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

Skinny Chicken and Rice Casserole 10 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.

(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

Skinny Chicken and Rice Casserole
Skinny Chicken and Rice Casserole 11 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.

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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Skinny Chicken and Rice Casserole

Skinny Chicken and Rice Casserole

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  • Author: samahkitchen
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 6 servings 1x
  • Category: Dinner
  • Method: Baking
  • Cuisine: American

Description

This lightened-up chicken and rice casserole is creamy, comforting, and packed with flavor—without all the extra calories! Made with lean chicken, whole grains, and a creamy Greek yogurt sauce, it’s a perfect healthy weeknight dinner.


Ingredients

Units Scale
For the Casserole:
  • 1 1/2 cups cooked brown rice (or quinoa for extra protein)
  • 2 cups cooked shredded chicken (rotisserie works great!)
  • 1 1/2 cups broccoli florets, chopped
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 cup (240ml) low-sodium chicken broth
  • 1 cup (240g) plain Greek yogurt (or light sour cream)
  • 1/2 cup (120ml) unsweetened almond milk (or low-fat milk)
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
For the Topping:

 

  • 1/2 cup (50g) shredded reduced-fat cheddar cheese
  • 1/4 cup (15g) whole wheat panko breadcrumbs (optional)
  • 1 teaspoon olive oil or melted butter (to crisp the breadcrumbs)

Instructions

  1. Preheat & Prepare – Preheat oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish.

  2. Sauté the Veggies – In a skillet over medium heat, sauté onion and garlic for 2-3 minutes until softened.

  3. Mix the Casserole Base – In a large bowl, combine cooked rice, shredded chicken, broccoli, sautéed onion & garlic, chicken broth, Greek yogurt, almond milk, salt, pepper, paprika, garlic powder, and onion powder. Stir until well mixed.

  4. Assemble & Top – Pour the mixture into the prepared baking dish. Sprinkle with cheese and breadcrumbs, then drizzle with olive oil or melted butter.

  5. Bake – Bake uncovered for 20-25 minutes, until bubbly and golden brown.

  6. Serve & Enjoy! Let cool slightly, then serve warm with a side salad or roasted veggies.


Notes

Lower-Carb Option: Use cauliflower rice instead of brown rice.
Dairy-Free Version: Swap Greek yogurt for dairy-free yogurt and use a plant-based cheese alternative.
Extra Protein Boost: Add chickpeas or white beans for more fiber and protein.

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