This Healthy Chicken and Rice Casserole combines brown rice with broccoli and chicken, no canned soup in sight. Best of all, this recipe uses just 10 ingredients and one pot!

Other chicken and rice recipes we love are this slow cooker chicken and rice and Instant Pot chicken and rice.

Healthy chicken and rice Casserole in red Dutch oven.

Using brown rice, omitting canned soup, and using yogurt makes this a delicious yet healthy chicken and rice casserole that the whole family will enjoy!

This recipe has actually been one of the healthy casseroles I’ve been making for years. However, initially, it involved searing the chicken in one pan, cooking the rice in another, and then combining them in a separate dish to bake in the oven. I was giving myself extra work (and dishes!) for no reason!

Now, I re-tested this one pot meal in 2024 and it uses minimal effort for maximum flavor!

Why You Will Love This Recipe

  • No condensed soup: Unlike many chicken and rice casserole recipes, this healthy version contains no canned soup to avoid excess salt and preservatives.
  • One pot meal: This casserole comes together in a single Dutch oven. Fewer dishes, less cleanup, happy me and you!
  • It’s delicious: When combined with the creamy sauce, chicken, and cheese, even veggie-skeptics will find it hard to find fault with this healthy chicken and rice casserole recipe.
  • It’s wholesome: It offers everything you need – lean protein, fiber, and complex carbohydrates.  
  • Quick prep: This recipe requires under 20 minutes of hands-on prep and then is ready to go in the oven.
  • Serve year round: It’s comforting and hearty enough for winter, yet light enough to enjoy year round.

Ingredients for Healthy Chicken and Rice Casserole

This recipe requires just 10 simple ingredients, most of which are likely already in your kitchen.

Brown rice, chicken breast, broccoli, Greek yogurt, oil, cheese, chicken stock, salt, pepper, green onion.
  • Chicken: Use boneless skinless chicken breasts or chicken thighs. Chicken breast tends to to be more dry than chicken thighs, though use what you have.
  • Rice: I like to use brown basmati, jasmine or long grain rice as the rice grains are a little more tough and remain as individual grains even after baking. Short grain rice will come out more mushy although still delicious. I haven’t tried this casserole with wild rice or white rice, so Iโ€™m not sure it would work well.
  • Broth: Use low sodium vegetable broth, chicken broth or Instant Pot chicken broth. I used organic low sodium bouillon cubes to prepare vegetable broth.
  • Oil: I used avocado oil, but any neutral cooking oil will work.
  • Broccoli: Fresh broccoli cut into smaller pieces. However, you could also use frozen broccoli (add at the end).
  • Yogurt: Use 2% and higher fat yogurt for the best results. Avoid skim yogurt as it lacks flavor.
  • Cheese: Use marble cheese or any hard shredded cheese like cheddar, Parmesan, colby jack, etc.  
  • Spices: This casserole uses a combination of dried oregano (Italian seasoning would be even better), garlic powder, salt, and pepper.
  • Green onion: For garnish.

How to Make Healthy Chicken and Rice Casserole

Step by step process how to make healthy chicken and rice casserole.
  • Preheat large Dutch oven: First, preheat the oven to 400 F. Then on the stovetop preheat the Dutch oven over medium-high heat with a bit of oil.
  • Sear the chicken: Add the raw chicken,oregano or Italian seasoning, garlic powder, salt and pepper. Cook for 5 minutes, stirring occasionally.
  • Add the rice and veggies: Add the rice and stock to the pan and stir, bringing to a boil. Then, add the broccoli over the top (do not stir), cover, and bake in the oven for 40 minutes.
Cooked healthy chicken and rice casserole in red pot.
  • Add the “sauce”: Remove pot from the oven, add the yogurt, chopped green onion, and stir well. Then sprinkle cheese over the top, cover and let stand for 5 minutes to allow cheese to melt.

Broccoli Tip

Originally when I posted this recipe back in 2017, I cooked broccoli for the whole 40 minutes in the oven. Now when I re-tested this recipe in 2024, I experimented adding broccoli along with cheese, yogurt and green onion and just let it cook with “steam” while it’s resting, and it came out bright and crunchy! So you are welcome to do that!

