Name: Healthy Chicken and Rice Casserole
Prep time: 20 min
Cook time: 45 min
Total time: 1 h 5 min
Cuisine: American
Ingredients: 1 lb chicken breast, diced; 1 cup long-grain white rice, uncooked; 2 cups broccoli florets; 1 cup diced carrots; 1 small onion, chopped; 2 cloves garlic, minced; 2 tablespoons olive oil; 2 1/2 cups low-sodium chicken broth; 1 teaspoon dried thyme; 1 teaspoon salt; 1/2 teaspoon black pepper; 1/2 cup shredded cheese (optional)

This Healthy Chicken and Rice Casserole has become one of my go-to comfort meals that never fails to satisfy both my cravings and my need for a balanced dinner. It’s the kind of dish I make when I want something cozy, filling, and nourishing — all without spending hours in the kitchen. The simplicity of combining tender chicken breast, hearty rice, and vibrant veggies like broccoli and carrots creates a meal that’s as visually inviting as it is delicious.

What I love most about this casserole is how easy it is to customize. Some nights I toss in whatever vegetables I have on hand, and other times I add a sprinkle of cheese on top for a melty finish. It’s oven-baked, which gives everything a chance to mingle and soak up flavor, making every bite a little different but always tasty. Whether you’re meal prepping for the week or feeding a hungry family, this dish covers all the bases.

Why You’ll Love This Healthy Chicken and Rice Casserole

It checks all the boxes: it’s hearty, nutritious, and made with simple ingredients you likely already have. The lean chicken provides plenty of protein, the rice keeps you full, and the colorful vegetables bring texture, vitamins, and flavor to the mix. Plus, it all comes together in one dish, which means fewer dishes to wash!

What Kind of Rice Should I Use?

For the best results, I recommend using long-grain white rice or jasmine rice, as they cook evenly and absorb the flavors of the dish beautifully. Brown rice is a great whole grain option, but you’ll need to adjust the cooking time and add a bit more liquid to accommodate its longer cook time. Avoid using instant rice, as it tends to become too mushy in casseroles like this.

Options for Substitutions

Protein: Swap the chicken for turkey, tofu, or chickpeas if you’re looking for something different or vegetarian.
Veggies: Use what you have — zucchini, mushrooms, green beans, or spinach all work great.
Rice: Quinoa or farro are good substitutes if you want to switch up the grains.
Dairy: Add a sprinkle of shredded cheese on top or stir in a little Greek yogurt for creaminess.

Ingredients for This Healthy Chicken and Rice Casserole

Chicken Breast: A lean source of protein that becomes tender and flavorful as it bakes.
White Rice: Long-grain or jasmine rice works well to soak up all the delicious juices in the casserole.
Broccoli Florets: Adds crunch, color, and a boost of fiber and vitamins.
Carrots: Naturally sweet and colorful, they soften beautifully when baked.
Onion: A base flavor that adds savory depth to the dish.
Garlic: Brings a warm, aromatic element that enhances the overall flavor.
Olive Oil: Used to sear the chicken and sauté the vegetables.
Low-Sodium Chicken Broth: Keeps the rice moist and infuses the whole dish with savory flavor.
Dried Thyme: Adds an earthy, slightly minty flavor that complements the chicken.
Salt and Pepper: Essential for seasoning and balancing the flavors.
Shredded Cheese (Optional): For those who want a melty, golden topping.

Step 1: Prep the Ingredients

Start by dicing the chicken breast into bite-sized cubes and seasoning them with salt, pepper, and a pinch of thyme. Chop the broccoli into small florets, peel and dice the carrots, finely chop the onion, and mince the garlic. Preheat your oven to 375°F (190°C).

Step 2: Sear the Chicken

Heat a tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken pieces and sear them until they’re lightly golden on the outside (they don’t need to be fully cooked through at this point). Remove them and set aside.

Step 3: Sauté the Veggies

In the same skillet, add a bit more olive oil if needed and sauté the onions, carrots, and garlic for about 3-4 minutes until fragrant and slightly softened.

Step 4: Combine in a Casserole Dish

In a large casserole dish, mix together the uncooked rice, sautéed vegetables, and chicken. Pour in the chicken broth and stir in the broccoli florets and dried thyme. Taste and adjust salt and pepper if needed.

