This post may contain affiliate links. Please read our disclosure policy.
This Chicken Broccoli Casserole recipe is made healthy using brown rice, tender chicken, fresh broccoli, and a flavorful sauce. It’s super easy to make, perfect for any weeknight. Plus it is gluten-free and full of veggies and protein.
You may also like my chicken broccoli pasta casserole recipe.
Making this Healthy Chicken Broccoli Casserole is super simple and fast. It uses healthier ingredients and omits cream soup, making it a lower-fat, more nutritious casserole. This is the perfect recipe for busy weeknights because it doesn’t take much time and everyone loves it (even kids!).
This easy chicken casserole is loaded with protein, fiber, and flavor. The perfect meal to serve your family or guests. They are made with brown rice which can easily be swapped with quinoa for an even healthier chicken casserole dish!
Recipe Highlight
- Easy. You can’t get much easier than a casserole. Make the sauce while the chicken bakes, then pile it all together and finish baking.
- Healthier. This is a healthier version of a traditional casserole. It replaces pasta with brown rice, adds chicken for protein, and eliminates the cream of mushroom soup (so less fat and carbs). It is also gluten-free if you use gluten-free flour.
- Tasty. The flavors of the creamy sauce, broccoli, and seasoned chicken complement each other perfectly. A delicious way to eat more broccoli!
Ingredients for chicken broccoli rice casserole
- Chicken breasts: you could use boneless and skinless chicken thighs, but I much prefer chicken breasts since they are leaner.
- Brown rice: You do not have to use brown rice. Any other rice will work just fine. You may even use a whole-grain option like quinoa.
- Fresh broccoli: Fresh broccoli always sounds fresh and healthy. Frozen broccoli will be fine to use.
- Olive oil: use any other oil like avocado oil.
- Onion: go with white or sweet onion.
- Gluten-free flour: use any other flour, like all-purpose or whole-wheat.
- Milk: Use any milk you have on hand. 2% will do.
- Seasonings: Garlic powder, Onion powder, Dry mustard powder, smoked paprika, and Kosher salt and ground pepper
- Cheddar cheese: If you don’t like cheddar you may use other cheese like Colby jack, American, or gruyere.
- Fresh parsley: used to garnish, so if you aren’t a fan, you may skip it.
How to make chicken broccoli casserole
- Preheat the oven to 400°F.
- Prepare chicken. Season the chicken with some salt and pepper and drizzle over with 1 tablespoon of oil. Mix well to coat, then place in a 2 qt casserole dish; arrange in a single layer to ensure even cooking.
- Bake. Bake in a preheated oven for 10 minutes.
- Make sauce. While the chicken is cooking, heat the remaining tablespoon of oil in a skillet. Add onion and sauté until translucent. Then add flour and whisk quickly for about a minute or so.
- Add milk. Carefully pour in the milk and continue whisking; as the mixture starts to bubble add garlic powder, onion powder, mustard powder, paprika, salt, and pepper. Stirring thoroughly, let the mixture simmer on low, until thick and bubbly.
- Mix in cheese. Remove from the heat and add 1-1/2 cup of cheddar cheese, whisk well until cheese is melted.
- Add rice and broccoli. Add a layer of cooked rice and then broccoli florets.
- Pour on sauce. Pour the prepared cheese sauce on top and gently toss to coat. Sprinkle the remaining 1/2 cup of cheese on top.
- Bake. Bake for 20 minutes more, until broccoli, is tender, and the cheese on top is golden and bubbly.
- Serve. Remove from the oven, garnish with fresh parsley, and serve warm.
Recipe tips
- Brown rice: Have this cooked before you start making the casserole. Or you can use pre-cooked rice packs that you simply reheat in the microwave and they are ready to go. You may also substitute the brown rice with quinoa if you like.
- Broccoli: Trim the leaves from the broccoli and cut the florets close to the stalk. Then trim the florets so they are roughly the same size. Alternatively, you can buy florets pre-cut. You could also use frozen broccoli but I recommend allowing them to thaw out in a colander first.
- Onion: I prefer sweet or yellow onion in this recipe.
- Gluten-free flour: You can use regular flour if you do not have gluten restrictions.
- Milk: Use non-dairy milk or any other milk of choice.
- Cheddar cheese: You can omit the cheese to make this low in fat, use light or fat-free cheese, or substitute with mozzarella, Colby, or parmesan.
Pin this now to find it later
Pin ItWhat goes with chicken Broccoli casserole?
If you’re looking for side dishes to serve alongside this casserole, try any of these options.
