Low Sodium Cheesy Chicken and Broccoli Rice Casserole

Indulge in the comfort of a classic casserole with a heart-healthy twist in this Low Sodium Cheesy Chicken and Broccoli Rice Casserole. Packed with tender bites of juicy chicken, vibrant steamed broccoli, wholesome brown rice, and a creamy homemade cheese sauce, this dish delivers all the flavor without the extra salt. Using low-sodium chicken broth and cheddar cheese ensures this casserole remains a guilt-free, healthier option while still satisfying your cravings for something rich and cheesy. With a perfectly golden, bubbly topping and just 20 minutes of prep time, it’s an effortless family dinner that checks all the boxes. Perfect for busy weeknights, meal prep, or serving a crowd, this casserole is a wholesome, feel-good meal you’ll want to make again and again.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 1 pound Boneless, skinless chicken breast
• 2 cups Broccoli florets
• 1 cup Brown rice
• 2 cups Low-sodium chicken broth
• 1 cup Low-sodium cheddar cheese, shredded
• 2 tablespoons Unsalted butter
• 2 tablespoons All-purpose flour
• 1 cup Milk
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Paprika

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Start by cooking the brown rice according to the package instructions, using the low-sodium chicken broth in place of water to add flavor. This should take about 20 minutes.

Step 3

While the rice is cooking, steam the broccoli florets for 4-5 minutes until they are just tender and vibrant green. Set aside.

Step 4

In a large skillet over medium heat, melt the unsalted butter.

Step 5

Add the flour, whisking continuously, to form a paste. Cook this roux for about 1 minute to eliminate any raw flour taste.

Step 6

Slowly whisk in the milk, ensuring there are no lumps, and continue to cook and whisk until thickened, about 3-4 minutes.

Step 7

Add the garlic powder, onion powder, black pepper, and paprika to the milk mixture.

Step 8

Stir in half of the shredded low-sodium cheddar cheese until it is melted and the sauce is smooth.

Step 9

Cut the chicken breast into small bite-sized pieces.

Step 10

Add the chicken pieces to the cheese sauce and stir gently just to coat.

Step 11

In a large mixing bowl, combine the cooked rice, cheese sauce with chicken, and the steamed broccoli, stirring gently to combine.

Step 12

Transfer the mixture into a greased 9x13 inch baking dish.

Step 13

Top with the remaining shredded cheddar cheese for an extra cheesy top layer.

Step 14

Bake in the preheated oven for 20-25 minutes, or until the casserole is bubbly and the cheese on top is golden brown.

Step 15

Remove from oven and let rest for 5 minutes before serving. Enjoy this low sodium treat!

Nutrition Facts

Serving size	(1722.3g)

Amount per serving	% Daily Value*
Calories	1893.9

Total Fat 84.7g	0%
Saturated Fat 46.1g	0%
Polyunsaturated Fat 0.2g
Cholesterol 589.5mg	0%
Sodium 842.6mg	0%
Total Carbohydrate 89.3g	0%
Dietary Fiber 9.7g	0%
Total Sugars 17.1g
Protein 195.1g	0%

Vitamin D 154.0IU	0%
Calcium 1290.3mg	0%
Iron 8.3mg	0%
Potassium 1819.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.1%

Protein: 41.1%

Carbs: 18.8%