I made this healthy casserole recipe so creamy, cheesy, and satisfying that you’d never guess it’s lightened up and gluten free. This chicken and broccoli-rice bake is the chicken breast recipe I keep craving again and again.
I’m obsessed with this Healthy Cheesy Chicken and Broccoli because it scratches the casserole itch without leaving me in a food coma. I get tender chicken breasts, broccoli, and that creamy, cheesy situation I crave, but it still feels like something I can eat on a random Tuesday and not regret.
But the real win is the flavor: sharp, savory, a little tangy, and loaded with enough cheesy bite to keep me coming back for another scoop. And yes, I love that it fits in with my favorite healthy casserole recipe lineup and gluten free casserole recipes.
Chicken dinner, handled.
Ingredients
- Chicken keeps it hearty, lean, and actually filling without feeling heavy.
- Rice soaks up the broth and makes everything cozy, not soupy.
- Low sodium broth adds flavor while keeping the salt situation chill.
- Olive oil helps the onion and garlic get soft and tasty.
- Onion brings a little sweetness, the kind you’d miss if skipped.
- Garlic makes it smell like dinner is definitely happening.
- Broccoli adds color, bite, and that healthy-ish balance we need.
- Reduced fat cheddar keeps it cheesy without going totally overboard.
- Greek yogurt makes it creamy and sneaks in extra protein.
- Milk loosens the sauce so it’s smooth, not clumpy.
- Dijon mustard adds a tiny tang that wakes up the cheese.
- Thyme and paprika make it taste warmer, basically less boring.
- Salt and pepper pull everything together, because bland broccoli isn’t fun.
- Plus Parmesan on top gives a salty, golden little finish.
- Parsley adds freshness and makes the pan look way prettier.
Ingredient Quantities
- 1 pound boneless skinless chicken breasts, cut into 1 inch pieces
- 1 cup long grain white rice, rinsed
- 2 1/2 cups low sodium chicken broth
- 1 tablespoon olive oil
- 1 small yellow onion, finely diced (about 1 cup)
- 2 cloves garlic, minced
- 4 cups broccoli florets, cut into bite sized pieces
- 1 1/2 to 2 cups shredded reduced fat sharp cheddar cheese, divided
- 1 cup plain Greek yogurt
- 1/2 cup skim or 2 percent milk
- 1 teaspoon Dijon mustard
- 1/2 teaspoon dried thyme
- 1/2 teaspoon paprika
- 1/2 teaspoon kosher salt, plus more to taste
- 1/4 teaspoon freshly ground black pepper, plus more to taste
- 1/4 cup grated Parmesan cheese, optional for topping
- 2 tablespoons chopped fresh parsley, optional for garnish
How to Make this
1. Preheat oven to 375 degrees F. Grease a 9×13 inch baking dish with a little olive oil.
2. Heat 1 tablespoon olive oil in a large ovenproof skillet over medium heat. Add the diced onion and cook until softened, about 4 minutes. Add the garlic and cook 30 seconds more.
3. Add the 1 pound cut chicken breasts to the skillet and cook, stirring occasionally, until the exterior is opaque but not fully cooked through, about 3 to 4 minutes.
4. Stir in the 1 cup rinsed long grain white rice, 2 1/2 cups low sodium chicken broth, 1 teaspoon Dijon mustard, 1/2 teaspoon dried thyme, 1/2 teaspoon paprika, 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper. Bring to a simmer.
5. Transfer the skillet contents to the prepared baking dish if your skillet is not ovenproof. Scatter the 4 cups broccoli florets evenly over the rice and chicken. Cover tightly with foil.
6. Bake covered for 30 to 35 minutes, until the rice is tender and the chicken is cooked through.
7. Meanwhile, in a bowl whisk together 1 cup plain Greek yogurt and 1/2 cup skim or 2 percent milk until smooth.
8. Remove the casserole from the oven, uncover, and stir in the yogurt mixture and 1 to 1 1/2 cups of the shredded reduced fat sharp cheddar cheese (reserve the rest for topping). Taste and adjust seasoning with more salt and pepper if needed.
9. Sprinkle the remaining cheddar and the optional 1/4 cup grated Parmesan over the top. Return the casserole to the oven and bake uncovered for 5 to 10 minutes, until the cheese is melted and bubbly. Garnish with 2 tablespoons chopped fresh parsley before serving.
Equipment Needed
1. Oven
2. 9×13 inch baking dish
3. Large ovenproof skillet or sauté pan
4. Cutting board
5. Chef’s knife
6. Measuring cups and measuring spoons
7. Mixing bowl and whisk
8. Wooden spoon or heatproof spatula
9. Aluminum foil
10. Oven mitts
FAQ
Healthy Cheesy Chicken And Broccoli Recipe Substitutions and Variations
- Chicken breasts: substitute with boneless skinless turkey breast, extra-firm tofu (press and cube), or canned chickpeas (drained) for a vegetarian option
- Long grain white rice: substitute with brown rice (adjust liquid and time), quinoa, or cauliflower rice for lower carbs
- Plain Greek yogurt: substitute with plain low fat yogurt, blended cottage cheese for similar texture, or light sour cream
- Reduced fat sharp cheddar: substitute with part-skim mozzarella, Monterey Jack, or grated Swiss (adjust salt to taste)
Pro Tips
1) Sear the chicken first until it is nicely opaque and just starting to brown. That little color adds depth to the whole dish and helps prevent the chicken from turning out bland after it bakes.
