High-Protein Chicken Broccoli Rice Casserole (Print Version)
High-protein chicken broccoli rice casserole is a hearty, complete meal. Easy to make, packed with flavor, and perfect for meal prep or a family dinner.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 55 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: American
# Ingredients:
→ Hearty Protein & Grain Foundation
01 -
1 1/2 lbs boneless, skinless chicken breasts, cooked and shredded or diced
02 -
1 1/2 cups uncooked long-grain white rice
→ Creamy Golden Binder
03 -
1/4 cup unsalted butter
04 -
1/4 cup all-purpose flour
05 -
2 cups low-sodium chicken broth
06 -
1 cup whole milk
07 -
2 cups shredded sharp cheddar cheese
→ Vibrant Veg & Aromatic Boost
08 -
4 cups fresh broccoli florets, chopped into bite-sized pieces
09 -
1 medium yellow onion, finely chopped
10 -
2 cloves garlic, minced
11 -
1 tsp dried thyme
12 -
Salt and black pepper to taste
→ Crispy Golden Crown
13 -
1/2 cup Panko breadcrumbs
14 -
1/4 cup grated Parmesan cheese
# Instructions:
01 -
Preheat your oven to 375°F. Cook 1 1/2 lbs boneless, skinless chicken breasts and shred or dice. Cook 1 1/2 cups uncooked long-grain white rice according to package directions. Chop 4 cups fresh broccoli florets into bite-sized pieces, finely chop 1 medium yellow onion, and mince 2 cloves garlic.
02 -
In a large oven-safe pot or Dutch oven, melt 1/4 cup unsalted butter over medium heat. Add 1 medium yellow onion and sauté for 3-4 minutes until softened. Stir in 2 cloves minced garlic and 4 cups fresh broccoli florets; cook for another 3-5 minutes until the broccoli is tender-crisp.
03 -
Sprinkle 1/4 cup all-purpose flour over the sautéed vegetables, stirring for 1 minute. Gradually whisk in 2 cups low-sodium chicken broth and 1 cup whole milk until smooth. Bring to a simmer, then reduce heat and stir in 2 cups shredded sharp cheddar cheese until melted and creamy. Season with 1 tsp dried thyme, salt, and black pepper to taste. This forms the heart of your High-Protein Chicken Broccoli Rice Casserole.
04 -
Add the cooked and shredded/diced 1 1/2 lbs chicken breasts and cooked 1 1/2 cups long-grain white rice to the pot with the cheese sauce and vegetables. Stir gently until all ingredients are well combined and thoroughly coated. Transfer the mixture to a 9x13 inch baking dish if not using an oven-safe pot.
05 -
In a small bowl, combine 1/2 cup Panko breadcrumbs and 1/4 cup grated Parmesan cheese. Sprinkle this mixture evenly over the top of the High-Protein Chicken Broccoli Rice Casserole. Bake for 25-30 minutes, or until the casserole is bubbly and the topping is golden brown and crispy.
06 -
Remove the High-Protein Chicken Broccoli Rice Casserole from the oven. Let it rest for 5-10 minutes before serving. This allows the casserole to set, making it easier to portion and ensuring every bite is perfectly delicious and holds together well.
# Notes:
01 -
For an extra layer of flavor, try adding a pinch of smoked paprika to the cheese sauce or a dash of hot sauce for a subtle kick.
02 -
To save time, cook and shred the chicken and rice a day in advance. Store them separately in the refrigerator until ready to assemble the casserole.
03 -
Leftovers 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.
04 -
This hearty casserole is a complete meal on its own, but it pairs wonderfully with a simple side salad or some crusty bread for soaking up the creamy sauce.
# Tools You'll Need:
01 -
9x13 inch baking dish
02 -
Large skillet
03 -
Large pot
04 -
Measuring cups and spoons
05 -
Cutting board
06 -
Knife
# Nutrition Facts (Per Serving):
Calories: 683 kcal
Total Fat: 27 g
Total Carbohydrate: 56 g
Protein: 54 g