Healthy Chicken and Broccoli Casserole Recipe
This Healthy Chicken and Broccoli Casserole is a nutritious, delicious family-friendly meal combining whole wheat pasta, lean chicken, and vibrant broccoli in a creamy cheese sauce made lighter with Greek yogurt and fat-free milk. It offers a comforting baked dish that’s high in protein, fiber, and flavor while keeping the calorie count moderate, perfect for a wholesome weeknight dinner.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
- Yield: 6 servings
- Category: Main Course
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Ingredients
Pasta and Vegetables
- 2 1/2 cups whole wheat rotini
- 16 oz broccoli florets (fresh, frozen, or steam-in-bag package)
- 1 small onion, finely chopped
- 4 cloves garlic, minced
Protein and Dairy
- 2 cups uncooked boneless skinless chicken breasts, cut into cubes
- 5.3 oz plain Greek yogurt (small container)
- 1 cup cheddar cheese, shredded
- 2 cups fat-free milk or whole milk
Seasonings and Others
- 2 tbsp olive oil
- 1 tsp Italian dried herbs
- 1 tsp paprika
- 3 tbsp all-purpose flour
- 1/4 cup light mayonnaise
- 1/4 tsp salt
- 1/4 tsp black pepper
Instructions
- Preheat Oven: Preheat your oven to 350º F. Lightly grease a 2-quart casserole dish with cooking spray and set it aside for later.
- Cook Pasta: Bring a large pot of salted water to a boil. Add the whole wheat rotini and cook according to the package instructions until al dente. Drain and set aside.
- Prepare Broccoli: While the pasta cooks, steam or lightly cook the broccoli to keep it crisp. If using a steam-in-bag package, follow microwave instructions on the package. Set broccoli aside once done.
- Sauté Onions: Heat olive oil in a large pan over medium-high heat. Add finely chopped onions and cook until tender and translucent.
- Cook Chicken and Seasonings: Add the cubed chicken breasts to the pan along with minced garlic, Italian herbs, and paprika. Stir and cook until the chicken is thoroughly cooked and no longer pink. Drain any excess liquid from the pan if necessary.
- Make Sauce Base: Sprinkle the flour over the chicken mixture and stir constantly for about one minute to cook the flour. Gradually add the milk a little at a time, stirring continuously until fully combined. Bring this mixture to a boil and cook for 3 minutes until thickened and bubbly.
- Add Broccoli: Stir in the cooked broccoli and heat the mixture for about 1 minute to incorporate flavors.
- Add Creamy Ingredients: Reduce the heat to low. Stir in the plain Greek yogurt, light mayonnaise, salt, and black pepper, mixing well to form a creamy sauce.
- Combine Pasta and Sauce: Fold the cooked pasta into the chicken and broccoli sauce until everything is evenly coated.
- Assemble and Bake: Pour the mixture into the prepared casserole dish. Sprinkle shredded cheddar cheese evenly over the top. Bake in the preheated oven for 20-30 minutes, or until the cheese is melted and the casserole is bubbly.
- Serve: Remove from oven and let it cool slightly before serving. Enjoy your healthy chicken and broccoli casserole!
Notes
- Use whole wheat pasta to increase fiber content and add a nutty flavor.
- Fat-free milk helps reduce total calories and fat but whole milk can be used for a creamier texture.
- Greek yogurt adds creaminess and protein while keeping the casserole lighter than traditional cream-based sauces.
- You can substitute light mayonnaise with plain yogurt or omit it to lower fat and calories further.
- To keep broccoli crisp, avoid overcooking during steaming.
- This dish can be made in advance and refrigerated; reheat covered with foil to prevent drying out.
