This lighter broccoli chicken casserole is cozy, creamy, and easy to make. It balances tender shredded chicken, bright steamed broccoli, and nutty brown rice in a creamy, low-fat sauce. The top gets a golden, cheesy finish that smells like comfort. It’s a weeknight winner that reheats well and still feels special on the table.
Recipe Information
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Servings: 6
- Difficulty Level: Easy
Nutrition Information
Approximate per serving:
- Calories per serving: 240 kcal
- Protein: 25 g
- Carbohydrates: 23 g
- Fat: 6 g
- Fiber: 2.5 g
- Sugar: 4 g
- Sodium: 310 mg
Why Make This Healthier Broccoli Chicken Casserole
This casserole trims calories and fat without losing comfort. Using cooked chicken, brown rice, low-fat milk, reduced-fat soup, and low-fat cheese keeps it lighter than classic versions. Steamed broccoli adds color, crunch, and fiber. The dish is easy to adapt, makes great leftovers, and fills the house with a warm, savory aroma while staying family-friendly.
How to Make Healthier Broccoli Chicken Casserole
This casserole is assembled in a few simple steps: prepare ingredients, mix the filling, bake until bubbly, and let it rest. Each step is quick and forgiving. Use cooked chicken and rice to speed prep. Steam the broccoli just until tender-crisp so it stays bright and textured in the finished dish.
Ingredients:
- 2 cups cooked chicken, shredded
- 3 cups broccoli florets, steamed
- 1 cup brown rice, cooked
- 1 can (10.5 oz) reduced-fat cream of mushroom soup
- 1 cup low-fat milk
- 1 cup shredded low-fat cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
- 1/2 cup whole wheat breadcrumbs (optional)
Directions:
Step 1: Preparation
Preheat the oven to 350°F (175°C). Grease a 9×13-inch or similar casserole dish with a little oil or non-stick spray. If your broccoli or chicken is not yet cooked, steam the broccoli until bright green and tender-crisp and shred or chop the cooked chicken.
Step 2: Mixing
In a large bowl, mix together the shredded chicken, steamed broccoli, and cooked brown rice. In a separate bowl, combine the reduced-fat cream of mushroom soup, low-fat milk, garlic powder, onion powder, salt, and pepper. Pour the soup mixture over the chicken and rice, and stir until well combined.
Step 3: Cooking
Transfer the mixture to the greased casserole dish and spread it evenly. Top with the shredded low-fat cheese and sprinkle the whole wheat breadcrumbs over the cheese if using. Bake for 25–30 minutes, or until heated through and the top is golden and bubbly.
Step 4: Finishing
Remove the casserole from the oven and let it cool slightly for 5–10 minutes before serving. This helps the sauce set and makes it easier to portion. Serve warm.
How to Serve Healthier Broccoli Chicken Casserole
Serve spooned onto plates with a crisp side salad or steamed green beans for extra veg. For a heartier meal, add roasted sweet potatoes or a warm whole-grain roll. Garnish with chopped fresh parsley or a squeeze of lemon for a fresh note. The texture is creamy inside with a golden, slightly crunchy top.
How to Store Healthier Broccoli Chicken Casserole
- Refrigerator: Cool to room temperature, cover tightly, and refrigerate for up to 3–4 days.
- Freezer: Freeze in an airtight container for up to 2 months. Thaw overnight in the fridge before reheating.
- Reheating: Reheat single portions in the microwave for 1–2 minutes or until hot. For a whole casserole, warm at 350°F (175°C) for 15–20 minutes, covered, until heated through.
Expert Tips for Perfect Healthier Broccoli Chicken Casserole
- Avoid overcooking broccoli. Steam until tender-crisp to keep texture and color.
- Use day-old rice for firmer texture. Freshly cooked rice can make the casserole too soft.
- If the casserole looks dry before baking, stir in a splash more milk.
- For extra flavor, sauté a small onion and add it to the mix.
- If you want less sodium, rinse canned soup through a fine sieve (it removes a bit of surface sodium) or look for low-sodium soup options.
