This broccoli chicken and rice casserole was one of my favorite childhood dinners. I vividly remember my mom making this and asking her to help sprinkle in the cheese. I updated the classic by swapping out a few of the key ingredients with lighter options and I think the results are absolutely spot on. The first bite took me right back to mom’s table and I couldn’t be happier. What’s even better is that this recipe comes together quickly when you use precooked ingredients.

a green spatula next to a glass baking dish filled with cooked lightened up broccoli chicken and rice casserole

The Chicken, Rice and Broccoli

I generally have cooked chicken prepared and frozen that I am able to use, but you could also cook fresh chicken breasts or thighs for this recipe. Want to learn more about prepping cooked chicken, check out this blog post.

You can use brown rice that you make yourself or you can purchase precooked brown rice. Remember, do whatever works best for you lifestyle. I happened to be making a large batch of brown rice and so I used that, but I have also used precooked frozen brown rice in the past. To save time you can also use parboiled rice that takes less time to cook.

Similarly for the broccoli, fresh or frozen works! If using fresh make sure to steam and chop it first. If using frozen make sure to thaw and drain off any excess water.

Lastly, for the condensed soup, I like to make my own mock version, but you don’t have to – it will still taste amazing. It’s up to you if you want to use regular or reduced fat. I would recommend cream of chicken, and my second choice would be cream of celery.

Nutrition Comparison

I lightened up the original recipe by switching the cheese and sour cream to reduced fat, swapping white rice for brown rice to add fiber and I doubled the amount of broccoli to bulk up the serving size without adding in too many calories. Per serving the original recipe had 558 calories, 15.5 grams of fat and 1.4 grams of fiber. My lightened up version comes in with 442 calories, 9.7 grams of fat and 4 grams of fiber – that’s 116 fewer calories, 5.7 fewer grams of fat and 2.6 more grams of fiber. And I’m telling you, it tastes just as delicious as the original.

It’s as easy as adding in the ingredients, mixing, baking and serving.

a glass baking dish of cooked broccoli chicken and rice casserole

Not only is it delicious and comforting straight form the oven, I think it tastes even better on day two as leftovers.

Freezer Meal Option

It also freezes really well; I recommend that you put extra servings in a glass or plastic freezer safe container and put a layer or plastic wrap over the top (touching the actual casserole) before covering with the lid. This adds a little more protection from the cold air of the freezer. Frozen, it will last up to 2 months. To thaw, simply remove and place in the refrigerator 24 hours ahead of time and warm in the microwave or in the oven, whichever you prefer.

If you’re looking for an easy, comforting meal for your family or to bring to a friend, this is just what you’ve been looking for.

I hope you add my Lightened Up Broccoli Chicken and Rice Casserole to next week’s meal plan and that you enjoy it as much as I do. Get my free Family Meal Planner straight to your in box, when you sing up here.

Until next time, happy cooking!