Low Sodium Classic Chicken and Rice Casserole

Discover the ultimate comfort food with this Low Sodium Classic Chicken and Rice Casserole—an all-in-one meal that’s hearty, wholesome, and perfect for the entire family. Made with tender, seasoned chicken breasts, nutrient-packed vegetables like carrots, celery, and peas, and simmered in unsalted chicken broth, this dish is a healthier twist on a beloved classic. The recipe combines brown rice for a nutty, wholesome base and optional low sodium cream of mushroom soup for a touch of creamy indulgence. Ideal for busy weeknights, this casserole comes together with just 20 minutes of prep and bakes to perfection in under an hour. Serve it piping hot, garnished with fresh parsley, for a comforting dinner that's low in sodium but full of flavor. Whether you're seeking a heart-healthy dinner idea or a meal-prep masterpiece, this satisfying casserole checks all the boxes.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 1.5 pounds boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 whole medium onion, finely chopped
• 2 cups carrots, sliced
• 1 cup celery stalks, sliced
• 4 cups unsalted chicken broth
• 1 cup brown rice
• 1.5 teaspoons garlic powder
• 1 teaspoon dried thyme
• 0.5 teaspoon black pepper
• 1 cup frozen peas
• 1 10.5-ounce can low sodium cream of mushroom soup (optional)
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Heat 1 tablespoon of olive oil in a large skillet over medium heat.

Step 3

Season the chicken breasts with garlic powder, dried thyme, and black pepper.

Step 4

Add the chicken to the skillet and cook until browned on both sides, about 5-7 minutes per side. Remove and set aside.

Step 5

In the same skillet, add the remaining tablespoon of olive oil.

Step 6

Saute the onion, carrots, and celery for about 5 minutes, until they start to soften.

Step 7

Stir in the brown rice, making sure it gets coated with the oil and mixes with the vegetables.

Step 8

Add the unsalted chicken broth and bring to a simmer.

Step 9

Transfer the rice mixture to a large baking dish (about 9x13 inches).

Step 10

Cut the chicken breasts into bite-sized pieces and nestle them into the rice mixture within the baking dish.

Step 11

If using, stir in the low sodium cream of mushroom soup to add creaminess.

Step 12

Cover the baking dish with aluminum foil and bake in the preheated oven for 40 minutes.

Step 13

Remove the foil, stir in the frozen peas, and bake uncovered for an additional 10-15 minutes or until the rice is tender and the chicken is cooked through.

Step 14

Let the casserole sit for about 5 minutes to set slightly after removing from the oven.

Step 15

Garnish with fresh chopped parsley before serving.

Nutrition Facts

Serving size	(2868.8g)

Amount per serving	% Daily Value*
Calories	2105.8

Total Fat 59.6g	0%
Saturated Fat 12.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 579.5mg	0%
Sodium 1201.8mg	0%
Total Carbohydrate 145.0g	0%
Dietary Fiber 32.0g	0%
Total Sugars 41.8g
Protein 237.9g	0%

Vitamin D 6.8IU	0%
Calcium 476.8mg	0%
Iron 14.3mg	0%
Potassium 4825.6mg	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: 25.9%

Protein: 46.0%

Carbs: 28.0%