Go Back
–+ servings
Slice of cheesy chicken and spinach casserole, perfect for healthy meal prep recipes.

Healthy Chicken and Brown Rice Casserole

This casserole combines lean protein, whole grains, and vegetables into a simple dish perfect for weekly meal preparation. It bakes until bubbly and golden, offering a satisfying, balanced meal.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Resting Time 10 minutes
Total Time 55 minutes
Servings: 6 servings
Course: Dinner, Lunch
Cuisine: American
Calories: 380
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Casserole Base
  • 2 cups cooked brown rice
  • 2 cups cooked shredded chicken breast
  • 3 cups fresh spinach
  • 1 medium onion, finely chopped
  • 2 garlic cloves, minced
  • 1 tbsp olive oil
  • 1 tsp paprika
  • Salt and pepper To taste
Creamy Binder
  • 1 cup low-fat Greek yogurt
  • 1 cup low-sodium chicken broth
  • ½ cup low-fat shredded mozzarella For mixing and topping
  • ¼ cup parmesan For topping

Equipment

  • Casserole dish
  • Skillet
  • Large bowl

Method
 

  1. Preheat your oven to 375°F and lightly grease a casserole dish.
  2. Warm olive oil in a skillet. Sauté onions until soft and golden. Add garlic and cook briefly to release the aroma.
  3. Stir in spinach and cook until it wilts and absorbs the flavors.
  4. In a large bowl, combine the cooked brown rice, shredded chicken, and the sautéed spinach mix. Season with salt, pepper, and paprika.
  5. Whisk the Greek yogurt, chicken broth, and half of the mozzarella until the mixture is smooth. Pour this binder into the rice and chicken bowl and mix gently to coat everything evenly.
  6. Transfer the entire mixture into the prepared casserole dish. Top with the remaining mozzarella and parmesan cheese.
  7. Bake for 25 to 30 minutes until the casserole is bubbling and the top is slightly golden around the edges.
  8. Allow the dish to rest for 10 minutes before you cut and serve it.

Nutrition

Calories: 380kcalCarbohydrates: 35gProtein: 35gFat: 10gSaturated Fat: 4gCholesterol: 80mgSodium: 350mgPotassium: 450mgFiber: 4gSugar: 5gVitamin A: 1500IUVitamin C: 10mgCalcium: 150mgIron: 2mg

Notes

This casserole reheats well, making it an excellent choice for preparing several portions at once for your weekly schedule. The combination of fiber from the rice and protein from the chicken keeps you feeling full longer.

Tried this recipe?

Let us know how it was!