🛒 Ingredients
2 cups cooked brown rice (or quinoa for extra protein)
1 lb (450g) boneless, skinless chicken breasts, diced into ½-inch cubes
1 cup broccoli florets
1 cup diced carrots (peeled and small dice)
1 cup low-sodium chicken broth
1 cup plain Greek yogurt (full-fat or 2% for creaminess)
1 tsp garlic powder
1 tsp onion powder
1 tsp dried thyme (or rosemary)
Salt & freshly cracked black pepper to taste
1 cup shredded low-fat cheddar or mozzarella cheese (optional)
Optional add-ins:
½ cup frozen peas
¼ cup grated Parmesan
Pinch of paprika or cayenne for heat
🔥 Pro Tip: Sear chicken first for deeper flavor (optional but recommended).
👩🍳 Step-by-Step Instructions
1️⃣ Prep & Preheat
Preheat oven to 375°F (190°C).
Lightly grease a 9x13-inch baking dish (or 3-quart casserole).
2️⃣ Mix Everything Together
In a large bowl, combine:
Cooked brown rice
Diced chicken
Broccoli
Carrots
Chicken broth
Greek yogurt
Garlic powder, onion powder, thyme, salt & pepper
✅ Gently fold — don’t overmix!
3️⃣ Transfer to Baking Dish
Pour mixture into prepared dish.
Spread evenly.
Sprinkle cheese on top (if using).
4️⃣ Bake Until Golden & Bubbly
Cover with foil and bake 20 minutes.
Remove foil and bake 10–15 minutes more, until top is golden and chicken reaches 165°F (74°C).
🕒 Optional: Broil 1–2 mins at the end for extra browning (watch closely!).
5️⃣ Rest & Serve
Let cool 5 minutes before serving — helps flavors settle.
Scoop into bowls and enjoy!
🍽️ Serving Ideas:
With a crisp green salad
A dollop of extra Greek yogurt on top
Garlic bread on the side
🌈 Variations & Pro Hacks
🌱 Gluten-Free? Naturally GF — just check broth label
🌾 Dairy-Free? Swap yogurt for unsweetened coconut yogurt + omit cheese
🐓 Rotisserie Chicken Shortcut: Use 3 cups shredded cooked chicken — skip dicing!
🧊 Make-Ahead Magic: Assemble unbaked, cover, refrigerate overnight — bake in the morning
❄️ Freeze It! Freeze leftovers in portions — reheat in oven or microwave
🥕 More Veggies? Add zucchini, bell peppers, or spinach at the end
🧠 Why This Works So Well
Greek yogurt = high protein, creamy texture, tangy depth (no sour cream needed)
Brown rice = fiber & complex carbs for lasting energy
One-bake method = deep flavor infusion with minimal effort
No pre-cooking chicken = tender results when baked gently
It’s not magic — it’s smart cooking. ✨
❤️ Final Thought: Sometimes, the Best Meals Are Simple & Nourishing
You don’t need rare ingredients or hours in the kitchen to make something truly special.
Just good chicken, real veggies, and love.
This Healthy Chicken and Rice Casserole proves that great meals don’t have to be complicated — they just need to satisfy both your taste buds and your wellness goals.
So next time you want comfort without the crash…
Skip the takeout.
Turn on the oven.
And let your kitchen fill with the scent of thyme, garlic, and home-cooked joy.
Because great food doesn’t have to be hard —
It just has to feel like it came from the heart. 💛