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Healthy Chicken and Rice Casserole Recipe

4.8 from 20 reviews

Healthy Chicken and Rice Casserole Recipe with brown rice, broccoli and no canned soup makes one easy baked healthy chicken casserole from scratch.

  • Author: Olena of ifoodreal.com
  • Prep Time: 7 minutes
  • Cook Time: 50 minutes
  • Total Time: 57 minutes
  • Yield: 8 servings 1x
  • Category: Casserole
  • Method: Oven
  • Cuisine: Ukrainian American
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Ingredients

  • 1 lb raw boneless & skinless chicken breasts, cubed
  • 2 tbsp avocado oil
  • 2 tsp garlic powder
  • 2 tsp oregano
  • 1 tsp salt
  • Ground black pepper, to taste
  • 2 cups brown rice, rinsed & drained
  • 4 1/2 cups chicken or vegetable stock, low sodium
  • 8 cups (1.5 lbs) broccoli, chopped
  • 1 cup plain yogurt, fat 2+%
  • 1/4 cup green onion, finely chopped
  • 1 cup marble or any hard cheese, shredded

Instructions

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

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.

Notes

  • I like to use brown jasmine or basmati rice because grains stay separated once cooked. But long grain brown rice is just as good taste wise. Short grain rice will yield in more mushy casserole but still delicious. Ukrainian in me would use what I have on hand.
  • I have not tested this casserole recipe with wild rice or white rice. My gut tells me, it won’t work.
  • Dutch oven cooks food evenly in a cast iron pot. You need it to make this recipe and many others, trust me!
  • I used organic low sodium bouillon cubes to make vegetable stock. You can use from a carton as well, I just like the convenience.
  • Plain or Greek yogurt with 2% and higher fat content is the best. Skim yogurt lacks flavor and will not make casserole as creamy.
  • You can use boneless and skinless chicken thighs. Chicken breasts are more dry than thighs. Use what you have or like.
  • Broccoli comes out not mushy but rather soft. You can blanch broccoli separately and add before stirring with yogurt. If you are very specific about your broccoli.:)
  • Cannot make this in slow cooker. For pressure cooker version, see my Instant Pot chicken and rice.

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