This Low Calorie Chicken and Rice Casserole is just 300 calories and has 28.8g of protein! I love making this low calorie casserole for dinner, and I package up the leftovers as frozen meal prep dinners. I’ll show you how to do that below so you can also make the most of your leftovers (if you have any).

Ingredients You’ll Need:

¾ cup uncooked rice
1 ¾ cups water
1 tablespoon olive oil
1 yellow onion
2 boneless skinless chicken breasts
2 cups broccoli florets
1 tablespoon all-purpose flour (or gluten-free)
3 cups unsweetened almond milk (or 1% dairy milk)
2 garlic cloves
½ cup grated parmesan cheese
2 teaspoons Homemade Ranch Seasoning (or store-bought)

Low Calorie Chicken and Rice Casserole

Healthy Chicken and Rice Casserole Meal Prep and Storage

Meal Prep: You can make the casserole ahead of time and bake, or store to bake later. Simply bake and cool, and cover. Then store (baked or unbaked) for later.
Storage: Will hold in the fridge for 5 days or the freezer for a month.
Reheating: If stored unbaked, bake according to the directions below (thaw out first if frozen). Or to reheat leftovers or pre-cooked, cover with foil and add to a 350 degree oven for 20-30 minutes until warmed through.

Low Calorie Chicken and Rice Casserole

More Yummy Low Calorie Recipes:

Low Calorie Chicken and Rice Casserole

Lose Weight By Eating

This Parmesan Ranch Broccoli Chicken Casserole is just 300 calories for 2 cups, and it's packed with 28.8g of protein!

This ranch flavored casserole is sure to be a crowd pleaser, but if you happen to have leftovers I have supplied you with a leftover meal prep (or regular meal prep) guide above.

Special Tip: You can make this recipe gluten-free with gluten-free 1:1 (one to one) flour. I like Bob's Red Mill.

5 from 1 vote

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Prep Time 5

Cook Time 20

Total Time 25

Course Main Course

Cuisine American

Servings servings

Calories 300 kcal

Ingredients

¾ cup uncooked rice
1 ¾ cups water divided
1 tablespoon olive oil
1 yellow onion minced
2 boneless skinless chicken breasts cut into 1 inch cubes
2 cups broccoli florets
1 tablespoon all-purpose flour (or gluten-free)
3 cups unsweetened almond milk (or 1% dairy milk)
2 garlic cloves
½ cup grated parmesan cheese
2 teaspoons Homemade Ranch Seasoning (or store-bought)

Instructions

To a medium pot, add the rice and 1.5 cups (one and one half cups) of water.
Bring to a boil over medium-high heat, then lower the heat and cover. Cook until the water is absorbed (about 10 minutes).
Meanwhile, in a large pan over medium-low heat, add the olive oil, onion, and chicken.
Cook until the chicken is cooked through (about 5 minutes) then remove the chicken and set aside on a plate.
To the onions, add the flour and mix with a wooden spoon, continuously, until you have a paste (about 5 minutes).
Add in 1 cup of milk and whisk well to remove any flour lumps. Then mix the remaining milk and whole garlic cloves.
Increase the heat to medium-high. Mix often, scraping the bottom of the pan often, until the sauce has thickened and coats the spoon (about 5 minutes). Turn off the heat, remove the garlic cloves and discard.
Meanwhile, add the broccoli to a microwave safe bowl with 1/4 cup of water. Microwave for 2 minutes then drain and set aside. (You can also add the broccoli to the sauce to cook for the last 5 minutes)
Once the sauce has thickened, remove from heat and add in 1/2 of the cheese, and the ranch seasoning. Mix together.
Add in the cooked rice, cooked chicken, and cooked broccoli. Mix well until everything is well coated in sauce.
Move to a casserole dish, and top with remaining parmesan cheese.
Broil for 2-5 minutes until the topping is golden brown. Remove from the oven, and serve hot.

Nutrition

Serving: 2cupsCalories: 300kcalCarbohydrates: 24.9gProtein: 28.8gFat: 9.5gSaturated Fat: 3.2gCholesterol: 62mgSodium: 406mgPotassium: 246mgFiber: 2gSugar: 1.3gCalcium: 342mgIron: 2mg

Keyword casserole, Healthy Broccoli Chicken Casserole, Low Calorie Broccoli Chicken Casserole

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About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.