Healthy Chicken And Brown Rice Casserole

Name: Healthy Chicken And Brown Rice Casserole
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Yield: 4 servings
Ingredients: 2 cups brown rice, uncooked; 1 pound boneless, skinless chicken breast, cubed; 2 cups low-sodium chicken broth; 1 cup mixed vegetables (carrots, peas, bell peppers); 1 onion, chopped; 2 cloves garlic, minced; 1 teaspoon dried thyme; 1 teaspoon paprika; Salt and pepper to taste; 1 tablespoon olive oil

Highlighted under: Fresh Lifestyle Meals

I love whipping up this Healthy Chicken and Brown Rice Casserole for a comforting and nutritious meal. With tender chicken, wholesome brown rice, and a medley of veggies, it’s a dish that feels indulgent without the guilt. Perfect for busy weeknights, I appreciate that it can be made in one pot, which makes cleanup a breeze. The fantastic flavors meld perfectly together, and every bite is like a warm hug. Plus, it’s a great way to sneak in extra veggies for the family!

Created by

Paige Sullivan

Last updated on 2026-02-27T20:05:35.714Z

During one of my explorations in the kitchen, I stumbled across this incredible Healthy Chicken and Brown Rice Casserole recipe. I was looking for a way to combine my love for comfort food with healthier ingredients. After several iterations, I perfected it by adding sautéed onions, garlic, and colorful bell peppers, which elevated the dish’s flavors to a new level. I've noticed that using low-sodium chicken broth enhances the taste without adding unnecessary salt, making it both delicious and wholesome.

This casserole has become a staple in our household, especially during the colder months. I love how it’s both filling and nutritious, which is the best of both worlds. If you’re short on time, you can prep it in under 20 minutes and let the oven do the rest. Feel free to customize it with seasonal veggies or different spices to make it your own!

        Why You'll Love This Recipe
        Quick and easy one-pot meal that's perfect for busy nights
Packed with nutritious ingredients that keep you satisfied
Flavorful blend of chicken, brown rice, and veggies that the whole family will enjoy

      

Essential Cooking Techniques

Sautéing the onions and garlic in olive oil at medium heat not only enhances the flavor but also sets the foundation for the entire casserole. Look for the onions to become translucent and slightly golden, which should take about 3-5 minutes. This process releases natural sugars, caramelizing them slightly and introducing a depth of flavor. If the onions start to brown too quickly, reduce the heat to prevent burning and ensure a balanced flavor.

When adding the cubed chicken, ensure it is cut into uniform pieces to promote even cooking. Cooking the chicken until it is no longer pink—typically around 6-8 minutes—ensures that it locks in moisture without becoming tough. Use a meat thermometer to check that the internal temperature reaches 165°F (75°C) for safety. Keep in mind that the chicken will continue to cook while baking, so avoid overcooking during the sautéing phase.

Ingredient Substitutions

If you're looking for a lower-carb option, substitute the brown rice with cauliflower rice. Use about 4 cups of cauliflower rice, which will yield a similar texture while significantly reducing carbs. Keep in mind that you'll need to reduce the cooking time; bake for only about 30 minutes if using cauliflower rice since it cooks faster than traditional rice.

Additionally, you can adapt the vegetable mix based on what you have on hand. Broccoli, corn, or even spinach can all work well in this recipe. If you choose to use frozen vegetables instead of fresh, just add them towards the end of the cooking process to prevent them from becoming mushy. This will also enhance the overall texture of your casserole.

Ingredients

Main Ingredients

2 cups brown rice, uncooked
1 pound boneless, skinless chicken breast, cubed
2 cups low-sodium chicken broth
1 cup mixed vegetables (carrots, peas, bell peppers)
1 onion, chopped
2 cloves garlic, minced
1 teaspoon dried thyme
1 teaspoon paprika
Salt and pepper to taste
1 tablespoon olive oil

Instructions

Preheat the Oven

Preheat your oven to 375°F (190°C).

Sauté the Vegetables

In a large skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until translucent.

Add Chicken

Add the cubed chicken to the skillet and cook until no longer pink.

Combine Ingredients

Stir in the brown rice, chicken broth, mixed vegetables, thyme, paprika, salt, and pepper. Mix well.

Transfer to Baking Dish

Transfer the mixture to a greased 9x13 inch baking dish.

Bake

Cover the dish with aluminum foil and bake for 45 minutes, or until the rice is tender.

Serve

Remove from the oven, fluff with a fork, and serve hot.

Pro Tips

To add a twist, you can also incorporate other protein sources like beans or lentils for a more plant-based meal.

Make-Ahead and Freezing Tips

This Healthy Chicken and Brown Rice Casserole is perfect for meal prep. You can assemble the casserole up to a day in advance. Just prepare as instructed, cover tightly and store it in the refrigerator. When you’re ready to bake, simply pop it in the oven, allowing for an additional 10-15 minutes of bake time if it's coming straight from the fridge to ensure everything gets heated through adequately.

For longer storage, consider freezing the casserole. After baking, let it cool completely before wrapping it tightly in plastic wrap and aluminum foil. It will keep in the freezer for up to two months. When you're ready to eat, thaw it in the refrigerator overnight, and reheat in the oven at 350°F (175°C) until heated through, about 30-45 minutes.

Serving Suggestions

Serving this casserole alongside a simple green salad can make for a refreshing contrast to the rich flavors of chicken and rice. Consider a light vinaigrette to add brightness. Additionally, garnishing the casserole with fresh herbs such as parsley or cilantro just before serving can enhance both the presentation and flavor.

If you want to add a bit of crunch, serve it with toasted nuts sprinkled over the top or a side of roasted vegetables. For those who enjoy a little heat, a dash of hot sauce or a sprinkle of chili flakes can offer a pleasant kick. These additions not only elevate the dish but also turn it into a complete meal, packed with flavor and nutrition.

Questions About Recipes

→ Can I use white rice instead of brown rice?

Yes, but be aware that white rice cooks faster, so you may need to reduce the baking time.

→ What other vegetables can I add?

You can add broccoli, spinach, or zucchini. Just make sure they are chopped into small pieces.

→ How should I store leftovers?

Store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or oven.

→ Can I freeze this casserole?

Yes, assemble it without baking, then cover tightly and freeze for up to 3 months. Thaw in the refrigerator before baking.