Description
This Healthy Chicken Broccoli Casserole is a comforting, nutrient-packed dish combining tender chicken, fresh broccoli, and a creamy mushroom sauce. Perfect for a wholesome family meal, it features a delicious blend of coconut milk and nutritional yeast for a rich, cheesy flavor without the dairy. With the option to use rice or cauliflower rice, it caters to various dietary preferences while keeping it hearty and satisfying.
Ingredients
Scale
Main Ingredients
- 1 tablespoon oil
- 1 lb chicken breasts or thighs, cut into 1-inch pieces
- 4 cups broccoli florets
- 2 ½ cups cooked rice or 1 (12 oz) bag frozen riced cauliflower
Vegetables
- 1 small yellow onion, peeled and diced
- 8 ounces sliced white mushrooms
- 4 large garlic cloves, minced
Sauce Ingredients
- 2 tablespoons arrowroot flour
- 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)
Instructions
- Prep: If using frozen cauliflower rice, thaw it by laying the bag out. Preheat your oven to 400°F and generously grease a 9×13 casserole dish to prevent sticking.
- Sauté Chicken and Broccoli: Heat the oil in a large skillet over medium heat. Add the chicken pieces and cook for 4-5 minutes until lightly browned. Add broccoli florets and stir; cook for an additional 5-7 minutes until chicken is no longer pink and broccoli is tender. Transfer the chicken and broccoli mixture to the prepared casserole dish.
- Make Cream Sauce: In a large saucepan over medium heat, heat the oil. Add diced onions and cook until translucent, about 2 minutes. Add the sliced mushrooms and cook until soft, approximately 3-4 minutes. Stir in arrowroot flour and minced garlic to combine. Gradually whisk in coconut milk and broth to ensure a smooth sauce without lumps. Season with dried thyme, sea salt, ground black pepper, and nutritional yeast if using. Bring sauce to a boil, then reduce to a simmer and cook for 2-3 minutes. Remove from heat.
- Combine Layers: Add cooked rice or thawed cauliflower rice to the casserole dish with chicken and broccoli. Pour the warm mushroom cream sauce over everything. Fold the mixture gently to combine evenly. Spread it out evenly across the casserole dish.
- Bake: Place the casserole in the preheated oven and bake for 20 minutes, or until the sides are bubbly and the casserole is heated through. Once baked, allow it to sit for 5-10 minutes before serving to let the flavors meld and the casserole set.
Notes
- Using cauliflower rice is a low-carb alternative to regular rice.
- Nutritional yeast adds a cheesy flavor without dairy and is optional.
- Arrowroot flour works as a gluten-free thickener; cornstarch can be substituted if preferred.
- Full-fat coconut milk provides creaminess and richness; you can substitute with any milk, but the texture will differ.
- Make sure to preheat the oven for even cooking.
- Leftovers store well in the fridge for up to 3 days and can be reheated in the oven or microwave.
Nutrition
- Serving Size: 1 cup
- Calories: 290
- Sugar: 3g
- Sodium: 570mg
- Fat: 14g
- Saturated Fat: 9g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 17g
- Fiber: 4g
- Protein: 24g
- Cholesterol: 60mg
