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
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
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Preheat & Prepare – Preheat oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish.
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Sauté the Veggies – In a skillet over medium heat, sauté onion and garlic for 2-3 minutes until softened.
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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.
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Assemble & Top – Pour the mixture into the prepared baking dish. Sprinkle with cheese and breadcrumbs, then drizzle with olive oil or melted butter.
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Bake – Bake uncovered for 20-25 minutes, until bubbly and golden brown.
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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.