2) Rinse the rice and keep a tight foil seal while baking to trap steam. If your oven runs hot or your baking dish is shallow, check at 25 minutes to avoid dry rice; if it looks tight but slightly underdone, let it sit covered off heat for 5 minutes before stirring.
3) Warm the yogurt mixture slightly before stirring it in (room temperature works fine). Cold yogurt straight from the fridge can curdle or cool the casserole too quickly, so warming prevents separation and keeps the sauce silky.
4) Toss the broccoli with a little olive oil, salt and pepper before scattering it over the rice. That helps it roast instead of turn mushy, and plating with the optional Parmesan or extra cheese right at the end gives you a nice golden, slightly crisp top.
Healthy Cheesy Chicken And Broccoli Recipe
I made this healthy casserole recipe so creamy, cheesy, and satisfying that you’d never guess it’s lightened up and gluten free. This chicken and broccoli-rice bake is the chicken breast recipe I keep craving again and again.
6
servings
385
kcal
Equipment: 1. Oven
2. 9×13 inch baking dish
3. Large ovenproof skillet or sauté pan
4. Cutting board
5. Chef’s knife
6. Measuring cups and measuring spoons
7. Mixing bowl and whisk
8. Wooden spoon or heatproof spatula
9. Aluminum foil
10. Oven mitts
Ingredients
-
1 pound boneless skinless chicken breasts, cut into 1 inch pieces
-
1 cup long grain white rice, rinsed
-
2 1/2 cups low sodium chicken broth
-
1 tablespoon olive oil
-
1 small yellow onion, finely diced (about 1 cup)
-
2 cloves garlic, minced
-
4 cups broccoli florets, cut into bite sized pieces
-
1 1/2 to 2 cups shredded reduced fat sharp cheddar cheese, divided
-
1 cup plain Greek yogurt
-
1/2 cup skim or 2 percent milk
-
1 teaspoon Dijon mustard
-
1/2 teaspoon dried thyme
-
1/2 teaspoon paprika
-
1/2 teaspoon kosher salt, plus more to taste
-
1/4 teaspoon freshly ground black pepper, plus more to taste
-
1/4 cup grated Parmesan cheese, optional for topping
-
2 tablespoons chopped fresh parsley, optional for garnish
Directions
- Preheat oven to 375 degrees F. Grease a 9×13 inch baking dish with a little olive oil.
- Heat 1 tablespoon olive oil in a large ovenproof skillet over medium heat. Add the diced onion and cook until softened, about 4 minutes. Add the garlic and cook 30 seconds more.
- Add the 1 pound cut chicken breasts to the skillet and cook, stirring occasionally, until the exterior is opaque but not fully cooked through, about 3 to 4 minutes.
- Stir in the 1 cup rinsed long grain white rice, 2 1/2 cups low sodium chicken broth, 1 teaspoon Dijon mustard, 1/2 teaspoon dried thyme, 1/2 teaspoon paprika, 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper. Bring to a simmer.
- Transfer the skillet contents to the prepared baking dish if your skillet is not ovenproof. Scatter the 4 cups broccoli florets evenly over the rice and chicken. Cover tightly with foil.
- Bake covered for 30 to 35 minutes, until the rice is tender and the chicken is cooked through.
- Meanwhile, in a bowl whisk together 1 cup plain Greek yogurt and 1/2 cup skim or 2 percent milk until smooth.
- Remove the casserole from the oven, uncover, and stir in the yogurt mixture and 1 to 1 1/2 cups of the shredded reduced fat sharp cheddar cheese (reserve the rest for topping). Taste and adjust seasoning with more salt and pepper if needed.
- Sprinkle the remaining cheddar and the optional 1/4 cup grated Parmesan over the top. Return the casserole to the oven and bake uncovered for 5 to 10 minutes, until the cheese is melted and bubbly. Garnish with 2 tablespoons chopped fresh parsley before serving.
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: 383g
- Total number of serves: 6
- Calories: 385kcal
- Fat: 14.1g
- Saturated Fat: 6.1g
- Trans Fat: 0.08g
- Polyunsaturated: 1g
- Monounsaturated: 5g
- Cholesterol: 100mg
- Sodium: 386mg
- Potassium: 567mg
- Carbohydrates: 34.8g
- Fiber: 2.3g
- Sugar: 3g
- Protein: 39.3g
- Vitamin A: 700IU
- Vitamin C: 46mg
- Calcium: 341mg
- Iron: 1.4mg
