Name: Low Calorie Chicken Broccoli Casserole
Prep time: 5 min
Cook time: 30 min
Total time: 35 min
Ingredients: 1 box (13-ounce) box of rigatoni pasta ((elbow, penne, and rotini also work)); 2 cups broccoli florets; 1 tablespoon olive oil; 2 boneless skinless chicken breasts; 1 yellow onion (minced); 2 garlic cloves; 1 tablespoon all-purpose flour; 3 cups unsweetened almond milk ((or 1% dairy milk)); 1/2 cup grated sharp cheddar cheese; 1/2 teaspoon salt; 1/8 teaspoon pepper; Olive oil spray; 1 teaspoon chopped parsley ((optional))

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This Low Calorie Chicken Broccoli Casserole Recipe is just 269 calories and has 21.3g of protein! It’s so low in calories that you can have seconds without guilt!. You can use your favorite pasta to make this healthy casserole, even protein pasta (I like chickpea pasta for this recipe).

Ingredients You’ll Need:

1 box (13-ounce) box of rigatoni pasta (elbow, penne, and rotini also work)
2 cups broccoli florets
1 tablespoon olive oil
2 boneless skinless chicken breasts
1 yellow onion minced
2 garlic cloves
1 tablespoon all-purpose flour
3 cups unsweetened almond milk (or 1% dairy milk)
½ cup grated sharp cheddar cheese
½ teaspoon salt
⅛ teaspoon pepper
Olive oil spray
1 teaspoon chopped parsley (optional)

Low Calorie Chicken Broccoli Casserole

Healthy Chicken Broccoli 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 Broccoli Casserole

Lose Weight By Eating

This chicken and broccoli casserole is just 269 calories, and it has 21.3g of protein!

Best of all, it's all natural, low cost, and so low in calories you can have seconds without guilt!

Special Tip: I like to make this in a 9×13 baking dish, but it will work in any large baking dish. I just find if you spread it out more, you get more melted cheesy topping. And Think that's the best part.

5 from 1 vote

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Prep Time 5

Cook Time 30

Total Time 35

Course Main Course

Cuisine American

Servings servings

Calories 269 kcal

Ingredients

1 box (13-ounce) box of rigatoni pasta (elbow, penne, and rotini also work)
2 cups broccoli florets
1 tablespoon olive oil
2 boneless skinless chicken breasts
1 yellow onion minced
2 garlic cloves
1 tablespoon all-purpose flour
3 cups unsweetened almond milk (or 1% dairy milk)
½ cup grated sharp cheddar cheese
½ teaspoon salt
⅛ teaspoon pepper
Olive oil spray
1 teaspoon chopped parsley (optional)

Instructions

Cook the pasta according to the directions on the box.
When the pasta is almost done, add the broccoli to the water. Then drain and set aside.
Meanwhile, heat a large pot over medium-low heat. Add the oil, chicken and onions.
Cook, mixing the onions often until the chicken is cooked though (if you are in a rush you can quarter the chicken breasts before adding to the pot).
When the chicken is cooked though (about 10 minutes) remove from the pot and place on a plate to rest.
To the pot with the onions, add in the garlic and the flour. Mix with a wooden spoon, continuously, until you have a light brown paste. (about 5 minutes)
Add in 1 cup of milk and whisk well to remove any flour lumps.
Mix in the remaining milk and increase the heat to medium-high. Mix often, scraping the bottom of the pan, until the sauce has thickened and coats the spoon. (about 10 minutes)
Meanwhile shred the chicken with two forks.
Turn off the heat, and add in the pasta, shredded chicken, 1/2 of the cheese, salt and pepper.
Mix well, until all the pasta is coated and the cheese is melted.
Move to a casserole dish, and top with remaining cheese. Spray lightly with olive oil and broil for 2-5 minutes until the topping is golden brown.
Remove from the oven, sprinkle with parsley, and serve.

Nutrition

Serving: 1.5cupsCalories: 269kcalCarbohydrates: 29.9gProtein: 21.3gFat: 7.2gSaturated Fat: 2gCholesterol: 74mgSodium: 316mgPotassium: 257mgFiber: 1.3gSugar: 1gCalcium: 186mgIron: 2mg

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