This Low Calorie Chicken Broccoli Casserole is so simple to fix and bake. It reheats well making it a great meal prep or freezer food option. It's the kind of comfort food you never get tired of and it will quickly become a family favorite!
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You won't be able to get enough of this low calorie chicken broccoli casserole! It's stuffed with chicken, broccoli, rice, cheese and topped with buttery crackers!
If you're looking for a winning dish for a family meal, or any other holiday or event, this is the recipe you'll want to make.
Why You’ll Love This Recipe
- No condensed or cream soups required.
- A simple recipe, quick and easy to make from scratch.
- Can be easily modified to suit your tastes.
- Chicken and rice casserole is a classic family favorite recipe.
Ingredients You’ll Need
- Butter, Onion & Garlic: A great base flavoring for chicken broccoli rice casserole.
- Chicken Breast: Cut boneless, skinless chicken breasts into bite-size pieces.
- Water: To cook the rice and broccoli.
- Rice: I use white rice for this recpe, but you can easily swap out for brown rice.
- Broccoli: Fresh or frozen broccoli will work in this recipe.
- Flour: Helps to thicken the sauce.
- Spices: A combination of salt, red pepper flakes, onion powder, dried marjoram and dried thyme.
- Chicken Broth: I use low-sodium broth.
- Skim Milk: You can also use heavy cream for a richer taste, however heavy cream is higher in calories.
- Reduced Fat Cheddar Cheese: I use cheddar, but feel free to swap out for your favorite cheese! I recommend shredding it yourself, but prepackaged it okay too.
- Ritz Crackers: Adds a buttery crunch.
Step-By-Step Instructions
Step 1: Add the water, ½ tablespoon of butter, salt and rice to a saucepan. Bring to a boil, then cover and simmer for 15 minutes until the water is absorbed.
Step 2: While the rice is cooking, in a large skillet, melt 1 tablespoon of butter over medium heat. Add the onion and cook for 2 minutes. Next, add the chicken and cook until browned. Then, add the garlic and cook for an additional minute. Remove from skillet and set aside.
Step 3: Steam the broccoli with ¼ cup of water, on the stove top or in the microwave. You can also use the frozen microwavable steam bags that you cook in the microwave.
Step 4: Preheat the oven to 375 ℉. Spray a casserole dish with nonstick cooking spray and set aside.
Step 5: In the skillet, melt 2 tablespoons of butter over medium low heat. Add the flour and whisk while cooking for 2-3 minutes. Add in all the spices. Slowly whisk in the chicken broth and milk until the mixture is slightly thickened. Mix in ½ cup of the cheddar cheese. Add the chicken, rice and broccoli to the skillet and stir to combine.
Step 6: Scoop half of the chicken and rice mixture to the casserole dish and top with ¼ cup cheddar cheese. Spoon the rest of the chicken and rice mixture, then top with remaining ¼ cup cheese.
Step 7: Combine the crushed crackers with 2 tablespoons of melted butter and sprinkle over the casserole. Bake for 20-25 minutes, or until the top is browned and the cheese is melted.
NOTE: You can print the FULL recipe with all ingredients & detailed instructions below!
Expert Tips
- Use chicken breast tenders for more tender chicken instead of chicken breast.
- I usually use fresh broccoli for this recipe, but frozen will work too.
- Prepackaged cheese doesn't melt as well as grating your own cheese because of the preservatives used in packaging.
Variations
- You can use leftover chicken or rotisserie chicken.
- Swap out the broccoli or cheddar for what’s in your refrigerator.
- Try cooked brown rice instead of white rice. If you are using brown rice, cook it according to the package instructions. Brown rice takes longer to cook.
- Replace the crackers for breadcrumbs or french fried onions.
Storing & Freezing
Storing: Store leftovers in an airtight container and store in the refrigerator for up to 3 days.
Freezing: Place the leftovers in a freezer safe airtight container and store in the freezer for up to 3 months.
Reheating: Bake the leftovers in the oven at 350 ℉, until heated through. Thaw in the refrigerator overnight if reheating from frozen.
Make A Freezer Meal
This casserole makes a great freezer meal! Follow the recipe instructions, except for the last step of adding the crushed crackers and baking. Be sure the casserole is in a freezer safe dish and wrapped tightly. You can freeze this unbaked casserole for up to 3 months. When you're ready to eat it, remove it from the freezer, thaw and add the crushed crackers mixture. Bake at 350 ℉ for 25 minutes, or until heated through.
Recipe FAQ‘s
Absolutely. Cauliflower, sliced mushrooms, diced zucchini, or spinach are all great substitutes or additions to this casserole.
I highly recommend cooking your chicken before you add it to the casserole. Raw chicken can cook unevenly in a casserole.
Small pasta such as orzo or small shells instead of rice is a good choice.
More Main Dish Chicken Recipes
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Low Calorie Chicken Broccoli Casserole
Ingredients
- 1 cup water
- ½ tablespoon butter
- ¼ teaspoon salt
- ½ cup uncooked rice
- 1 tablespoon butter
- 1 onion diced
- ¾ pounds boneless, skinless chicken breast cut into bite sized pieces
- 1 garlic clove minced
- 2 cups broccoli florets cut into bite sized pieces
- ¼ cup water
- 2 tablespoons butter
- 2 tablespoons all-purpose flour
- ⅛ teaspoon red pepper flakes
- ⅛ teaspoon onion powder
- ¼ teaspoon dried marjoram
- ¼ teaspoon dried thyme
- ¾ cup low-sodium chicken broth
- 1 cup skim milk
- 1 cup reduced fat shredded cheddar cheese divided
- ½ cup crushed Ritz crackers
- 2 tablespoons melted butter
Instructions
- Add the water, ½ tablespoon of butter, salt and rice to a saucepan. Bring to a boil, then cover and simmer for 15 minutes until the water is absorbed.
- While the rice is cooking, in a large skillet, melt 1 tablespoon of butter over medium heat. Add the onion and cook for 2 minutes. Add the chicken and cook until browned. Add the garlic and cook for an additional minute. Remove from skillet and set aside.
- Steam the broccoli with ¼ cup of water, on the stove top or in the microwave. You can also use the frozen microwavable steam bags that you cook in the microwave.
- Preheat the oven to 375°F. Spray a casserole dish with nonstick cooking spray and set aside.
- In the skillet, melt 2 tablespoons of butter over medium low heat. Add the flour and whisk while cooking for 2-3 minutes. Add in all the spices. Slowly whisk in the chicken broth and milk until the mixture is slightly thickened. Mix in ½ cup of the cheddar cheese. Add the chicken, rice and broccoli to the skillet and stir to combine.
- Scoop half of the chicken and rice mixture to the casserole dish and top with ¼ cup cheddar cheese. Spoon the rest of the chicken and rice mixture, then top with remaining ¼ cup cheese.
- Combine the crushed crackers with 2 tablespoons of melted butter and sprinkle over the casserole. Bake for 20-25 minutes, or until the top is browned and the cheese is melted.
Notes
- I usually use fresh broccoli for this recipe, but frozen will work too.
- Use chicken breast tenders for more tender chicken instead of chicken breast.
- Storing: Store leftovers in an airtight container and store in the refrigerator for up to 3 days.
- Freezing: Place the leftovers in a freezer safe airtight container and store in the freezer for up to 3 months.
- Reheating: Bake the leftovers in the oven at 350 ℉, until heated through. Thaw in the refrigerator overnight if reheating from frozen.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more.
Donna DeCandis
Can you use minute rice for this casserole?
Erika
Hi Donna. I've never tried, but it should be ok. Let me know if you give it a try!