High-Protein Chicken Broccoli Rice Casserole (Print Version)
High-protein chicken broccoli rice casserole for a satisfying, easy weeknight meal. Packed with flavor and nutrients, this one-pan dish is a family favorite.
# 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, cooked and shredded
02 -
3 cups cooked brown rice
03 -
1 1/2 cups low-sodium chicken broth
→ Creamy Embrace
04 -
1/4 cup unsalted butter
05 -
1/4 cup all-purpose flour
06 -
1 cup whole milk
07 -
2 cups shredded sharp cheddar cheese
→ Garden Freshness & Aromatics
08 -
4 cups fresh broccoli florets, chopped
09 -
1/2 large yellow onion, diced
10 -
3 cloves garlic, minced
→ Flavor Architects
11 -
1 tbsp Dijon mustard
12 -
1 tsp dried thyme
13 -
1 tsp garlic powder
14 -
1 tsp onion powder
15 -
Salt and black pepper to taste
# Instructions:
01 -
Preheat oven to 375°F. Dice 1/2 large yellow onion, mince 3 cloves garlic, and chop 4 cups fresh broccoli florets. Ensure 1 1/2 lbs boneless, skinless chicken breast is cooked and shredded, and you have 3 cups cooked brown rice ready for your High-Protein Chicken Broccoli Rice Casserole.
02 -
In a large oven-safe skillet or Dutch oven, melt 1/4 cup unsalted butter over medium heat. Add the diced 1/2 large yellow onion and cook until softened, about 5-7 minutes. Stir in the 3 cloves minced garlic and cook for another minute until fragrant.
03 -
Sprinkle 1/4 cup all-purpose flour over the cooked aromatics, stirring for 1 minute. Gradually whisk in 1 cup whole milk and 1 1/2 cups low-sodium chicken broth until smooth and thickened. Stir in 1 tbsp Dijon mustard, 1 tsp dried thyme, 1 tsp garlic powder, and 1 tsp onion powder.
04 -
Remove from heat and stir in 2 cups shredded sharp cheddar cheese until melted and smooth. Season the sauce with salt and black pepper to taste. This rich sauce is key to a delicious High-Protein Chicken Broccoli Rice Casserole.
05 -
To the cheese sauce, add the 1 1/2 lbs cooked and shredded chicken breast, 3 cups cooked brown rice, and 4 cups chopped fresh broccoli florets. Mix gently until all ingredients are evenly coated.
06 -
Transfer the mixture to a 9x13 inch baking dish (if not using an oven-safe skillet). Bake for 25-30 minutes, or until the High-Protein Chicken Broccoli Rice Casserole is hot, bubbly, and the broccoli is tender-crisp.
07 -
Remove the casserole from the oven and let it rest for 5-10 minutes before serving. This allows the flavors to meld and the casserole to set, making it easier to portion.
# Notes:
01 -
For best texture, avoid overcooking the broccoli in the casserole; it should be tender-crisp. If you prefer softer broccoli, you can lightly steam it for 2-3 minutes before adding to the mixture.
02 -
Leftover High-Protein Chicken Broccoli Rice Casserole can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or oven until warmed through.
03 -
Feel free to customize this casserole! Swap sharp cheddar for a mix of Monterey Jack and Colby, or add other vegetables like diced bell peppers or peas for extra color and nutrients.
04 -
A sprinkle of fresh parsley or a dash of hot sauce can elevate the flavors just before serving. This casserole pairs wonderfully with a simple green salad.
# Tools You'll Need:
01 -
9x13 inch baking dish
02 -
Large skillet or Dutch oven
03 -
Whisk
04 -
Measuring cups and spoons
05 -
Cutting board
06 -
Chef's knife
# Nutrition Facts (Per Serving):
Calories: 549 kcal
Total Fat: 25 g
Total Carbohydrate: 36 g
Protein: 40 g