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Easy Chicken Broccoli Rice Casserole

This Healthy Chicken & Broccoli Casserole recipe is made with brown rice, tender chicken, fresh broccoli, and a flavorful sauce. It's super easy to make, gluten-free, and full of veggies.

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 6
Calories: 448 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 1 pound chicken breasts cut into bite-sized cubes
  • 2 cups brown rice cooked
  • 6 cups fresh broccoli cut into small florets
Sauce
  • 2 tablespoons olive oil divided
  • 1 small onion diced
  • 2 tablespoons gluten-free flour
  • 2 cups milk
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ½ teaspoon dry mustard powder
  • ½ teaspoon smoked paprika
  • ½ teaspoon kosher salt or to taste
  • ¼ teaspoon ground pepper
  • 2 cups cheddar cheese shredded and divided
  • 2 tablespoons Curly parsley freshly chopped to garnish

Instructions

    Cup of Yum
  1. Preheat oven to 400°F.
  2. Season the chicken with some salt and pepper and drizzle over with 1 tablespoon of oil. Mix well to coat, then place it in a 2 qt casserole dish; arrange in a single layer to ensure even cooking.
  3. Bake into the preheated oven for 10 minutes.
Sauce
    Cup of Yum
  1. While the chicken is cooking prepare sauce. In a skillet, heat the remaining tablespoon of oil. Add onion and sauté until translucent.
  2. Add flour and whisk quickly for about a minute or so.
  3. Carefully pour in the milk and continue whisking; as the mixture starts to bubble add garlic powder, onion powder, mustard powder, paprika, salt, and pepper.
  4. Stirring thoroughly, let the mixture simmer on low, until thick and bubbly. Remove from the heat and add 1-1/2 cup of cheddar cheese, whisk well until cheese is melted.
  5. Remove the casserole dish from the oven. Add a layer of cooked rice and then broccoli florets. Pour the prepared cheese sauce on top and gently toss to coat.
  6. Sprinkle the remaining 1/2 cup of cheese on top and bake for 20 minutes more, until the broccoli is tender, and the cheese on top is golden and bubbly.
  7. Remove from the oven, garnish with fresh parsley, and serve warm.

Notes

  • Brown rice: Have this cooked before you start making the casserole.
  • Broccoli: Trim the leaves from the broccoli and cut the florets close to the stalk. Then trim the florets so they are roughly the same size. Alternatively, you can buy florets pre-cut.
  • Onion: I prefer sweet or yellow onion in this recipe.
  • Gluten-free flour: You can use regular flour if you do not have gluten restrictions.
  • Milk: Use non-dairy milk to make this recipe vegan.
  • Cheddar cheese: You can omit the cheese or use light/fat-free, or substitute with mozzarella, Colby, or parmesan.
  • Storage: Store wrapped in tin foil or in an airtight container in the fridge for up to 3-4 days. 
  • Freezing: Freeze after cooking the chicken and adding the broccoli, rice, and sauce. Wrap tightly in tinfoil or store in an airtight container. Freeze for up to 3 months, then thaw overnight in the fridge. Bake as directed. Alternatively, freeze it after it has been cooked. Wrap tightly or store in an air-tight container, freeze for up to 3 months, then reheat in the microwave or oven.

Nutrition Information

Calories 448kcal (22%) Carbohydrates 29g (10%) Protein 33g (66%) Fat 23g (35%) Saturated Fat 11g (55%) Cholesterol 96mg (32%) Sodium 583mg (24%) Potassium 787mg (22%) Fiber 4g (16%) Sugar 6g (12%) Vitamin A 1288IU (26%) Vitamin C 85mg (94%) Calcium 421mg (42%) Iron 2mg (11%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 448

% Daily Value*

Calories 448kcal 22%
Carbohydrates 29g 10%
Protein 33g 66%
Fat 23g 35%
Saturated Fat 11g 55%
Cholesterol 96mg 32%
Sodium 583mg 24%
Potassium 787mg 17%
Fiber 4g 16%
Sugar 6g 12%
Vitamin A 1288IU 26%
Vitamin C 85mg 94%
Calcium 421mg 42%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.