- To crisp the top, broil for 1–2 minutes at the end—watch closely to avoid burning.
Delicious Variations
- Cheesy Broccoli Chicken: Use full-fat cheese for a richer melt.
- Gluten-Free: Swap breadcrumbs for crushed gluten-free crackers or omit them.
- Veggie Boost: Add sliced mushrooms, diced bell pepper, or spinach for more veggies.
- Whole-Grain Swap: Try quinoa instead of brown rice for extra protein and a nuttier bite.
- Light & Herbaceous: Stir in a tablespoon of Dijon mustard and fresh thyme for bright flavor.
Frequently Asked Questions
-
How can I make this casserole dairy-free?
Replace milk with unsweetened almond or oat milk and use a dairy-free cream soup alternative or make a quick dairy-free white sauce with flour, plant milk, and a little olive oil. Use dairy-free cheese or skip the cheese and top with toasted nuts for crunch. -
Can I use raw chicken in this recipe?
It’s best to use cooked chicken so the cooking time only finishes heating the casserole. If using raw chicken, dice it small, sauté until cooked through before mixing, then bake as directed. -
Can I prepare this ahead of time and bake later?
Yes. Assemble the casserole, cover, and refrigerate up to 24 hours before baking. You may need to add a few extra minutes to the baking time if cold from the fridge. -
What is the best way to reduce sodium in this recipe?
Choose a low-sodium or no-salt-added cream of mushroom soup, use low-sodium cheese, and season lightly with salt at the end. Fresh herbs and lemon juice can boost flavor without salt. -
Will this casserole freeze well?
Yes. Cool completely, cover tightly, and freeze for up to 2 months. Thaw overnight in the fridge, then reheat in the oven until hot throughout. -
Can I swap brown rice for cauliflower rice to lower carbs?
Yes. Use cooked cauliflower rice (lightly sautéed or steamed) but expect a looser texture. You may want to reduce the liquid slightly. -
How do I know when the casserole is done?
It’s done when it’s hot and bubbly in the center and the top is golden. A kitchen thermometer should read around 165°F (74°C) in the middle.
Conclusion
This Healthier Broccoli Chicken Casserole is a simple, comforting dish that balances creamy flavor with smart swaps for a lighter meal. It’s flexible, reheats well, and is great for busy weeknights or casual family dinners. For another version and extra ideas, see Healthier Broccoli Chicken Casserole Recipe | Gimme Some Oven. Enjoy—serve it warm and share with people you care about.
Print
Healthier Broccoli Chicken Casserole
- Total Time: 45 minutes
- Yield: 6 servings 1x
- Diet: Healthy
Description
A comforting, lighter broccoli chicken casserole that features shredded chicken, steamed broccoli, and brown rice in a creamy sauce topped with cheese.
Ingredients
- 2 cups cooked chicken, shredded
- 3 cups broccoli florets, steamed
- 1 cup brown rice, cooked
- 1 can (10.5 oz) reduced-fat cream of mushroom soup
- 1 cup low-fat milk
- 1 cup shredded low-fat cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
- 1/2 cup whole wheat breadcrumbs (optional)
Instructions
- Preheat the oven to 350°F (175°C) and grease a 9×13-inch casserole dish.
- In a large bowl, mix the shredded chicken, steamed broccoli, and cooked brown rice.
- In a separate bowl, combine the reduced-fat cream of mushroom soup, low-fat milk, garlic powder, onion powder, salt, and pepper. Pour over the chicken mixture and stir to combine.
- Spread the mixture in the greased casserole dish, top with low-fat cheese and breadcrumbs if using, and bake for 25–30 minutes until golden and bubbly.
- Let it cool slightly before serving.
Notes
Serve with a side salad or steamed green beans for extra veggies. For heartier meals, add roasted sweet potatoes.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 240
- Sugar: 4g
- Sodium: 310mg
- Fat: 6g
- Saturated Fat: 2g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 23g
- Fiber: 2.5g
- Protein: 25g
- Cholesterol: 60mg
