Chicken, Broccoli and Brown Rice Casserole Recipe

This healthy Chicken, Broccoli, and Brown Rice Casserole uses a vegetable-based ‘cream’ sauce for a lighter, flavorful dinner everyone will enjoy.

PHOTOGRAPHING CASSEROLES

Photographing casseroles can be surprisingly difficult. The top-down angle often flattens the dish and plate shots can look like an indistinct mound rather than an appealing serving. I also made the classic mistake of shooting while hungry, which only added to the chaos.

Despite the messy photo session and the occasional swear word released into an empty house, the casserole itself turned out excellent. The dish may not be the most photogenic, but it’s genuinely delicious and satisfying.

THE ULTIMATE CASSEROLE

Chicken, broccoli, and brown rice form a timeless, balanced trio—protein, vegetables, and whole grains. I enjoy experimenting with casseroles, mixing different vegetables, meats, and grains, and always adding a bit of cheese for flavor and texture.

We roast or poach whole chickens regularly, so leftover cooked chicken is often available and makes this casserole easy to assemble. I adapted a leftover-chicken casserole idea and replaced the typical heavy cream sauce with a lighter onion-based “cream” sauce made from simmered onions blended with water, olive oil, and a touch of mustard. The result is creamy, savory, and lighter than a condensed-soup version.

To streamline the process I cooked the rice in a pressure cooker, simmered the sauce while the rice cooked, and roasted the broccoli in the oven. With cooked chicken on hand, assembly is quick: rice, chicken, roasted broccoli, cream sauce, a good stir, a blanket of cheese, and a short bake until bubbly and golden.

Healthy Chicken, Broccoli, and Brown Rice Casserole

A healthier casserole using a vegetable-based ‘cream’ sauce for a comforting, everyday dinner.

Prep Time
40 mins

Cook Time
15 mins

Total Time
55 mins

Servings:
9 servings

Author:
Lauren Goslin

Ingredients

RICE BLEND:

1 ½ cups brown rice uncooked; rinsed and drained
1 ¾ cups water (for Instant Pot; see Notes)

ONION CREAM SAUCE:

1 cup water
2 large yellow onions sliced thin
2 large garlic cloves chopped
good dash red pepper flakes
1 bay leaf
½ tsp sea salt
1 Tbsp olive oil
1 Tbsp Dijon mustard

ROASTED BROCCOLI:

2 Tbsp olive oil
12 ounces broccoli
sea salt

CASSEROLE:

1-2 cups cooked chicken chopped
1-2 cups cheese of your choice (I like white cheddar with some parmesan)

Instructions

RICE:

Start the rice first. I use an Instant Pot; if you don’t, follow package instructions. For the Instant Pot, combine rice and water and cook at high pressure for 22 minutes, then let the pressure release naturally for 10 minutes.

ONION CREAM SAUCE:

Begin the sauce by combining water, sliced onions, chopped garlic, red pepper flakes, and the bay leaf in a deep pan. Bring to a boil, then reduce to a simmer.
Cover and cook over medium-low heat for about 20 minutes, until the onions are very soft.
Remove the bay leaf. Transfer the cooked mixture to a powerful blender and add olive oil, sea salt, and Dijon mustard.
Blend until the sauce is completely smooth and creamy.

ROASTED BROCCOLI:

Preheat the oven to 375°F (190°C).
Toss the broccoli with olive oil and a pinch of sea salt.
Arrange on a parchment-lined baking sheet in a single layer.
Roast for 15–20 minutes, until the edges begin to brown.

ASSEMBLING THE CASSEROLE:

Keep the oven at 375°F after removing the broccoli.
In a 9 x 13-inch baking dish, spread the cooked rice in an even layer.
Add the chopped cooked chicken, roasted broccoli, and the onion cream sauce.
Mix everything gently until well coated in the sauce.
Sprinkle the top with your chosen cheese (white cheddar plus grated parmesan works well).
Bake for 13–15 minutes, until the casserole is bubbly and the cheese is lightly golden.

Notes

Nutrition estimates are based on using 1 1/2 cups of cooked chicken and 1 1/2 cups of cheddar cheese. WW SmartPoints: 9. Calories per serving (approx.): 291; Carbohydrates: 29.6 g; Protein: 15.3 g; Fat: 12.7 g; Fiber: 2.7 g; Sugar: 1.8 g.

If you use an Instant Pot for the rice, add the rice and water, cook on high pressure for 22 minutes, and allow a 10-minute natural release. If using a rice cooker or stovetop, follow the package directions. For a rice mix (for example, 1 1/4 cups brown rice + 1/4 cup wild rice), increase the pressure-cooking time to about 25 minutes with a 10-minute natural release.

Nutrition

Calories: 291 kcal • Carbohydrates: 29.6 g • Protein: 15.3 g • Fat: 12.7 g • Fiber: 2.7 g • Sugar: 1.8 g

Notes:

If you prefer not to use an Instant Pot, cook the rice according to the package instructions. I sometimes use a blend of brown rice with a bit of wild rice for extra texture and flavor; when I do that I increase the Instant Pot time slightly to ensure the wild rice cooks through.