This lighter version of the classic casserole is designed to be lower in fat and calories while still delivering creamy, cheesy comfort. It’s ideal for meal prep and family dinners.

Servings

8 servings

Preparation Time

Prep: 20 minutes
Cook: 35–40 minutes
Total: About 1 hour

Ingredients

Main Ingredients

3 cups cooked chicken breast, shredded or diced
3 cups broccoli florets, cut into bite-sized pieces
2 cups cooked brown rice (or white rice)
1 small onion, finely diced
2 cloves garlic, minced

Cheese & Sauce

1 cup reduced-fat sharp cheddar cheese, shredded
½ cup grated Parmesan cheese
1 cup plain nonfat Greek yogurt
1 cup low-sodium chicken broth
2 tbsp all-purpose flour
1 tbsp olive oil
1 tsp Dijon mustard
½ tsp paprika
½ tsp dried thyme
½ tsp salt (or to taste)
¼ tsp black pepper

Optional Crunchy Topping

½ cup whole-wheat breadcrumbs
1 tbsp grated Parmesan
1 tsp olive oil

Step 1: Prepare the Broccoli

Bring a pot of water to a boil.
Blanch broccoli florets for 2–3 minutes.
Drain and immediately rinse with cold water.

This keeps the broccoli bright green and prevents overcooking during baking.

Step 2: Make the Sauce

Preheat oven to 190°C (375°F).
Heat 1 tablespoon olive oil in a skillet over medium heat.
Add onion and cook for 4–5 minutes until softened.
Add garlic and cook for 30 seconds.

Sprinkle flour over the onions and stir continuously for 1 minute.

Gradually whisk in chicken broth until smooth.

Cook for 2–3 minutes until slightly thickened.

Remove from heat and stir in:

Greek yogurt
Dijon mustard
Paprika
Thyme
Salt
Pepper

Mix until creamy.

Step 3: Add the Cheese

Reserve about ¼ cup cheddar for the top.

Stir into the sauce:

Remaining cheddar cheese
Parmesan cheese

Mix until melted and smooth.

Step 4: Assemble the Casserole

In a large bowl combine:

Cooked chicken
Cooked rice
Broccoli
Cheese sauce

Mix until evenly coated.

Transfer to a lightly greased 9 × 13 inch baking dish.

Spread evenly.

Step 5: Add the Topping

Sprinkle the reserved cheddar over the casserole.

For a crunchy topping, mix:

Breadcrumbs
Parmesan
Olive oil

Sprinkle evenly over the top.

Step 6: Bake

Bake uncovered for 25–30 minutes until:

Hot and bubbly
Cheese is melted
Topping is lightly golden

If needed, broil for 1–2 minutes at the end for extra browning.

Step 7: Rest and Serve

Allow the casserole to rest for 5–10 minutes before serving.

This helps it set and makes serving easier.

Meal Prep & Storage

Refrigerator

Store in an airtight container for up to 4 days.

Freezer

Freeze portions for up to 3 months.

Reheating

Microwave individual portions for 2–3 minutes.
Or reheat in a 175°C (350°F) oven until warmed through.

Variations

Extra Vegetables

Add:

Mushrooms
Cauliflower
Peas
Bell peppers
Spinach

Higher Protein

Use:

4 cups chicken
Reduced-fat cottage cheese blended into the sauce

Lower Carb

Replace rice with:

Cauliflower rice

Spicy Version