Directions

1. Preheat oven: Set to 375°F (190°C). Grease a 9×13-inch baking dish.
2. Sauté veggies: In a skillet, heat olive oil and sauté garlic, onion, and carrots for 2-3 minutes.
3. Mix ingredients: In the baking dish, combine uncooked rice, chicken, sautéed veggies, and broccoli.
4. Prepare the sauce: In a bowl, whisk Greek yogurt, chicken broth, salt, pepper, and paprika. Pour over the casserole.
5. Bake: Cover with foil and bake for 45-50 minutes, or until rice is tender.
6. Add cheese: Remove foil, sprinkle shredded cheese on top, and bake uncovered for another 10 minutes.
7. Serve: Let cool for 5 minutes before serving.

Servings and Timing

• Servings: Makes about 6 servings
• Prep time: 10 minutes
• Cook time: 55-60 minutes
• Total time: About 1 hour 10 minutes

Variations

• Dairy-free version: Use dairy-free yogurt and skip the cheese.
• Low-carb option: Replace rice with cauliflower rice (reduce baking time).
• Extra veggies: Add mushrooms, bell peppers, or spinach.
• Spicy twist: Add cayenne pepper or diced jalapeños.
• Creamier casserole: Use half Greek yogurt and half low-fat cream cheese.

Storage/Reheating

• Refrigerator: Store in an airtight container for up to 4 days.
• Freezer: Freeze for up to 2 months. Thaw overnight before reheating.
• Reheating: Warm in the oven at 350°F or microwave for 1-2 minutes.

FAQs

Can I use cooked rice instead of uncooked?

Yes! Reduce the broth amount by half and bake for 25-30 minutes.

Can I use rotisserie chicken?

Yes! Mix shredded cooked chicken with the rice and reduce bake time by 10-15 minutes.

What cheese works best?

Cheddar, mozzarella, or a light Mexican blend all work well.

Can I make this in a slow cooker?

Yes! Cook on low for 4-5 hours or high for 2-3 hours.

How do I prevent dry chicken?

Use chicken thighs instead of breasts for extra moisture, or add an extra splash of broth.

Can I use white rice instead of brown?

Yes, but reduce cooking time to about 35-40 minutes.

Can I add beans for extra protein?

Absolutely! Black beans or white beans make a great addition.

Is this recipe gluten-free?

Yes! Just ensure your broth and cheese are gluten-free.

Can I use non-dairy yogurt?

Yes! Coconut yogurt or cashew yogurt are great alternatives.

What can I serve with this casserole?

Pair it with a fresh green salad or roasted vegetables for a complete meal.

Conclusion

Skinny Chicken and Rice Casserole is a healthy, delicious, and easy meal that’s perfect for weeknights. With its creamy texture, wholesome ingredients, and satisfying flavors, this dish is a guilt-free way to enjoy comfort food. Try it today for a simple yet nutritious dinner the whole family will love!

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