Simple Lean Chicken and Rice Casserole Recipe for Cozy Dinners

Comfort food takes on a healthier twist with this delicious lean chicken and rice casserole that packs incredible flavor into every bite.

Weeknight dinners demand simple yet satisfying meals that don’t compromise nutrition.

Tender chicken pieces nestle perfectly between fluffy rice grains, creating a wholesome main course.

Herbs and spices dance through this one-pan wonder, making each forkful more exciting than the last.

You’ll love how quickly this casserole comes together with minimal ingredients and maximum taste.

The balanced blend of protein and complex carbohydrates makes this dish a smart choice for anyone watching their diet.

Dive into this easy, nutritious meal that promises to become a regular rotation in your dinner lineup.

What You’ll Need for Chicken and Rice Casserole

• Shredded Chicken: Lean protein that adds heartiness and richness to the casserole, best when using freshly cooked or rotisserie chicken for maximum flavor.
• Greek Yogurt: Creamy protein boost that creates a lighter sauce and adds tangy depth without heavy calories.

• Onion, Garlic: Aromatic base that provides foundational savory notes and depth to the entire dish.
• Chicken Broth: Moisture-enhancing liquid that helps bind ingredients and intensifies overall chicken flavor.
• Cheddar Cheese: Melty, sharp ingredient that brings rich, comforting cheesy goodness to the casserole.

• Cooked Rice: Fluffy, filling foundation that absorbs flavors and provides satisfying base for the casserole.
• Broccoli: Vibrant green vegetable that adds nutritional punch, subtle crunch, and beautiful color contrast.
• Breadcrumbs (Optional): Crispy topping that creates delightful golden-brown crunch and textural interest.
• Seasonings: Blend of herbs and spices that elevate and harmonize all dish components, creating balanced taste profile.

Kitchen Tools for Casserole Success

• Large Skillet: Essential for sauteing onions and garlic to build flavor base.
• Large Mixing Bowl: Perfect for combining all casserole ingredients smoothly.
• 9×13-inch Baking Dish: Key for assembling and baking the entire casserole.
• Measuring Cups/Spoons: Crucial for accurate ingredient portioning.
• Wooden Spoon or Spatula: Great for mixing ingredients and spreading in dish.
• Aluminum Foil: Needed to cover casserole during initial baking phase.
• Cheese Grater: Helpful if using block cheese instead of pre-shredded.

How to Make Chicken and Rice in One Dish

• Fire Up the Oven

Crank the oven to a toasty 375F and give your baking dish a quick spray of cooking love.

• Wake Up the Flavors

Dance some onions and garlic in a hot skillet until they turn soft and fragrant, releasing their delicious magic.

• Create the Comfort Mixture

Toss together your tender chicken, fluffy rice, silky Greek yogurt, zesty broth, melty cheese, and green broccoli bits. Mix everything with a cheerful spirit until it looks like a cozy harmony.

• Build Your Casserole Masterpiece

Pour the delightful mixture into your prepared dish, spreading it evenly like a warm blanket. If you’re feeling fancy, sprinkle some crispy breadcrumbs on top for extra crunch.

• Bake to Perfection

Cover your creation with foil and let it bubble away in the oven for 20 minutes. Then unveil it, remove the foil, and let it transform into a golden, irresistible wonder for another 10 minutes.

• Serve and Savor

Give your casserole a quick rest (just 5 minutes), then dive in and enjoy every comforting bite of your homemade magic!

Fresh Takes on Chicken Casserole You Can Try

• Replace traditional rice with cauliflower rice to dramatically reduce carbohydrates and add extra vegetable nutrition, perfect for keto and low-carb dieters.
• Prepare the entire casserole up to 24 hours in advance, storing covered in the refrigerator and baking when ready to serve, which saves time during busy weeknights.
• Experiment with different lean proteins like turkey, shredded salmon, or plant-based alternatives to accommodate various dietary preferences and nutritional needs.
• Substitute Greek yogurt with coconut yogurt and use dairy-free cheese alternatives to create a delicious lactose-free version that maintains incredible flavor and creamy texture.
• Add red pepper flakes, smoked paprika, or fresh herbs like thyme and rosemary to elevate the dish's flavor profile and create a more complex taste experience for adventurous eaters.

