Healthy Cheesy Chicken And Broccoli Recipe

I reworked my Healthy Cheesy Chicken and Broccoli-Rice Casserole into a lighter, pantry-friendly Chicken Broccoli Rice Casserole that uses simple swaps and everyday staples to cut calories and streamline prep.

I love tweaking comfort classics, and this Healthy Cheesy Chicken And Broccoli felt like beating the system. A note of olive oil and the bright pop of broccoli florets make it more interesting than you expect.

It reads like a Chicken Broccoli Rice Casserole, yet somehow comes off as Low Calorie Chicken that still satisfies. Textures surprise you, flavors sneak up, and there’s a little twist that makes you second guess what “healthy” means.

I kept finding myself going back for one more forkful, even though I swore I wouldnt. One small swap makes it taste indulgent enough to fool guests but youll know the trick.

Ingredients

• Chicken breast: lean protein that fills you up, keeps meals satisfying, trust me.
• Broccoli: fiber and vitamin C packed, adds crunch and fresh green flavor, low calorie.
• Cheddar cheese: adds creamy sharpness, calcium and fat, boosts flavor and meltiness.
• Greek yogurt: it’s tangy, protein rich and replaces heavy cream for lighter texture.
• Rice: carbs for energy, starchy base that soaks up sauce and makes it hearty.
• Onion: adds sweet savoriness when cooked and provides fiber and depth.
• Garlic: aromatic, boosts savory flavor, may support immune health a bit.
• Olive oil: healthy fats, helps browning and brings rich mouthfeel.

Ingredient Quantities

• 1 tablespoon olive oil
• 1 small yellow onion, finely diced (about 1 cup)
• 3 cloves garlic, minced
• 1 1/2 pounds boneless skinless chicken breasts, cut into 1 inch pieces
• 1 teaspoon kosher salt plus more to taste
• 1/2 teaspoon freshly ground black pepper
• 1 teaspoon dried thyme or Italian seasoning
• 2 cups cooked long grain white rice (about 1 cup uncooked)
• 3 cups broccoli florets, steamed or blanched and roughly chopped (about 12 ounces)
• 1 1/2 cups low sodium chicken broth
• 1 cup plain Greek yogurt
• 1 1/2 cups sharp cheddar cheese, shredded, divided
• 1/4 cup grated Parmesan cheese
• 1/4 cup milk
• 1 tablespoon cornstarch (optional for thickening)
• 1/2 teaspoon garlic powder
• Cooking spray or extra olive oil for the baking dish

How to Make this

1. Preheat oven to 350°F and lightly spray or oil a 9×13 inch baking dish, set aside.

2. Heat 1 tablespoon olive oil in a large skillet over medium heat, add the finely diced onion and cook until soft and translucent about 4 to 6 minutes, stir in minced garlic and cook 30 seconds until fragrant.

3. Add the 1 1/2 pounds chicken breast pieces to the skillet, season with 1 teaspoon kosher salt, 1/2 teaspoon black pepper, and 1 teaspoon dried thyme or Italian seasoning; cook, stirring occasionally, until the chicken is mostly cooked through and lightly browned about 6 to 8 minutes.

4. Pour in 1 1/2 cups low sodium chicken broth, bring to a simmer and scrape up any browned bits from the bottom of the pan, simmer 2 to 3 minutes to concentrate flavor.

5. In a medium bowl whisk together 1 cup plain Greek yogurt, 1/4 cup milk, 1/2 teaspoon garlic powder and if you want a thicker sauce whisk 1 tablespoon cornstarch into the milk first so it dissolves; stir this yogurt mixture into the skillet with the chicken and simmer gently until the sauce is slightly thickened, then stir in 1 cup of the shredded sharp cheddar and 1/4 cup grated Parmesan until melted and smooth.

6. Remove the skillet from heat and fold in the 2 cups cooked long grain white rice and the 3 cups steamed or blanched chopped broccoli until everything is evenly coated with the cheesy sauce, taste and add more salt and pepper if needed.

7. Transfer the mixture to the prepared baking dish, sprinkle the remaining 1/2 cup shredded cheddar evenly over the top.

8. Bake uncovered at 350°F for 20 to 25 minutes, until bubbling around the edges and the top is melted and lightly golden; if you want a browned top put under the broiler 1 to 2 minutes but watch it close so it doesn’t burn.

9. Let the casserole rest 5 to 10 minutes before serving so it firms up a bit, then scoop and enjoy.

Equipment Needed

1. 9×13 inch baking dish (casserole dish)
2. Large skillet (12 inch, nonstick or stainless)
3. Cutting board and a good chef’s knife
4. Measuring cups and measuring spoons
5. Medium mixing bowl and a whisk
6. Wooden spoon or silicone spatula
7. Small saucepan or steamer basket plus a colander for blanching broccoli
8. Cheese grater (if your cheese isn’t pre shredded)
9. Oven mitts and a pair of tongs or a slotted spoon

FAQ

Healthy Cheesy Chicken And Broccoli Recipe Substitutions and Variations

• Chicken breasts: swap for firm tofu or tempeh if you want vegetarian. Press, cube and brown so it soaks up the sauce. Or use shredded rotisserie chicken to save time.
• Cooked white rice: use cooked quinoa for extra protein, same volume. For a low carb option try cauliflower rice, add it at the end so it does not go mushy.
• Plain Greek yogurt: swap with plain sour cream or blended cottage cheese to get the same tang and creaminess, just taste and add a pinch more salt if needed.
• Sharp cheddar cheese: try Monterey Jack or Gouda for a mellower melt, or Pepper Jack if you want some kick. Use the same amount and reserve a little for the top.

Pro Tips

1) Brown the chicken in a hot pan first and dont overcrowd it, you want little browned bits on the bottom for flavor, those bits are what makes the sauce taste way better. If pieces steam instead of brown the casserole ends up kinda bland.

2) Temper the Greek yogurt so it doesnt split: whisk a few tablespoons of the hot broth into the yogurt (or mix the cornstarch into the milk first) before adding it to the skillet, and keep the sauce at a gentle simmer not a full boil after you add it.

3) Use day old rice or spread freshly cooked rice on a sheet to cool a bit, that way it wont make the dish watery. For the broccoli, steam then shock in ice water to keep it bright green and slightly crisp, or if you use frozen squeeze out the extra water first.

4) For texture, grate your cheese fresh (pre-shredded has weird anti-caking stuff so it melts less nicely) and consider tossing panko or crushed crackers with a little melted butter and sprinkling on top before baking. Broil only for 1 minute if you want extra brown, and watch it the whole time so it doesnt burn.