Healthy Chicken And Brown Rice Casserole

Name: Healthy Chicken And Brown Rice Casserole
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Yield: 4 servings
Ingredients: 2 cups cooked brown rice; 2 cups cooked, shredded chicken; 1 cup broccoli florets; 1 cup sliced carrots; 1 cup bell pepper, diced; 1 onion, diced; 2 cloves garlic, minced; 1 cup low-sodium chicken broth; 1 cup low-fat Greek yogurt; 1 cup shredded low-fat cheese; 1 tsp dried thyme; Salt and pepper to taste

Highlighted under: Healthy Kitchen Moments

I love preparing this Healthy Chicken and Brown Rice Casserole when I'm looking for something nutritious yet comforting. It's a one-dish meal packed with flavors and textures that appeal to everyone at the table. The combination of tender chicken, hearty brown rice, and vibrant vegetables makes it not just a satisfying dinner but also a wholesome option for busy weeknights. Plus, it's easy to make ahead, so I can enjoy leftovers for lunch the next day!

Created by

Ivy Richardson

Last updated on 2026-02-27T22:53:35.528Z

As someone who enjoys wholesome meals, I love this casserole because it's versatile. I’ve experimented with different vegetables based on what’s in season, and every version has turned out beautifully. The secret lies in using low-sodium chicken broth, which adds richness without overwhelming the dish with salt.

Every time I make it, my family raves about the flavor and I appreciate how it's packed with nutrients. A tip: let it rest for a few minutes after baking. This allows the casserole to set, making serving easier and enhancing the flavors.

Why You'll Love This Recipe
Nutritious ingredients packed with protein and fiber
Comforting, creamy texture that satisfies
One-pot meal for easy cleanup and great for meal prep

The Role of Each Ingredient

In this casserole, the combination of cooked brown rice and shredded chicken serves as the foundation, providing an excellent source of protein and fiber. The brown rice not only adds a nutty flavor but also contributes to the dish's overall texture, making each bite satisfying. The shredded chicken further elevates the protein content, ensuring that this casserole is not only filling but also a healthy option for dinner.

The vegetables in this casserole are not just for color; they play a crucial role in enhancing the dish's nutritional value. Broccoli florets provide vitamin C and fiber, while the carrots contribute beta carotene. The bell pepper adds a subtle sweetness, elevating the flavor profile. Each vegetable should be cooked until slightly tender before combining—this step ensures they maintain some of their structure and nutrients by not being overcooked.

Perfecting the Texture

Achieving the ideal creamy texture in this casserole is key to its success. The balance of Greek yogurt with low-fat cheese creates a luscious coating that envelops the chicken and rice. Ensure that you incorporate the yogurt thoroughly, which not only adds creaminess but also a tangy flavor that cuts through the richness. Mixing the cheese in half before baking ensures it melts beautifully, creating that golden, bubbly topping you crave.

When transitioning from baking covered to uncovered, watch for visual cues. The first 30 minutes should allow the flavors to meld together while remaining moist. Once you remove the foil, the casserole should continue baking until the edges are golden and the top is bubbly, giving you that irresistible appeal. This visual check helps prevent drying out the dish, ensuring it remains creamy and flavorful throughout.

Make-Ahead and Storage Tips

Preparing this casserole ahead of time can save you precious minutes on busy weeknights. You can assemble the entire dish up to a day in advance, covering it tightly with plastic wrap or foil. When you're ready to bake, remove the cover and add an additional 5-10 minutes to the cooking time, as it will require extra time to heat through from a cold start.

Leftovers of this casserole can be stored in an airtight container in the fridge for up to three days. For longer storage, consider freezing individual portions. Just ensure to let the casserole cool completely before freezing to avoid ice crystals. To reheat, thaw in the fridge overnight and warm in the oven at 350°F (175°C) for about 20-25 minutes, until heated through and bubbly.

Ingredients

For the Casserole

2 cups cooked brown rice
2 cups cooked, shredded chicken
1 cup broccoli florets
1 cup sliced carrots
1 cup bell pepper, diced
1 onion, diced
2 cloves garlic, minced
1 cup low-sodium chicken broth
1 cup low-fat Greek yogurt
1 cup shredded low-fat cheese
1 tsp dried thyme
Salt and pepper to taste

Instructions

Preheat the Oven

Preheat your oven to 350°F (175°C).

Sauté Vegetables

In a large skillet, sauté the onion and garlic until translucent. Add the broccoli, carrots, and bell pepper. Cook for about 5 minutes until slightly tender.

Combine Ingredients

In a large bowl, combine cooked brown rice, shredded chicken, sautéed vegetables, chicken broth, Greek yogurt, and half of the cheese. Season with thyme, salt, and pepper.

Transfer and Bake

Pour the mixture into a greased casserole dish. Top with remaining cheese and cover with foil. Bake for 30 minutes, then remove the foil and bake for an additional 15 minutes until bubbly and golden.

Cool and Serve

Allow the casserole to cool for 5 minutes before slicing. Serve warm.

Pro Tips

Feel free to substitute the vegetables with whatever you have on hand. Spinach, zucchini, and peas also work well in this recipe.

Ingredient Substitutions

If you're looking to make this casserole even healthier, consider swapping out the chicken with cooked turkey or tofu for a plant-based option. Both alternatives maintain the dish's protein content while offering different flavor profiles. Just ensure that if you're using tofu, you press it well to remove excess moisture and consider marinating it for added flavor.

For those who are watching their carbohydrate intake, you can replace the brown rice with quinoa or cauliflower rice. Quinoa will add a nutty flavor and more protein, while cauliflower rice is a great low-carb substitute. Adjust the cooking time slightly, as these alternatives might require less than the standard baking time suggested.

Serving Suggestions

This casserole can be comfortably served solo, but pairing it with a simple side salad elevates the meal, adding freshness and crunch. A bright vinaigrette works well to balance the casserole's creaminess, complementing the flavors without overpowering them. Super greens like arugula or spinach work wonderfully.

For a heartier meal, consider serving this casserole alongside whole-grain bread or rolls. This combination is not only filling but encourages some delightful scooping for the last bits of the creamy goodness. Offering a side of sautéed greens or steamed vegetables can also round out the meal, ensuring a well-balanced plate.

Questions About Recipes

→ Can I use brown rice that has not been pre-cooked?

Yes, but you will need to adjust the cooking time and use additional liquid.

→ Can I freeze leftover casserole?

Absolutely! It freezes well for up to 3 months. Thaw and reheat in the oven.

→ What can I substitute for chicken?

You can use tofu or chickpeas for a vegetarian option.

→ How long does this casserole last in the fridge?

It will last for 3-4 days when stored in an airtight container.