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Chicken & Broccoli Brown Rice Casserole
All the creamy, cheesy comfort of the casserole you grew up with — but built on whole-grain brown rice, real broccoli and mushrooms, and a Greek yogurt sauce instead of canned soup. It's the kind of family dinner nobody realizes is good for them, and it reheats like a dream.
Chicken & Broccoli Brown Rice Casserole
Recipe Card
Chicken & Broccoli Brown Rice Casserole
Method: Baked·Cuisine: American
Ingredients
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2 cups cooked brown rice (about 3/4 cup dry)
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1 1/2 lb boneless, skinless chicken breast, cut into bite-size pieces
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1 tbsp olive oil
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1 small onion, diced
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8 oz cremini mushrooms, sliced
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4 cups broccoli florets (about 1 large head)
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2 cloves garlic, minced
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2 tbsp all-purpose or whole wheat flour
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1 1/2 cups low-sodium chicken broth
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3/4 cup plain Greek yogurt (2%)
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1 cup shredded sharp cheddar, divided
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1 tsp Dijon mustard
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1/2 tsp salt
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1/4 tsp dried thyme
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Black pepper, to taste
Instructions
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1
Heat oven to 375°F and lightly grease a 9×13-inch baking dish.
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2
Steam or blanch the broccoli for 3 to 4 minutes, until bright green and crisp-tender. Drain and set aside.
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3
Heat the olive oil in a large skillet over medium-high heat. Cook the chicken until browned and cooked through, 6 to 7 minutes. Remove to a plate.
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4
In the same pan, cook the onion and mushrooms until softened, about 6 minutes. Add the garlic and cook 1 minute. Sprinkle in the flour and stir 1 minute, then whisk in the broth and simmer until thickened, about 3 minutes. Take the pan off the heat and stir in the Greek yogurt, Dijon, 1/2 cup cheddar, salt, thyme, and pepper. (Adding the yogurt off the heat keeps it from curdling.)
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5
In a large bowl, combine the rice, chicken, broccoli, and sauce. Transfer to the baking dish and top with the remaining 1/2 cup cheddar.
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6
Bake 20 to 25 minutes, until bubbly and the cheese is melted. Let rest 5 minutes before serving.
Meal Prep Tip
This casserole keeps 4 days in the fridge and freezes well either before or after baking. Assemble it fully, freeze, then thaw overnight and bake — a ready-to-go dinner for a night you don't feel like cooking.
Nutrition
Per serving — estimate.
Calories
360
Net Carbs
22g
Total Carbs
26g
Fiber
4g
Protein
34g
Fat
12g
Saturated Fat
5g
Nutrition pending review by our registered dietitian — estimate only. Not medical advice.
Keywords
Dinner
Family-friendly
Whole Grain
High Protein
Freezer-friendly
Greek Yogurt
Besides Sugar
Besides Sugar: Balanced Meals Matter More Than Cutting Carbs
Pairing whole-grain brown rice with protein, vegetables, and a little fat turns those carbs into a slow, steady meal — the overall composition of the plate does more for your blood sugar than leaving the rice out ever could.
About Prediabetes Mastermind
Prediabetes Mastermind builds practical, science-backed tools for reversing and managing prediabetes — meal frameworks, recipes, and plans verified by a registered dietitian. We treat prediabetes as a condition worth taking seriously, and we focus on what you can do, not what to fear.
These recipes and their nutrition figures are pending review by our registered dietitian. Nutritional information is an estimate and not medical advice; consult your healthcare provider about your individual plan, especially if you take glucose-lowering medication.
