Healthy Chicken Rice Casserole

This healthy chicken and rice casserole blends wholesome brown rice with fresh broccoli and tender chicken for a comforting yet nutritious meal. Designed to be simple and made all in one pot, it skips canned soups to avoid unnecessary salt and preservatives, making it a favorite for family dinners any time of the year.

I started making this casserole years ago, and it quickly became a go-to for busy weeknights. Now, after streamlining it into a one-pot recipe, it has become even faster and easier without sacrificing taste.

Ingredients

• Boneless skinless chicken breasts or thighs: chicken thighs are juicier but breasts work well too use what you prefer
• Brown basmati, jasmine or long grain rice: these varieties hold their shape well, avoiding a mushy texture
• Low sodium chicken or vegetable broth: controls the salt level and adds depth homemade or quality bouillon cubes are great choices
• Fresh broccoli florets: adds color, nutrition, and a pleasant crunch you can swap frozen if fresh isn’t available
• Greek yogurt (2 percent fat or higher): creates a creamy sauce without the heaviness of canned soup
• Neutral oil such as avocado oil: for searing the chicken and building flavor
• Marble or cheddar cheese, shredded: melts smoothly to finish the casserole with a rich touch
• Garlic powder and dried oregano (or Italian seasoning): enhance the savory notes
• Salt and black pepper: for seasoning throughout
• Green onion: for a fresh garnish that adds brightness

Step-by-Step Instructions

Preheat the Oven and Dutch Oven:

Begin by heating your oven to 400 degrees Fahrenheit. Place a large Dutch oven over medium-high heat on the stovetop and add a bit of oil, swirling it to coat the bottom evenly. This step ensures a hot surface to sear the chicken perfectly.

Sear the Chicken with Seasonings:

Add the cubed raw chicken to the Dutch oven along with garlic powder, dried oregano or Italian seasoning, salt, and pepper. Cook the chicken for about five minutes, turning occasionally until the exterior is nicely browned. You want to build flavor here without fully cooking through.

Add Rice and Broth, Then Broccoli:

Stir in the rinsed rice and pour in the broth. Mix gently to combine and bring the mixture to a boil on the stovetop. Once boiling, distribute the fresh broccoli evenly over the top without stirring it in. Cover the Dutch oven tightly with its lid and transfer it to the oven to bake for 40 minutes.

Finish with Yogurt, Cheese, and Green Onions:

After baking, carefully remove the pot from the oven. Stir in the Greek yogurt and chopped green onions to create a creamy sauce that coats the chicken and rice. Sprinkle shredded cheese evenly on top, cover again, and let it sit for five minutes off heat. This resting step melts the cheese beautifully, completing the casserole.

Save

My favorite part is the broccoli. When I switched to adding it after baking for a few minutes along with the yogurt and cheese, its color stays vibrant and it stays just crisp enough to contrast the creamy rice. This small change made me smile every time I serve it to family.

Storage Tips

Let leftovers cool completely, then transfer to airtight containers and refrigerate for up to three days. For longer storage, freeze fully cooked casseroles they keep for up to three months. Thaw in the fridge overnight before reheating.

Ingredient Substitutions

If you don’t have brown rice, stick to long grain white rice varieties though texture will differ slightly. You can replace Greek yogurt with sour cream for similar creaminess. Use any mild shredded cheese you enjoy such as Colby Jack or Parmesan. Frozen broccoli is fine but add it later to prevent overcooking.

Serving Suggestions

Serve this casserole on its own as a complete meal or pair it with a fresh leafy salad or crusty bread. Roasted or sautéed vegetables like green beans or asparagus round out the plate nicely. A dollop of extra yogurt on top adds a fresh tang.

Recipe FAQs

→ Why did my rice come out mushy?

Using short grain rice or adding too much liquid can make the rice mushy. Brown basmati or jasmine rice works best to keep grains separate after baking.

→ Why was my rice crunchy after baking?

Crunchy rice usually indicates undercooking or insufficient liquid. Make sure to fully cover the pot and use the suggested liquid amounts for tender grains.

→ Can I use frozen broccoli for this dish?

Yes, frozen broccoli can be added towards the end of cooking or after baking to maintain some crunch without overcooking.

→ Is this dish suitable for slow cooker preparation?

While this is designed as a one-pot oven meal, slow cooker adjustments can be made, but cooking times and liquid quantities may need modification to avoid mushiness.

→ Can cauliflower rice substitute the brown rice here?

Cauliflower rice has different moisture and texture, so it’s best to use it with caution as it will cook much faster and yield a different result.