Serve Chicken and Rice the Cozy Way

• Culinary Companions: Serve this skinny chicken and rice casserole alongside fresh, crisp green salad with light vinaigrette for balanced nutrition.
• Veggie Boost: Roast additional seasonal vegetables like asparagus, carrots, or zucchini as colorful side dish to complement the casserole's hearty texture.
• Protein Power-Up: Top individual servings with extra shredded rotisserie chicken or diced grilled chicken breast for protein enthusiasts seeking more substantial meal.
• Fresh Finish: Garnish with chopped fresh parsley, green onions, or chives to add bright flavor and elegant visual appeal just before serving.

How to Store This Casserole Efficiently

• Store leftovers in sealed containers for 3-4 days. Cool completely before refrigerating to maintain texture and prevent bacterial growth.
• Assemble casserole up to 24 hours before baking. Cover tightly with plastic wrap and refrigerate, then bake when ready to serve for maximum convenience.
• Wrap casserole securely in aluminum foil and freeze uncooked for up to 2 months. Thaw overnight in refrigerator before baking, adding 10-15 minutes to cooking time.
• Divide casserole into individual serving containers for quick grab-and-go lunches. These single-serve portions reheat perfectly in microwave within 2-3 minutes, maintaining delicious flavor and texture.

Quick Recipe Overview

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Calories: 350 kcal

Servings: 6

Lean Chicken and Rice Casserole Recipe

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• Total Time: 40 minutes
• Yield: 7 1x

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Description

Skinny chicken and rice casserole delivers comfort without guilt, blending lean protein and wholesome grains in a satisfying one-dish meal. Creamy, nutritious, and simple to prepare, you’ll savor each delicious, light-hearted bite of this smart dinner solution.

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Ingredients

Scale 1x2x3x

• 2 cups shredded chicken breast, cooked
• 2 cups brown rice, cooked
• 1 cup reduced-fat cheddar cheese, shredded
• 1 cup low-fat Greek yogurt (or light sour cream)
• 1 cup low-sodium chicken broth
• 1 cup broccoli, chopped (or any veggie of choice)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• ½ cup whole wheat breadcrumbs (optional, for topping)
• ½ tsp smoked paprika
• ½ tsp salt
• ½ tsp black pepper
• ½ tsp garlic powder
• ½ tsp onion powder
• ¼ tsp red pepper flakes (optional)

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Instructions

1. Oven Preparation: Calibrate oven to 375F (190C) and coat a 9×13-inch baking vessel with cooking spray for optimal non-stick performance.
2. Aromatic Foundation: Gently sauté chopped onions and minced garlic in a skillet, transforming them into a translucent, fragrant base that will enhance the overall flavor profile.
3. Comprehensive Blending: Consolidate cooked rice, tender shredded chicken, sautéed aromatics, Greek yogurt, rich chicken broth, melted cheddar cheese, vibrant broccoli florets, and selected seasonings into a harmonious mixture, ensuring thorough integration of ingredients.
4. Casserole Assembly: Transfer the combined mixture into the prepared baking dish, creating an even surface. Optionally, dust the top with a delicate layer of breadcrumbs for added textural contrast.
5. Thermal Transformation: Shield the casserole with aluminum foil and bake for 20 minutes, then unveil and continue cooking for an additional 10 minutes until the surface achieves a golden, bubbling finish.
6. Culinary Presentation: Allow the casserole to rest and settle for 5 minutes, enabling flavors to meld, then serve and savor the wholesome creation.

Notes

• Use low-sodium chicken broth and Greek yogurt to maintain moisture without excess liquid, ensuring a creamy texture without making the casserole soggy.
• Swap broccoli with seasonal vegetables like cauliflower, zucchini, or spinach to add variety and boost nutritional value while keeping the dish light.
• Replace chicken with turkey, tofu, or plant-based protein alternatives for dietary preferences without compromising the casserole’s overall structure and flavor profile.
• Grate cheese freshly and mix half into the casserole, then sprinkle remaining cheese on top for a more even melting and golden, crispy surface.

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Category: Dinner, Lunch
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 7
• Calories: 250
• Sugar: 3 g
• Sodium: 480 mg
• Fat: 6 g
• Saturated Fat: 2 g
• Unsaturated Fat: 4 g
• Trans Fat: 0 g
• Carbohydrates: 35 g
• Fiber: 3 g
• Protein: 20 g
• Cholesterol: 60 mg