Healthy Cheesy Chicken and Broccoli-Rice Casserole

A healthy Cheesy Chicken and Broccoli-Rice Casserole that’s perfect for busy weeknights. This comforting recipe combines tender chicken, nutritious broccoli, and wholesome brown rice in a creamy cheddar sauce for a balanced family-friendly dinner. Easy to prepare, packed with protein, and ideal for meal prep, this baked casserole is a great option for anyone looking for a simple, flavorful, and nutritious home-cooked meal. Perfect for weeknight dinners, freezer meals, and kid-approved lunches.

Ingredients

Rice & Vegetables

• 2 cups long-grain brown rice
• 4 cups chicken broth
• 4 cups finely chopped broccoli florets (about 1 small head)
• 2 green onions, chopped

Chicken

• 1 teaspoon extra-virgin olive oil
• 1 lb chicken breasts, cut into bite-sized pieces
• Salt, pepper, garlic powder

Cheese Sauce

• 5 teaspoons gluten-free flour (or all-purpose flour if not gluten-free)
• 2 cups milk, divided
• 1/3 cup light sour cream
• 8 oz shredded cheddar cheese, divided
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 teaspoon garlic powder

Instructions

1. Cook the rice.
   Bring the chicken broth to a boil in a large pot. Add the rice, cover, reduce to low heat, and cook according to package directions. When the rice has 5 minutes left, add the broccoli and green onions on top (do not stir). Cover again and finish cooking until the rice and vegetables are tender.
2. Cook the chicken.
   Heat the olive oil in a large skillet over medium-high heat. Add the chicken and season with salt, pepper, and garlic powder. Sauté until the chicken is cooked through. Transfer to a plate and set aside. Reduce the heat to medium and carefully wipe the skillet clean.
3. Make the cheese sauce.
   In a small bowl, whisk together the flour and 1/2 cup of the milk. Pour this mixture into the skillet. Add the remaining 1 1/2 cups milk and cook, stirring constantly, until the sauce thickens, about 7–10 minutes. Remove from the heat, then stir in the sour cream, 3/4 of the shredded cheese, salt, pepper, and garlic powder until smooth.
4. Assemble the casserole.
   Preheat the broiler. Combine the cooked rice and broccoli with the cheese sauce and the chicken. Transfer the mixture to a 9×13-inch baking dish coated with nonstick spray. Top with the remaining cheese.
5. Broil and serve.
   Broil until the cheese is melted and bubbling. Let the casserole rest for 5 minutes before serving.

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Tips

• Use freshly shredded cheddar for better melting and smoother sauce.
• Cut the chicken into uniform pieces so it cooks evenly.
• If the sauce becomes too thick, whisk in a splash of milk to adjust the consistency.
• Let the casserole rest before serving to help it set and slice cleanly.

Variations and Substitutions

• Protein: Swap chicken breasts for cooked rotisserie chicken, turkey, or tofu.
• Cheese: Try Monterey Jack, Colby, or a reduced-fat cheddar.
• Vegetables: Add carrots, peas, spinach, or cauliflower for extra nutrients.
• Rice: Substitute quinoa or white rice (adjusting cooking time accordingly).
• Dairy-free: Use plant-based milk, dairy-free sour cream, and vegan cheese.

FAQs

Can I make this ahead of time?
Yes. Assemble the casserole, cover, and refrigerate up to 24 hours. Add cheese before broiling.

Can it be frozen?
Freeze before broiling for best texture. Thaw overnight, then broil to finish.

Can I use pre-cooked rice?
Yes. Use about 4–5 cups cooked brown rice and skip step 1.

Serving Suggestions

• Serve with a crisp green salad or roasted vegetables.
• Add a side of fresh fruit for a lighter meal.
• Pair with whole-grain bread or dinner rolls for a complete dinner.

Why You’ll Love This Recipe

• It’s a balanced, family-friendly meal packed with protein and vegetables.
• The cheese sauce is creamy without being heavy.
• Perfect for meal prep — reheats well and makes great leftovers.
• Customizable with many protein, veggie, and flavor variations.