Tips for Best Results

  • Using the right pot: I use this Lodge Dutch oven and I love it. Cast iron Dutch oven cooks food evenly and retains heat better than other baking dishes. It also helps you make simple one pot meals from stovetop to oven.
  • If you don’t have Dutch oven: A ceramic or glass baking dish could work. Though I imagine it would need longer to cook and a little more broth. I recommend cooking everything in the skillet, then transferring it to a baking dish. Make sure to wrap tightly with several layers of foil, and add an extra 10 minutes of baking time, and it may need more.
  • To avoid mushy rice: Use only brown rice, and only varieties like jasmine, basmati or long grain rice.
  • Cooking the broccoli your way: When baking the recipe as written, the broccoli will come out very soft. If you prefer broccoli with a little crunch, then add the broccoli florets at the same time as the yogurt.
  • Using pre-cooked chicken: To save on prep time further, you can swap out the raw chicken for chicken leftovers. I recommend shredded chicken cooked in Instant Pot, baked chicken breast, or Instant Pot chicken breast. I would not reduce the baking time because brown rice needs time to cook, but you can skip sauteing the chicken.

Variations

Below are a few optional seasoning variations for this healthy chicken and rice casserole.  

  • Mayonnaise: You can add 2-3 tablespoons of mayonnaise for extra creaminess at the end.
  • Mustard: Just 1-2 tablespoons of Dijon mustard is enough to add an extra dimension of flavor.
  • Cream cheese: Like the mayonnaise, using just a little cream cheese can enhance the creaminess without adding too much fat to the dish.
  • Other vegetables: There are several vegetables you can add to this healthy casserole recipe. These include sauteed mushrooms with chicken, peas, spinach, cauliflower, finely chopped carrots, celery, green beans, etc.
  • Seasonings: Feel free to experiment with the dried herbs. You could also experiment with seasonings like Cajun seasoning or curry powder.

Serving Recommendations

This casserole is a hearty enough meal on its own. However, you could enjoy it alongside some cottage cheese bread or Greek yogurt bread, or a leafy green salad.

You could also serve this with additional veggie sides like sauteed zucchini, garlic green beans, baked asparagus, or roasted cauliflower.

How to Store and Reheat

Store: Allow the chicken broccoli rice casserole to cool, then store leftovers in an airtight container in the fridge for up to 3 days.

Freeze: Cool completely, then freeze in an airtight container for up to 3 months. Thaw in the fridge overnight before reheating.   

Reheat: You can reheat smaller portions in the microwave or the oven at 375 F for 10 minutes or until warmed through. After reheating, you might want to add a bit more yogurt to bring back extra creaminess. Sprinkle fresh herbs too, as they always add another layer of flavor.

FAQs

Why did my rice come out mushy?

The rice in this casserole comes out soft, not al dente, due to the nature of baking in one pot. That’s why I recommend to use any type of long grain brown rice. Short grain rice can become mushy. Also all ovens vary and your oven temperature can run higher, thus overcooking the casserole. Next time cook for 10 minutes less and go from there.

Why did my rice come out crunchy?

First of all, let me say that I have tested this recipe with 3 types of brown rice recommended in the recipe and never had an issue. If your rice comes out undercooked, it’s more likely due to the fact that you haven’t used a Dutch oven, checked on rice during baking or in rare occasions it’s the problem with rice itself. I recommend to add a bit more broth and bake for a bit longer.

Can I use frozen broccoli?

Yes, although I recommend to add it at the very end along with cheese and yogurt. No need to thaw.

Can I prepare this in a slow cooker?

Not this recipe but check out my slow cooker chicken and rice recipe.

Can I make this recipe with cauliflower rice?

I haven’t tried this, though I don’t see why it wouldn’t work. When using cauliflower rice I’d recommend following the recipe but only baking in the oven for 10-15 minutes. Just keep in mind that while rice absorbs liquid, cauliflower rice releases liquid, so you likely won’t need as much broth.

More Healthy Rice Recipes to Try

Healthy chicken and rice casserole with melted cheese and green onion.
Healthy chicken and rice casserole with broccoli in red Dutch oven.

