High-Protein Chicken Broccoli Rice Casserole (Print Version)
High-protein chicken broccoli rice casserole is a hearty, satisfying meal. Packed with lean protein and veggies, it's a comforting dinner for any night.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 55 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: American
# Ingredients:
→ The Hearty Core
01 -
1 1/2 lbs boneless, skinless chicken breast
02 -
1 1/2 cups uncooked long-grain white rice
→ Velvety Binder
03 -
2 tbsp unsalted butter
04 -
1/4 cup all-purpose flour
05 -
2 cups low-sodium chicken broth
06 -
1 1/2 cups 2% milk
07 -
1 1/2 cups shredded sharp cheddar cheese
→ Aromatic Greens
08 -
1 tbsp extra virgin olive oil
09 -
1/2 yellow onion, finely chopped
10 -
2 cloves garlic, minced
11 -
4 cups fresh broccoli florets
→ Seasoning Symphony
12 -
1 tsp kosher salt, plus more to taste
13 -
1/2 tsp black pepper, plus more to taste
14 -
1 tsp dried thyme
15 -
1/2 tsp onion powder
16 -
Pinch of red pepper flakes (optional)
# Instructions:
01 -
Preheat your oven to 375°F. Cook 1 1/2 cups uncooked long-grain white rice according to package directions. Once cooked, fluff with a fork and set aside. This forms the hearty base of your Comforting High-Protein Chicken Broccoli Rice Casserole.
02 -
Heat 1 tbsp extra virgin olive oil in a large skillet over medium-high heat. Add 1 1/2 lbs boneless, skinless chicken breast, cut into 1-inch pieces. Season with 1/2 tsp kosher salt and 1/4 tsp black pepper. Cook until browned and cooked through, about 5-7 minutes. Remove chicken and set aside.
03 -
In the same skillet, add 1/2 yellow onion, finely chopped, and cook until softened, about 3-4 minutes. Add 2 cloves garlic, minced, and 4 cups fresh broccoli florets. Cook for 3-5 minutes until the broccoli is vibrant green and slightly tender-crisp.
04 -
In a large saucepan over medium heat, melt 2 tbsp unsalted butter. Whisk in 1/4 cup all-purpose flour and cook for 1 minute. Gradually whisk in 2 cups low-sodium chicken broth and 1 1/2 cups 2% milk until smooth. Bring to a simmer, stirring constantly, until thickened.
05 -
Remove the saucepan from heat. Stir in 1 1/2 cups shredded sharp cheddar cheese, 1/2 tsp kosher salt, 1/4 tsp black pepper, 1 tsp dried thyme, 1/2 tsp onion powder, and a pinch of red pepper flakes (optional) until the cheese is melted and the sauce is smooth. This rich sauce is key to your Comforting High-Protein Chicken Broccoli Rice Casserole.
06 -
In a large mixing bowl, combine the cooked chicken, sautéed broccoli and onion mixture, cooked rice, and the prepared cheese sauce. Stir gently until all ingredients are evenly coated. Transfer the mixture to a 9x13 inch baking dish. Bake for 25-30 minutes, or until bubbly and lightly golden.
07 -
Remove the Comforting High-Protein Chicken Broccoli Rice Casserole from the oven and let it rest for 5-10 minutes before serving. This allows the sauce to set, making for easier and cleaner portions. Taste and adjust seasoning if needed.
# Notes:
01 -
For a quicker prep, use pre-cooked rotisserie chicken instead of raw chicken breast.
02 -
Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or oven.
03 -
Feel free to swap broccoli for other vegetables like peas, carrots, or corn, adjusting cook time as needed.
04 -
Serve this hearty casserole with a simple side salad or some warm crusty bread for a complete meal.
# Tools You'll Need:
01 -
9x13 inch baking dish
02 -
Large skillet or Dutch oven
03 -
Large pot
04 -
Measuring cups and spoons
05 -
Whisk
06 -
Cutting board
07 -
Chef's knife
# Nutrition Facts (Per Serving):
Calories: 605 kcal
Total Fat: 21 g
Total Carbohydrate: 51 g
Protein: 50 g