This Skinny Chicken and Rice Casserole is a lighter take on a classic comfort food dish. Made with lean chicken, brown rice, and a creamy yet healthier sauce, it delivers all the warmth and heartiness of a traditional casserole without the extra calories. Perfect for a cozy family dinner, meal prep, or even a potluck, this dish is as satisfying as it is nutritious.
Why You’ll Love This Recipe
- Healthier alternative – Uses lighter ingredients for a guilt-free comfort meal.
- One-pan meal – Everything bakes together for minimal cleanup.
- Customizable – Add your favorite vegetables or swap ingredients to suit your taste.
- Great for meal prep – Stores well and reheats beautifully for leftovers.
- Family-friendly – A delicious, wholesome meal everyone will enjoy.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Boneless, skinless chicken breasts (or thighs)
- Brown rice
- Low-sodium chicken broth
- Greek yogurt or light sour cream
- Reduced-fat cheese (cheddar or mozzarella)
- Garlic powder
- Onion powder
- Salt and pepper
- Mixed vegetables (like peas, carrots, and green beans)
- Whole wheat or panko breadcrumbs (optional, for topping)
Directions
- Preheat oven to 375°F (190°C). Lightly grease a baking dish.
- Prepare the rice according to package instructions if not using pre-cooked rice.
- Mix ingredients – In a large bowl, combine cooked rice, shredded or cubed chicken, vegetables, Greek yogurt (or sour cream), cheese, and seasonings. Stir until well combined.
- Assemble – Pour the mixture into the prepared baking dish, spreading evenly.
- Optional topping – Sprinkle breadcrumbs on top for a slight crunch.
- Bake uncovered for 25–30 minutes, or until heated through and cheese is melted.
- Serve warm and enjoy!
Servings and Timing
- Servings: 6
- Prep time: 10 minutes
- Cook time: 30 minutes
- Total time: 40 minutes
Variations
- Make it dairy-free – Use dairy-free yogurt and cheese alternatives.
- Boost the protein – Add cooked quinoa instead of rice for extra protein.
- Add more veggies – Mushrooms, zucchini, or spinach make great additions.
- Spicy version – Mix in red pepper flakes or diced jalapeños.
- Low-carb option – Replace rice with cauliflower rice.
Storage/Reheating
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 4 days.
- Freezing: Freeze in a sealed container for up to 3 months. Thaw overnight in the fridge before reheating.
- Reheating: Warm in the oven at 350°F (175°C) for about 15 minutes or microwave in 30-second intervals until heated through.
FAQs
How do I make this casserole even lower in calories?
Use skinless chicken breast, fat-free Greek yogurt, and reduced-fat cheese. You can also reduce the cheese portion to lighten it further.
Can I use white rice instead of brown rice?
Yes, but white rice cooks faster, so adjust the cooking time accordingly.
Can I use rotisserie chicken?
Absolutely! Rotisserie chicken saves time and adds great flavor. Just shred and mix it in.
Can I make this in a slow cooker?
Yes, cook on low for 4–6 hours, using uncooked rice and extra broth to keep it moist.
What vegetables work best in this casserole?
Peas, carrots, green beans, spinach, mushrooms, and bell peppers are all great choices.
Can I use a different type of cheese?
Yes! Try Swiss, Monterey Jack, or Parmesan for a different flavor.
How do I prevent the casserole from drying out?
Make sure to use enough liquid (broth or yogurt) and cover it while baking if needed.
Can I make this ahead of time?
Yes! Assemble the casserole and refrigerate it for up to 24 hours before baking.
What can I serve with this casserole?
A fresh side salad or steamed vegetables complement it well.
Can I use frozen vegetables?
Yes, just thaw and drain excess water before adding them to the mix.
Conclusion
This Skinny Chicken and Rice Casserole is the perfect way to enjoy a classic comfort food while keeping things light and healthy. With its creamy texture, hearty ingredients, and easy prep, it’s a go-to meal for busy weeknights. Try it with your favorite variations and enjoy a delicious, wholesome dinner!
Print
Skinny Chicken and Rice Casserole
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 6 servings 1x
- Category: Casserole, Healthy
- Method: Baking
- Cuisine: American
Description
This healthy and comforting chicken and rice casserole is a lighter version of the classic! Made with lean chicken, brown rice, and a creamy, flavorful sauce without heavy cream or butter, it’s a perfect meal-prep dish for busy weeknights.
Ingredients
- 2 cups cooked brown rice
- 2 cups cooked shredded chicken breast
- 1 cup low-fat Greek yogurt (or light sour cream)
- 1 cup low-sodium chicken broth
- 1 cup shredded reduced-fat cheddar cheese
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup chopped broccoli (or any veggie of choice)
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp smoked paprika
- 1/4 tsp red pepper flakes (optional)
- 1/2 cup whole wheat breadcrumbs (optional, for topping)
Instructions
- Preheat Oven: Set to 375°F (190°C). Grease a 9×13-inch baking dish with cooking spray.
- Sauté Aromatics: In a skillet over medium heat, sauté onion and garlic until softened (about 3-4 minutes).
- Mix Ingredients: In a large bowl, combine cooked rice, shredded chicken, sautéed onion/garlic, Greek yogurt, chicken broth, cheddar cheese, broccoli, and all seasonings. Stir until well mixed.
- Assemble: Pour mixture into the prepared baking dish and spread evenly. If using breadcrumbs, sprinkle them on top.
- Bake: Cover with foil and bake for 20 minutes. Remove foil and bake for another 10 minutes until golden and bubbly.
- Serve: Let rest for 5 minutes before serving. Enjoy!
Notes
- Make it dairy-free by using dairy-free yogurt and cheese.
- Want it extra creamy? Add ¼ cup low-fat cream cheese.
- Use different veggies like spinach, peas, or mushrooms.
- Swap brown rice for cauliflower rice for a low-carb version.