Healthier Broccoli Chicken Casserole

This healthier broccoli chicken casserole is a wholesome twist on the classic comfort food. Made with tender chicken, fresh broccoli, and a lighter creamy sauce, it’s a satisfying dish that’s big on flavor but lower in calories and fat. Perfect for busy weeknights, it’s easy to prepare and sure to be a family favorite.

Why You’ll Love This Recipe

• Lighter Comfort Food: All the creamy goodness without the guilt.
• Nutritious: Packed with lean protein and fresh vegetables.
• Kid-Friendly: A great way to sneak in veggies that kids will love.
• Meal Prep Friendly: Easy to make ahead and perfect for leftovers.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Chicken breasts (cooked and shredded or cubed)
• Fresh broccoli florets
• Brown rice or quinoa (cooked)
• Greek yogurt (plain, unsweetened)
• Low-fat milk
• Cheddar cheese (shredded, reduced-fat)
• Onion (diced)
• Garlic (minced)
• Olive oil
• Chicken broth (low-sodium)
• Flour (or cornstarch for a gluten-free option)
• Salt and pepper
• Paprika (optional, for extra flavor)

Directions

1. Preheat the Oven:
   • Preheat your oven to 375°F (190°C). Grease a 9×13-inch baking dish with cooking spray or olive oil.
2. Cook the Broccoli:
   • Steam or blanch the broccoli florets until tender-crisp. Drain and set aside.
3. Make the Sauce:
   • Heat olive oil in a skillet over medium heat. Sauté diced onion and garlic until softened.
   • Stir in flour (or cornstarch) and cook for 1 minute. Gradually whisk in chicken broth and milk, stirring constantly until the mixture thickens.
   • Remove from heat and stir in Greek yogurt, half the cheddar cheese, salt, pepper, and paprika.
4. Assemble the Casserole:
   • In a large mixing bowl, combine the cooked chicken, broccoli, rice (or quinoa), and the sauce. Mix until everything is evenly coated.
   • Transfer the mixture to the prepared baking dish.
5. Top and Bake:
   • Sprinkle the remaining cheddar cheese over the casserole.
   • Bake for 25-30 minutes, or until the cheese is melted and bubbly.
6. Serve:
   • Let the casserole cool slightly before serving. Garnish with fresh parsley if desired.

Servings and Timing

• Servings: 6
• Prep Time: 15 minutes
• Cook Time: 30 minutes

Variations

• Gluten-Free: Use cornstarch instead of flour for the sauce and ensure all other ingredients are gluten-free.
• Low-Carb: Replace rice with cauliflower rice for a keto-friendly option.
• Extra Veggies: Add mushrooms, bell peppers, or carrots for more variety.
• Spicy Kick: Add a pinch of red pepper flakes or a dash of hot sauce to the sauce.
• Cheese Options: Try mozzarella, Parmesan, or a combination of cheeses for different flavors.

Storage/Reheating

• Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Reheating: Reheat individual portions in the microwave or the entire casserole in the oven at 350°F for 15-20 minutes.
• Freezing: Freeze the unbaked casserole for up to 2 months. Thaw in the refrigerator overnight and bake as directed.

FAQs

1. Can I use frozen broccoli?

Yes, but thaw it first and pat it dry to remove excess moisture.

2. Can I make this casserole ahead of time?

Absolutely! Assemble the casserole and store it in the refrigerator for up to 24 hours before baking.

3. Can I use rotisserie chicken?

Yes, shredded rotisserie chicken works perfectly and saves time.

4. What can I substitute for Greek yogurt?

Use sour cream or a dairy-free yogurt alternative if needed.

5. Can I skip the cheese?

Yes, but the cheese adds richness and flavor. You can reduce the amount if you prefer.

6. What side dishes pair well with this casserole?

Serve with a simple green salad, roasted vegetables, or garlic bread.

7. Can I use another grain instead of rice?

Quinoa, farro, or barley are excellent substitutes.

8. How do I prevent the casserole from becoming watery?

Drain the broccoli well and don’t overcook it before adding it to the casserole.

9. Can I add breadcrumbs on top?

Yes, sprinkle breadcrumbs mixed with olive oil or melted butter for a crispy topping.

10. How do I know when the casserole is done?

The cheese should be melted and bubbly, and the internal temperature should reach 165°F.

Conclusion

Healthier broccoli chicken casserole is a comforting, nutritious dish that’s easy to make and packed with flavor. Perfect for weeknight dinners or meal prep, this recipe will satisfy your cravings for creamy comfort food without the guilt. Try it today and enjoy a wholesome meal the whole family will love!

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