High-Protein Chicken Broccoli Rice Casserole (Print Version)
High-Protein Chicken Broccoli Rice Casserole is a hearty, wholesome meal. Packed with lean chicken, fresh broccoli, and fluffy rice, it's a family-friendly dinner.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 55 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: American
# Ingredients:
→ The Hearty Foundation
01 -
2 lbs boneless, skinless chicken breast, cooked and shredded or diced
02 -
2 cups cooked brown rice
→ Rich & Creamy Binder
03 -
1/4 cup unsalted butter
04 -
1/4 cup all-purpose flour
05 -
2 cups 2% milk
06 -
1 cup low-sodium chicken broth
07 -
2 cups shredded sharp cheddar cheese
08 -
1/2 cup plain Greek yogurt (2% or whole milk)
09 -
1 tsp Dijon mustard
→ Garden Freshness & Flavor Boosters
10 -
4 cups fresh broccoli florets, chopped
11 -
1/2 yellow onion, diced
12 -
2 cloves garlic, minced
13 -
Salt and freshly ground black pepper to taste
14 -
1/2 tsp dried thyme
15 -
1/2 tsp smoked paprika
→ Golden Crumb Topping
16 -
1 cup panko breadcrumbs
17 -
1/4 cup grated Parmesan cheese
18 -
2 tbsp unsalted butter, melted
# Instructions:
01 -
Preheat your oven to 375°F (190°C). Lightly grease a 9x13 inch baking dish. In a small bowl, combine 1 cup panko breadcrumbs, 1/4 cup grated Parmesan cheese, and 2 tbsp unsalted butter, melted; set this golden crumb topping aside.
02 -
In a large skillet or Dutch oven over medium heat, melt 1/4 cup unsalted butter. Add 1/2 yellow onion, diced, and cook for 3-4 minutes until softened. Stir in 2 cloves garlic, minced, and 4 cups fresh broccoli florets, chopped. Cook for 3-5 minutes until the broccoli is vibrant green.
03 -
Sprinkle 1/4 cup all-purpose flour over the vegetables, stirring for 1 minute. Gradually whisk in 2 cups 2% milk and 1 cup low-sodium chicken broth until smooth. Bring to a simmer, then reduce heat. Stir in 2 cups shredded sharp cheddar cheese, 1/2 cup plain Greek yogurt, and 1 tsp Dijon mustard until melted and creamy. Season with 1/2 tsp dried thyme, 1/2 tsp smoked paprika, salt, and freshly ground black pepper to taste. This rich sauce is key for your High-Protein Chicken Broccoli Rice Casserole.
04 -
Remove the skillet from heat. Fold in 2 lbs boneless, skinless chicken breast, cooked and shredded or diced, and 2 cups cooked brown rice into the creamy cheese sauce and vegetable mixture. Ensure all ingredients are well combined. This forms the hearty base of your High-Protein Chicken Broccoli Rice Casserole.
05 -
Transfer the entire High-Protein Chicken Broccoli Rice Casserole mixture into the prepared 9x13 inch baking dish, spreading it evenly. Sprinkle the reserved panko breadcrumb and Parmesan cheese topping generously over the casserole.
06 -
Bake for 30-35 minutes, or until the casserole is bubbly around the edges and the topping is golden brown and crisp. The internal temperature should be hot throughout.
07 -
Remove the High-Protein Chicken Broccoli Rice Casserole from the oven and let it rest for 5-10 minutes before serving. This allows the casserole to set, making it easier to portion and enjoy this delicious meal.
# Notes:
01 -
For an extra layer of flavor, consider adding a pinch of red pepper flakes to the cheese sauce for a subtle kick.
02 -
Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the oven or microwave until warmed through.
03 -
Feel free to swap brown rice for quinoa or white rice. You can also use frozen broccoli (thawed and well-drained) if fresh isn't available.
04 -
Serve this hearty casserole with a simple side salad or some crusty whole-grain bread to complete the meal.
# Tools You'll Need:
01 -
9x13 inch baking dish
02 -
Large pot or Dutch oven
03 -
Large skillet
04 -
Whisk
05 -
Measuring cups and spoons
06 -
Cutting board
07 -
Knife
# Nutrition Facts (Per Serving):
Calories: 751 kcal
Total Fat: 34 g
Total Carbohydrate: 42 g
Protein: 69 g