Chicken & Broccoli Brown Rice Casserole for Healthy Meal Prep

Ever find yourself staring into the fridge, hoping a complete, satisfying meal will magically appear? This casserole is the answer to that all-too-familiar dinner dilemma. It’s a cozy, all-in-one dish that combines tender chunks of chicken, fresh broccoli florets, and wholesome brown rice, all baked together in a creamy, savory sauce. It’s the kind of dependable, family-friendly recipe that manages to be both a comfort food classic and a healthy choice. And the best part? It’s perfect for making ahead, so you can enjoy it now and have delicious leftovers ready for the week.

Why You’ll Love This Chicken & Broccoli Casserole

You’re going to love this recipe because it genuinely simplifies your life. It delivers that classic casserole comfort without the guilt. We’re using brown rice for extra fiber and nutrients, lean chicken breast, and plenty of broccoli. It’s a complete meal in one dish, so you can skip making extra sides. Honestly, the creamy, cheesy sauce is so good you’d never guess it’s lightened up. It’s the ultimate solution for a busy weeknight, a potluck contribution, or a healthy meal prep hero. So good.

Ingredients

• 2 cups cooked brown rice: The hearty, nutty base of our casserole.
• 3 cups cooked, shredded chicken breast: Rotisserie chicken works perfectly for a quick shortcut.
• 4 cups broccoli florets: For a pop of green and a nutritious crunch.
• 1 small yellow onion, finely diced: Adds a sweet, savory depth to the flavor base.
• 2 cloves garlic, minced: For that essential aromatic punch.
• 1 ½ cups chicken broth: The base for our creamy sauce, keeping it moist.
• 1 cup plain Greek yogurt: Adds creaminess and a protein boost instead of heavy cream.
• 1 cup shredded sharp cheddar cheese: Divided; gives that classic, melty, cheesy flavor.
• 2 tablespoons all-purpose flour: Helps thicken the sauce beautifully.
• 1 tablespoon olive oil: For sautéing our onions and garlic.
• 1 teaspoon smoked paprika: Adds a subtle, smoky warmth.
• ½ teaspoon garlic powder: Boosts the savory cheesy flavor.
• Salt and black pepper to taste: To season every layer.

Step by Step Method

1. Preheat your oven to 375°F (190°C) and lightly grease a 9×13 inch baking dish.
2. If your rice isn’t already cooked, prepare it according to package directions. This is your first step to a successful casserole.
3. Heat the olive oil in a large skillet over medium heat. Add the diced onion and cook until softened, about 5 minutes. Add the minced garlic and cook for one more minute until fragrant.
4. Sprinkle the flour over the onions and garlic. Stir constantly for about a minute to cook off the raw flour taste.
5. Slowly pour in the chicken broth, whisking continuously to avoid lumps. Let the mixture simmer for 2-3 minutes until it thickens slightly.
6. Remove the skillet from the heat. Stir in the Greek yogurt, half of the cheddar cheese, smoked paprika, garlic powder, salt, and pepper.
7. In a large bowl, combine the cooked brown rice, shredded chicken, and broccoli florets. Pour the creamy sauce over everything and stir until it’s all evenly coated.
8. Transfer the mixture to your prepared baking dish and top with the remaining cheddar cheese.
9. Bake for 25-30 minutes, or until the casserole is bubbly around the edges and the cheese on top is perfectly melted and slightly golden.
10. Let it rest for about 5 minutes before serving. This helps everything set up so you get nice, clean slices.

Equipment Needed for Preparation

You won’t need any fancy gadgets for this one! A large skillet for making the sauce, a standard 9×13 inch baking dish, a good mixing bowl, a sharp knife for prepping your veggies, and a trusty whisk are all you need to get this healthy dinner on the table.

Flavor Twists for Your Casserole

This recipe is a fantastic canvas for your own creativity. Try adding a cup of sliced mushrooms when you sauté the onions for an earthy flavor. Craving a little kick? A dash of hot sauce or a pinch of red pepper flakes stirred into the sauce will do the trick. For a different cheese profile, swap the cheddar for a Monterey Jack or a pepper jack. And if you have some smoked turkey breast on hand, you can finely chop a bit of that and add it in for a smoky, ham-like flavor without the pork.

Storage Tips for Leftovers

Once cooled, store any leftovers in an airtight container in the refrigerator. They’ll keep beautifully for 3-4 days. This casserole also freezes wonderfully for longer storage. Portion it out, wrap it tightly, and freeze for up to 3 months. Thaw overnight in the fridge before reheating. The best way to reheat it is in the oven at 350°F until warmed through, which keeps the texture perfect. You can also use the microwave, but cover it with a damp paper towel to keep it from drying out.

Serving Ideas & Pairings

This casserole is a complete meal all on its own, but if you’re looking to round out the table, a simple side salad with a bright vinaigrette is a perfect fresh contrast. For a heartier spread, some warm, crusty whole wheat bread is fantastic for soaking up any extra sauce. And if you’re serving a crowd, a big pitcher of iced tea or lemonade is always a welcome addition.

Meal-Prep Version of This Recipe

This is one of the best healthy meal prep recipes out there. Simply assemble the casserole completely, but instead of baking it, cover it tightly and refrigerate it for up to 24 hours. When you’re ready, just pop it in the oven—you might just need to add 5-10 extra minutes to the baking time since it’s going in cold. You can also portion the fully baked and cooled casserole into individual containers for grab-and-go lunches all week.

FAQs about Chicken & Broccoli Casserole

• Can I use frozen broccoli? Absolutely! There’s no need to thaw it first. Just toss the frozen florets right in—they’ll cook perfectly in the oven.
• What’s the best way to shred chicken? Using two forks is my go-to method for shredded chicken recipes. Hold the chicken steady with one fork and use the other to pull the meat apart. It’s easy and effective.
• Can I use white rice instead of brown? You can, but keep in mind that brown rice offers more fiber and nutrients, making it a healthier choice. If you use white rice, note that it may become a bit softer after baking.
• Is this one of those quick dinner ideas I can make after work? It sure is, especially if you use a pre-cooked rotisserie chicken and pre-cooked rice. The assembly is a breeze, and then it’s just a short wait while it bakes.