Description

This Healthy Chicken Broccoli Casserole is a wholesome and comforting dish that combines tender chicken, fresh broccoli, and a creamy mushroom sauce, all baked to bubbly perfection. It’s an easy-to-make meal perfect for a nutritious family dinner, featuring a delicious blend of vegetables, protein, and optional cheesy flavor from nutritional yeast, while providing a gluten-free and low-fat alternative to traditional casseroles.

Ingredients

Scale

Protein and Vegetables

1 tablespoon oil
1 lb chicken breasts or thighs, cut into 1-inch pieces
4 cups broccoli florets
1 small yellow onion, peeled and diced
8 ounces sliced white mushrooms

Base

2 ½ cups cooked rice or 1 (12 oz) bag frozen riced cauliflower

Sauce and Seasoning

2 tablespoons arrowroot flour
4 large garlic cloves, minced
1 cup full-fat coconut milk (or other milk)
¾ cup broth
2 teaspoons dried thyme
1 ½ teaspoons fine sea salt
¼ teaspoon ground black pepper
¼ cup nutritional yeast (optional for cheesy flavor)

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Instructions

Prep: If using frozen riced cauliflower, lay it out to thaw. Preheat the oven to 400°F (200°C) and generously grease a 9×13 inch casserole dish to prevent sticking.
Sauté Chicken and Broccoli: Heat 1 tablespoon of oil in a large skillet over medium heat. Add the chicken pieces and cook for 4-5 minutes until starting to brown. Then add the broccoli florets and stir together. Continue cooking until the chicken is no longer pink in the center and broccoli is tender but still vibrant, about 5-7 minutes. Transfer this mixture to the prepared casserole dish.
Make the Cream Sauce: In a large saucepan over medium heat, heat a tablespoon of oil. Add the diced onion and cook until translucent, approximately 2 minutes. Add the sliced mushrooms and cook until soft, about 3-4 minutes. Stir in the arrowroot flour and minced garlic to form a light roux. Slowly whisk in the coconut milk and broth, ensuring no lumps form. Add dried thyme, sea salt, ground black pepper, and optional nutritional yeast. Bring the sauce to a gentle boil, then reduce heat to simmer and cook for 2-3 minutes until slightly thickened. Remove from heat.
Layer the Casserole: Add cooked rice or thawed cauliflower rice to the casserole dish with chicken and broccoli. Pour the prepared mushroom cream sauce evenly over the dish and gently fold everything together until fully combined. Spread the mixture evenly in the casserole dish.
Bake: Place the casserole dish in the preheated oven and bake for 20 minutes, or until the edges are bubbly and the top is slightly golden. Once baked, allow the casserole to sit for 5-10 minutes before serving to allow it to set.

Notes

You can substitute chicken thighs for breasts for a moister texture.
Arrowroot flour acts as a gluten-free thickener, but you can also use cornstarch as an alternative.
Full-fat coconut milk adds creaminess and richness, but any milk of choice can be used for a lighter option.
Nutritional yeast is optional but adds a cheesy flavor without dairy.
Using cauliflower rice makes this dish lower in carbohydrates and gluten-free.
Make sure not to overcook broccoli during sautéing to maintain pleasant texture.

Nutrition

Serving Size: 1 cup
Calories: 320
Sugar: 3g
Sodium: 420mg
Fat: 14g
Saturated Fat: 10g
Unsaturated Fat: 4g
Trans Fat: 0g
Carbohydrates: 22g
Fiber: 4g
Protein: 25g
Cholesterol: 70mg