Healthy Chicken and Rice Casserole

Healthy chicken and rice casserole recipe with just 10 simple ingredients, with no canned soup in sight and made in one pot.
4.93 from 88 votes
Servings 8 servings
Calories 378
Diet Gluten Free
Prep Time 10 minutes
Cook Time 50 minutes
Resting Time 5 minutes
Total Time 1 hour 5 minutes

Equipment

Ingredients  

  • 1 pound raw boneless skinless chicken breasts or chicken thighs cubed
  • 2 tablespoons oil for frying
  • 2 teaspoons garlic powder
  • 2 teaspoons dried oregano or Italian seasoning (I recommend)
  • 1 teaspoon salt
  • Ground black pepper to taste
  • 2 cups long grain, basmati or jasmine brown rice rinsed and drained
  • 4 1/2 cups chicken or vegetable broth low sodium
  • 8 cups fresh broccoli florets chopped (8 cups)
  • 1 cup plain yogurt fat 2%+
  • 1/4 cup green onion finely chopped
  • 1 cup marble or cheddar cheese shredded

Instructions 

  • Preheat oven to 400 degrees F. Preheat large dutch oven on medium-high heat and swirl oil to coat.
  • Add raw chicken, garlic powder, oregano, salt, pepper and cook for 5 minutes, stirring occasionally.
  • Add rice and broth, stir and bring to a boil. Lay broccoli on top and do not stir, cover and bake in the oven for 40 minutes. You can also add broccoli after baking for a crunchy broccoli.
  • Remove from the oven, add yogurt and green onion, stir. Sprinkle cheese on top, cover and let stand for 5 minutes until cheese has melted. Serve hot.

Notes

  • Store: Refrigerate in an airtight container for up to 3 days.
  • Freeze: Fully cook, cool completely and freeze in an airtight container for up to 3 months. Thaw in a fridge overnight. Reheat in a microwave or in the oven at 375 F for 10 minutes.
  • Type of brown rice: Brown jasmine or basmati rice grains stay separated once cooked. Long grain brown rice is just as good taste wise. Short grain rice will yield in more mushy casserole but still delicious.
  • Dutch oven: Cooks food evenly and I highly recommend to use it to make this recipe.

Nutrition

Calories: 378kcal | Carbohydrates: 45g | Protein: 23g | Fat: 12g | Saturated Fat: 5g | Cholesterol: 55mg | Sodium: 491mg | Fiber: 4g | Sugar: 3g
Course: Casserole
Cuisine: North American
Author: Olena Osipov
Did you make this recipe?Mention @ifoodreal or tag #ifoodreal!

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About Olena

Welcome! I grew up in Ukraine watching my grandma cook with simple ingredients. I have spent the last 11 years making it my mission to help you cook quick and easy meals for your family!

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Comments

    1. Hi, Iโ€™m going to try this recipe soon. I love all low sodium recipes (I need low potassium as well ?). My question is, can I use Arborio rice as a risotto?

  1. This looks lovely! Is there any way to make it all without a Dutch oven? How would you do it? Just cook everything separate and put it together in the oven and melt the cheese on top? I donโ€™t have a Dutch oven but may just need to ask for one for Christmas lol! Thank you!

    1. I would cook everything in a skillet, then transfer to a baking dish, cover very tightly with a few layers of foil and add extra 10 minutes of baking time. Might need more baking time, just check. Why dutch oven? Because cast iron retains heat very well and cooks evenly and faster.
      Yes! Skip the candles and get yourself Lodge dutch oven for Christmas – best price for quality!:)

  2. All Dutch ovens are made out of same cast iron, so that’s not the issue. It could be the rice. I have heard many times old rice or bad rice doesnโ€™t cook. Believe it or not there is such thing. Or your oven temperature is off.

    1. 5 stars
      It was a healthy, tasty and simple to make recipe; that was what I needed! I had to use a 9×13 glass dish. The broccoli and cheese stayed together on the top layer, but the rice was falling apart. I used Lundburg short grain brown rice. Olena or anyone can give me a feedback? Thanks!

  3. 5 stars
    This casserole was to die for. We are trying to eat healthier. I was sceptical about brown rice but it was so good OMG. You are a good cook, Olena!

  4. Any thoughts on using different veggies? I have green beans, mushrooms, and kale on hand. I’m not a huge fan of broccoli or cauliflower. Think I could do everything the same and just replace the vegetables?

    1. I definitely wouldn’t use mushrooms because they produce a lot of water that will mess up rice’s texture. Green beans and kale sounds great!

  5. 5 stars
    This is the best folks!! Second time making it this month. Need to beat my 17yo son to the leftovers so I have some freezer lunches this time though!! Definitely a crowd pleaser!

    1. Haha. You need to double the recipe for leftovers with a 17 yo boy in the house. I’m pretty sure you can fit it in that dutch oven.

4.93 from 88 votes (46 ratings without comment)

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