Description
A light, satisfying, and nutritious take on classic comfort food, this Healthy Skinny Chicken and Rice Casserole uses lean chicken, brown rice, and a creamy Greek yogurt-based sauce. It’s low in calories but flavorful, perfect for busy weeknights or meal prep.
Ingredients
1 lb boneless, skinless chicken breasts or thighs, cubed
1 cup brown basmati or jasmine rice, uncooked
2 cups low-sodium chicken broth
1 cup chopped broccoli (or other vegetables: carrots, peas, spinach)
½ cup plain Greek yogurt (2% or non-fat)
½ cup shredded part-skim mozzarella or reduced-fat cheddar
1 tbsp olive oil
½ tsp garlic powder
½ tsp dried oregano
Salt and pepper to taste
Optional: 2 tbsp light mayonnaise or Dijon mustard for added creaminess
Instructions
Preheat oven to 400°F (200°C).
Heat olive oil over medium-high heat in a Dutch oven or oven-safe skillet.
Add chicken, garlic powder, oregano, salt, and pepper. Sauté until lightly browned (about 5 minutes).
Stir in the rice and chicken broth. Bring to a boil.
Layer chopped vegetables (like broccoli) over the top—do not stir.
Cover with a tight-fitting lid and bake for 40 minutes.
Remove from oven, gently mix in Greek yogurt and cheese.
Bake uncovered for an additional 5–10 minutes until cheese melts.
Let rest for 5–10 minutes before serving.
Notes
For extra flavor, add fresh herbs like parsley or thyme after baking.
Use pre-cooked, shredded chicken to save time.
Substitute cauliflower rice for a lower-carb version.
Store leftovers in the fridge for up to 3 days or freeze for up to 3 months.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Casserole
- Method: Baking
- Cuisine: American
Keywords: healthy casserole, skinny chicken casserole, low calorie dinner, chicken and rice, meal prep casserole, high protein meal, comfort food, easy weeknight dinner, one-pot recipe