- Healthy Potato Salad
- Easy Mixed Berry Fruit Salad
- Green Bean Tomato Salad
- Homemade Dinner rolls
- Italian Chopped Salad
Frequently asked questions
Yes, you can freeze the casserole after cooking the chicken and adding the broccoli, rice, and sauce. Wrap tightly in tinfoil or store in an airtight container. Freeze for up to 3 months, then thaw overnight in the fridge. Bake as directed.
You can also freeze the casserole after it has been cooked (I love leftovers!). Wrap tightly or store in an air-tight container, freeze for up to 3 months, then reheat in the microwave or oven.
Yes, you can use frozen broccoli instead. It usually takes less time to cook than fresh, so check it 5-8 minutes early. Also, I prefer that you allow the broccoli to thaw in a colander first.
Store the casserole in the fridge covered in tinfoil or in an airtight container. It should last up to 3-4 days. If you want it to last longer, freeze the leftovers and reheat them in the oven or microwave when ready.
More healthy recipes to try
- Chicken Fried Rice
- Easy Harvest Chicken Casserole
- Hawaiian Chicken Bowls
- Instant Pot Chicken Curry
- Lemon Garlic Shrimp Skillet
- Easy Homemade Beef Stew
Easy Chicken Broccoli Rice Casserole
Ingredients
- 1 pound chicken breasts, cut into bite-sized cubes
- 2 cups brown rice, cooked
- 6 cups fresh broccoli, cut into small florets
Sauce
- 2 tablespoons olive oil, divided
- 1 small onion, diced
- 2 tablespoons gluten-free flour
- 2 cups milk
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ½ teaspoon dry mustard powder
- ½ teaspoon smoked paprika
- ½ teaspoon kosher salt, or to taste
- ¼ teaspoon ground pepper
- 2 cups cheddar cheese, shredded and divided
- 2 tablespoons curly parsley, freshly chopped to garnish
Instructions
- Preheat oven to 400°F.
- Season the chicken with some salt and pepper and drizzle over with 1 tablespoon of oil. Mix well to coat, then place it in a 2 qt casserole dish; arrange in a single layer to ensure even cooking.
- Bake into the preheated oven for 10 minutes.
Sauce
- While the chicken is cooking prepare sauce. In a skillet, heat the remaining tablespoon of oil. Add onion and sauté until translucent.
- Add flour and whisk quickly for about a minute or so.
- Carefully pour in the milk and continue whisking; as the mixture starts to bubble add garlic powder, onion powder, mustard powder, paprika, salt, and pepper.
- Stirring thoroughly, let the mixture simmer on low, until thick and bubbly. Remove from the heat and add 1-1/2 cup of cheddar cheese, whisk well until cheese is melted.
- Remove the casserole dish from the oven. Add a layer of cooked rice and then broccoli florets. Pour the prepared cheese sauce on top and gently toss to coat.
- Sprinkle the remaining 1/2 cup of cheese on top and bake for 20 minutes more, until the broccoli is tender, and the cheese on top is golden and bubbly.
- Remove from the oven, garnish with fresh parsley, and serve warm.
Notes
- Brown rice: Have this cooked before you start making the casserole.
- Broccoli: Trim the leaves from the broccoli and cut the florets close to the stalk. Then trim the florets so they are roughly the same size. Alternatively, you can buy florets pre-cut.
- Onion: I prefer sweet or yellow onion in this recipe.
- Gluten-free flour: You can use regular flour if you do not have gluten restrictions.
- Milk: Use non-dairy milk to make this recipe vegan.
- Cheddar cheese: You can omit the cheese or use light/fat-free, or substitute with mozzarella, Colby, or parmesan.
- Storage: Store wrapped in tin foil or in an airtight container in the fridge for up to 3-4 days.
- Freezing: Freeze after cooking the chicken and adding the broccoli, rice, and sauce. Wrap tightly in tinfoil or store in an airtight container. Freeze for up to 3 months, then thaw overnight in the fridge. Bake as directed. Alternatively, freeze it after it has been cooked. Wrap tightly or store in an air-tight container, freeze for up to 3 months, then reheat in the microwave or oven.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Excellent! I already had some Costco rotiseriere chicken cut in pieces and cooked brown rice. I used frozen broccoli florets and cut them in pieces the size of the chicken pieces, made the sauce and put it in the oven. Quick and very delicious!!! My husband loves Chicken Broccoli Casserole, so I was very thankful to find this healthier version!!!
Perfect. Glad you loved it.
This was delicious! Some of my family had a 2nd helping! Much healthier than the version with a can of cream of chicken soup.
Yummy! Thanks for the feedback.
Can I mix it all together after chicken is cooked?
Yes you can.