Healthy Chicken Casserole

Indulge in the wholesome goodness of this Healthy Chicken Casserole, a nutrient-packed dinner perfect for busy weeknights or meal prep! Featuring tender, bite-sized chicken breast, vibrant broccoli and carrots, and a hearty base of cooked brown rice, this casserole is a comforting yet nutritious option for the entire family. The creamy sauce, made with protein-rich Greek yogurt and low-sodium chicken broth, is lightly seasoned with garlic, thyme, and parsley for a burst of flavor without the guilt. Topped with a modest sprinkle of reduced-fat cheddar cheese, this dish bakes to golden, bubbly perfection in just 40 minutes. With simple ingredients, minimal prep time, and six generous servings, this casserole is your go-to recipe for achieving a balanced, wholesome meal without compromising on taste.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 1.5 lb boneless, skinless chicken breasts
• 3 cups broccoli florets
• 2 cups carrots, peeled and sliced
• 2 cups brown rice, cooked
• 1.5 cups low-sodium chicken broth
• 1 cup Greek yogurt
• 1 cup shredded cheddar cheese, reduced-fat
• 1 medium onion, finely chopped
• 3 cloves garlic cloves, minced
• 2 tbsp olive oil
• 1 tsp dried thyme
• 1 tsp dried parsley
• 0.5 tsp salt
• 0.5 tsp black pepper

Directions

Step 1

Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish with cooking spray or a small amount of olive oil.

Step 2

Cut the chicken breasts into bite-sized pieces, season them with salt, pepper, and 1/2 teaspoon of thyme.

Step 3

Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chicken pieces and cook until lightly browned and cooked through, about 5-6 minutes. Transfer the chicken to a plate and set aside.

Step 4

In the same skillet, heat the remaining 1 tablespoon of olive oil. Add the chopped onion and garlic, and cook for 2-3 minutes until fragrant and softened.

Step 5

Add the broccoli florets and sliced carrots to the skillet, cooking for another 4-5 minutes until they start to soften. Avoid overcooking; they should remain slightly crisp.

Step 6

In a large mixing bowl, whisk together the chicken broth, Greek yogurt, dried parsley, remaining 1/2 teaspoon of thyme, and 1/4 teaspoon each of salt and pepper. Stir well to combine.

Step 7

Add the cooked chicken, sautéed vegetables, cooked brown rice, and 3/4 cup of shredded cheddar cheese to the bowl. Stir everything until evenly blended.

Step 8

Transfer the mixture to the prepared baking dish, spreading it out in an even layer.

Step 9

Sprinkle the remaining 1/4 cup of cheddar cheese evenly over the top.

Step 10

Cover the baking dish with aluminum foil and bake in the preheated oven for 30 minutes.

Step 11

Remove the foil and bake for another 10 minutes, or until the cheese on top is melted and bubbly.

Step 12

Allow the casserole to cool for 5 minutes before serving. Enjoy your healthy chicken casserole!

Nutrition Facts

Serving size	2604.3 grams (2604.3g)

Amount per serving	% Daily Value*
Calories	2644

Total Fat 83.20g	107%
Saturated Fat 27.00g	135%
Polyunsaturated Fat 4.10g
Cholesterol 646mg	215%
Sodium 3735mg	162%
Total Carbohydrate 180.30g	66%
Dietary Fiber 26.90g	96%
Total Sugars 35.50g
Protein 283.70g	567%

Vitamin D 31IU	154%
Calcium 1382mg	106%
Iron 14mg	75%
Potassium 3905mg	83%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.7%

Protein: 43.6%

Carbs: 27.7%