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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.