Step 5: Bake

Cover the casserole dish tightly with aluminum foil and bake in the preheated oven for about 40-45 minutes, or until the rice is tender and the liquid is absorbed.

Step 6: Optional Cheese Topping

If you’re adding cheese, remove the foil during the last 5 minutes of baking and sprinkle shredded cheese over the top. Return to the oven uncovered until the cheese is melted and slightly golden.

Step 7: Rest and Serve

Let the casserole sit for 5-10 minutes after removing it from the oven. This helps everything settle and makes it easier to serve. Garnish with a sprinkle of fresh herbs if desired.

How Long to Prepare the Healthy Chicken and Rice Casserole

Prep Time: Expect about 15 to 20 minutes of preparation time. That includes chopping vegetables, cutting the chicken, and lightly sautéing the ingredients to build flavor before assembling the casserole.

Cook Time: The casserole bakes for 40 to 45 minutes, depending on your oven and the type of rice used. If you opt for brown rice, you may need an additional 10 to 15 minutes. Once the rice is tender and the chicken is fully cooked, it’s ready to come out.

Tips for Perfect Healthy Chicken and Rice Casserole

Always use freshly chopped vegetables for better texture and flavor.
Searing the chicken before baking builds an extra layer of flavor you wouldn’t get otherwise.
Use a tight foil cover to trap steam and ensure even cooking of the rice.
Stir the casserole halfway through baking if you notice uneven cooking.
Add a splash more broth if the mixture seems dry during baking.

Watch Out for These Mistakes While Cooking

Using uncooked chicken without searing: It can release excess water and dilute flavor.
Overloading with veggies: Too many dense vegetables can throw off the cooking time.
Using instant rice: This gets mushy and won’t hold up well during baking.
Forgetting to season well: Since rice absorbs a lot of flavor, under-seasoning will result in a bland dish.
Not letting it rest: Skipping the resting time makes serving messier and can affect texture.

What to Serve With Healthy Chicken and Rice Casserole?

1. Mixed Greens Salad

A simple salad with a light vinaigrette adds freshness and crunch to the meal.

2. Roasted Brussels Sprouts

These bring a deliciously crispy, caramelized flavor that complements the casserole.

3. Garlic Bread

Serve on the side to soak up any extra juices from the casserole.

4. Steamed Asparagus

Light and nutrient-rich, asparagus makes a perfect green side.

5. Fresh Fruit Salad

Adds a refreshing and sweet contrast, especially in warmer months.

Storage Instructions

Refrigerator: Once cooled, store leftovers in an airtight container for up to 4 days. Reheat in the microwave or oven with a splash of broth or water to prevent drying out.

Freezer: This casserole freezes well. Portion into freezer-safe containers or wrap tightly with foil and plastic wrap. Store up to 2 months. Thaw overnight in the refrigerator before reheating.

Reheating: Reheat individual servings in the microwave for 1-2 minutes, or bake covered at 350°F for 15-20 minutes until heated through.

Estimated Nutrition

(Per serving, based on 6 servings)

Calories: 390
Protein: 32g
Carbohydrates: 38g
Fiber: 4g
Sugar: 3g
Fat: 14g
Saturated Fat: 3g
Sodium: 460mg

Frequently Asked Questions

Can I make this casserole ahead of time?

Yes! Assemble the entire dish, cover it tightly, and refrigerate for up to 24 hours before baking.

Can I use rotisserie chicken instead?

Absolutely. Just skip the searing step and add the shredded rotisserie chicken directly to the dish before baking.

How do I make this dairy-free?

Just leave out the cheese or replace it with a dairy-free cheese alternative.

Can I use frozen vegetables?

Yes, frozen broccoli or carrots can be used without thawing. Just add them directly to the casserole mix.

What’s the best way to reheat leftovers?

For best texture, reheat in the oven with a splash of broth. If you’re short on time, the microwave works too.

Conclusion

Healthy Chicken and Rice Casserole is the kind of recipe that brings comfort and nourishment to your table with minimal effort. It’s packed with protein, whole grains, and vegetables, all baked together in one dish. Whether you’re cooking for your family or meal prepping for the week, it’s a reliable favorite that you’ll want to make again and again.