Forget bland and boring health food. This Healthy Chicken and Rice Casserole is here to prove that you can have a meal that’s both incredibly delicious and packed with wholesome ingredients. It’s a creamy, savory, and satisfying dish that your whole family will love, perfect for a busy weeknight dinner.
We’re ditching the heavy creams and canned soups for a lighter, homemade sauce that doesn’t sacrifice a bit of flavor. This recipe is designed to be simple, using pantry staples to create a comforting classic that will become a staple in your meal rotation.
Why This Healthy Chicken and Rice Casserole is a Must-Try
If you’re looking for the ultimate comfort food that fits a healthy lifestyle, this is it. This one-pan wonder simplifies your dinner routine and cleanup is a breeze.
- Nutrient-Packed: We load this casserole with lean protein from chicken and have options for adding plenty of vegetables for extra fiber and vitamins.
- Incredibly Flavorful: A savory blend of herbs and a creamy sauce made from Greek yogurt and chicken broth create a rich flavor profile you won’t believe is healthy.
- Perfect for Meal Prep: This recipe holds up beautifully. You can assemble it ahead of time or bake it and enjoy the leftovers for lunch throughout the week. Check out our Crockpot Breakfast Casserole for another great meal prep idea!
- Family-Friendly: It’s a guaranteed crowd-pleaser. The creamy texture and comforting flavors are a hit with both kids and adults.
Key Ingredients for a Lighter Casserole
The magic of this recipe lies in its simple, smart ingredients. We’re building big flavor with items you likely already have on hand.
Choosing Your Chicken
For the leanest option, boneless, skinless chicken breasts are the perfect choice. Cut them into bite-sized 1-inch pieces to ensure they cook evenly and are easy to eat. You can also use boneless, skinless chicken thighs if you prefer darker meat, just be sure to trim any excess fat.
The Best Rice for Casseroles
Long-grain white rice works wonderfully here as it cooks to a fluffy, tender texture. For an extra boost of fiber, you can absolutely use brown rice. Just be aware that brown rice requires a longer cooking time and may need more liquid, so you’ll need to adjust the recipe accordingly (typically an extra 15-20 minutes of baking time and about 1/2 cup of extra broth).
The Creamy, Healthy Sauce Secret
Our secret to a creamy sauce without the heavy calories is plain Greek yogurt. It adds a wonderful tang and richness. We combine it with low-sodium chicken broth, sautéed onions and garlic, and a perfect blend of dried herbs like thyme and rosemary for a sauce that is both light and deeply satisfying.
How to Make This Healthy Chicken and Rice Casserole
Making this dish is as easy as a few simple steps. We’ll sauté the aromatics, combine everything in a baking dish, and let the oven do the rest of the work. This method ensures all the flavors meld together beautifully.
Tips for the Perfect Casserole Every Time
A few simple tips can take your casserole from good to absolutely perfect. First, don’t skip sautéing the onions and garlic; this step builds a crucial flavor base. Also, make sure to cover the baking dish tightly with foil for the initial bake. This traps steam and ensures the rice cooks through perfectly without the top drying out. Finally, let the casserole rest for a few minutes after it comes out of the oven. This allows it to set, making it much easier to serve.
Smart Variations & Dietary Swaps
This recipe is wonderfully versatile. You can easily adapt it to your taste or dietary needs.
Make it Gluten-Free
This recipe is naturally gluten-free! Just ensure your chicken broth is certified GF, as some brands can contain hidden gluten.
Add More Veggies
Feel free to load this casserole with more vegetables. Chopped broccoli florets, sliced mushrooms, peas, or carrots are fantastic additions. Stir them in with the rice and chicken before baking. You can also add a few handfuls of fresh spinach in the last 5 minutes of cooking. If you love vegetable-forward dishes, our Chickpea and Black Bean Salad is another great option.
Storing and Reheating Your Casserole
This healthy chicken and rice casserole is just as delicious the next day. Store leftovers in an airtight container in the refrigerator for up to 4 days.
To reheat, you can microwave individual portions for a couple of minutes until heated through. For best results, reheat the casserole in an oven-safe dish at 350°F (175°C) for about 15-20 minutes, or until it’s warm all the way through. If it seems a little dry, add a splash of chicken broth before reheating.
What to Serve with Your Casserole
This casserole is a complete meal on its own, but it also pairs wonderfully with a simple side. A fresh green salad with a light vinaigrette, steamed green beans, or roasted broccoli are all excellent choices that complement the creamy richness of the main dish. For another amazing chicken dinner idea, try our popular Marry Me Chicken recipe!
Frequently Asked Questions
Yes! You can assemble the entire casserole without baking, cover it tightly, and refrigerate for up to 24 hours. When ready to cook, you may need to add 5-10 minutes to the initial baking time.
Absolutely. To use brown rice, increase the chicken broth to 3.5 cups and extend the initial covered baking time to about 50-55 minutes, as brown rice takes longer to cook.
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat individual portions in the microwave or place the casserole in a 350°F (175°C) oven for 15-20 minutes until heated through. Add a splash of broth if it looks dry.
Yes, this recipe is naturally gluten-free. Just be sure to use a chicken broth that is certified gluten-free to avoid any hidden gluten.
This recipe is very flexible! You can easily stir in 1-2 cups of chopped broccoli, sliced mushrooms, frozen peas, or chopped carrots along with the rice mixture before baking for an extra nutritional boost.
Get Cooking!
This Healthy Chicken and Rice Casserole is the perfect answer to the “what’s for dinner?” question. It’s a wholesome, flavorful, and easy-to-make dish that brings comfort to your table without compromising on your health goals. Give it a try and let us know what you think in the comments below. For more recipe inspiration, be sure to follow us on Pinterest!
Healthy Chicken and Rice Casserole Recipe
Healthy Chicken and Rice Casserole (Easy & Creamy!)
Ingredients
Equipment
Method
- Preheat your oven to 375°F (190°C). Lightly grease a 9x13 inch baking dish.
- In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant.
- In a large bowl, combine the cubed chicken, uncooked rice, chicken broth, Greek yogurt, dried thyme, dried rosemary, salt, and pepper. Add the cooked onion and garlic mixture. Stir everything together until well combined.
- Pour the mixture into the prepared baking dish and spread it into an even layer.
- Cover the dish tightly with foil and bake for 35 minutes.
- Remove the foil, sprinkle the shredded cheese evenly over the top, and return to the oven, uncovered. Bake for another 10-15 minutes, or until the rice is tender, the chicken is cooked through, and the cheese is melted and bubbly.
- Let the casserole rest for 5-10 minutes before garnishing with fresh parsley and serving.
Notes
Add Veggies: Feel free to stir in 1-2 cups of chopped broccoli, mushrooms, or a mix of frozen peas and carrots with the rice and chicken mixture before baking.
