Low Sodium Chicken and Broccoli Casserole

Satisfy your comfort food cravings without compromising your health with this Low Sodium Chicken and Broccoli Casserole, a wholesome twist on a classic favorite. Made with tender, seasoned chicken breasts, vibrant sautéed broccoli, hearty brown rice, and a creamy homemade cheese sauce crafted from low-sodium cheddar and unsalted chicken broth, this dish is packed with flavor while keeping the salt in check. Perfect for a weeknight dinner or meal prep, this casserole pairs balanced nutrition with indulgent taste. With just 20 minutes of prep time and easy-to-follow steps, it bakes to bubbly, cheesy perfection in under an hour. Serve this crowd-pleaser on busy evenings or as a healthier option for family gatherings—it's sure to delight!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 6

Ingredients

• 1 pound boneless, skinless chicken breasts
• 4 cups broccoli florets
• 2 tablespoons olive oil
• 2 cups unsalted chicken broth
• 3 tablespoons unsalted butter
• 3 tablespoons all-purpose flour
• 1.5 cups low-sodium cheddar cheese, shredded
• 1 cup low-fat milk
• 1 teaspoon garlic powder
• 0.5 teaspoon black pepper
• 2 cups brown rice, cooked

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

In a large skillet over medium heat, add the olive oil.

Step 3

Season the chicken breasts lightly with black pepper and cook them in the skillet until browned and cooked through, about 5-7 minutes per side. Remove the chicken and let it cool slightly before chopping it into bite-sized pieces.

Step 4

In the same skillet, add the broccoli florets and sauté for about 3-4 minutes until they are bright green and slightly tender. Remove from heat and set aside.

Step 5

In a medium saucepan, melt the unsalted butter over medium heat. Stir in the flour and cook, stirring constantly for 1-2 minutes.

Step 6

Slowly whisk in the unsalted chicken broth and milk, continue to whisk until the mixture is smooth and begins to thicken, about 3-5 minutes.

Step 7

Remove the saucepan from the heat and stir in the garlic powder, half of the cheese (3/4 cup), and black pepper. Stir until the cheese has melted and the sauce is smooth.

Step 8

In a large mixing bowl, combine the cooked chicken, sautéed broccoli, cooked brown rice, and cheese sauce. Stir until everything is evenly coated.

Step 9

Transfer the mixture into a greased 9x13 inch casserole dish. Sprinkle the remaining 3/4 cup of low-sodium cheddar cheese over the top.

Step 10

Cover the casserole with foil and bake in the preheated oven for 20 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is melted and bubbly.

Step 11

Remove from the oven and let the casserole cool slightly before serving.

Nutrition Facts

Serving size	(2192.3g)

Amount per serving	% Daily Value*
Calories	2774.6

Total Fat 144.4g	0%
Saturated Fat 69.9g	0%
Polyunsaturated Fat 4.1g
Cholesterol 677.8mg	0%
Sodium 1734.2mg	0%
Total Carbohydrate 155.4g	0%
Dietary Fiber 16.2g	0%
Total Sugars 16.3g
Protein 219.3g	0%

Vitamin D 141.3IU	0%
Calcium 1775.4mg	0%
Iron 11.8mg	0%
Potassium 1790.0mg	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: 46.4%

Protein: 31.3%

Carbs: 22.2%