skinny chicken and broccoli casserole

Why Chicken and Broccoli Are Good for You

Eating chicken and broccoli can be beneficial for your health.

Chicken: A Great Source of Lean Protein

Chicken breast is packed with protein but low in fat. It helps build and repair muscles, and can make you feel full, which is good if you’re watching your weight.

Broccoli: Packed with Nutrients

Broccoli is full of important vitamins and other good stuff. It’s great for your immune system and digestion. Eating broccoli regularly might also help reduce inflammation and keep your heart healthy.

The Power of Putting Them Together

Eating chicken and broccoli together gives you a well-rounded meal with protein, fiber, vitamins, and minerals. This combo is great for your overall health.

Chicken broccoli casserole is a nutritious and satisfying meal packed with protein, fiber, and essential vitamins. Curious about its detailed nutritional breakdown? Check out this in-depth analysis: Chicken Broccoli Casserole Nutrition Facts.

What You’ll Need

Here’s what you need to make this  skinny chicken and broccoli casserole:

• 6 cups broccoli florets
• 2 tablespoons olive oil
• 1.5 pounds boneless, skinless chicken breasts, cut into 1-inch pieces
• 3/4 teaspoon sea salt
• 1/2 teaspoon black pepper
• 3/4 cup shredded cheddar cheese

For the sauce:

• 1 cup low-sodium chicken broth
• 1 cup heavy cream
• 1 teaspoon poultry seasoning (without salt)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder (if you like)
• 6 ounces cream cheese, softened and cut small
• 1 teaspoon Dijon mustard
• 1/2 teaspoon sea salt (adjust to taste)

How to Make A skinny Chicken and broccoli casserole

1. Heat your oven to 400°F (204°C).
2. Cook the broccoli:
   • Boil it for 3-4 minutes until it’s a bit crisp.
   • Cool it quickly in cold water.
   • Dry it and put it in a big baking dish.
3. Cook the chicken:
   • Mix the chicken with salt and pepper.
   • Cook it in olive oil until it’s brown and done.
   • Add it to the broccoli in the dish.
4. Make the sauce:
   • Mix broth, cream, and seasonings in the same pan.
   • Boil gently and stir for about 10 minutes until it reduces.
   • Add cream cheese and mustard, stirring until smooth.
   • Add more salt if needed.
5. Put it all together:
   • Pour the sauce over the chicken and broccoli.
   • Sprinkle cheese on top.
6. Bake for 10-15 minutes until it’s hot and the cheese melts.

skinny chicken broccoli casserole

This Skinny Chicken and Broccoli Casserole combines tender chicken pieces, fresh broccoli, and a light, creamy sauce, topped with melted cheddar cheese. It's a healthy and delicious option for family dinners.

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Course Main Course

Cuisine American

Servings 6

Calories 277 kcal

Ingredients

  

• 6 cups broccoli florets
• 2 tablespoons olive oil
• 1.5 pounds boneless skinless chicken breasts, cut into 1-inch pieces
• 3/4 teaspoon sea salt
• 1/2 teaspoon black pepper
• 3/4 cup shredded cheddar cheese

For the sauce:

1 cup low-sodium chicken broth

1 cup heavy cream

1 teaspoon poultry seasoning (without salt)

1 teaspoon garlic powder

1 teaspoon onion powder (if you like)

6 ounces cream cheese, softened and cut small

1 teaspoon Dijon mustard

1/2 teaspoon sea salt (adjust to taste)

Instructions

 

Heat your oven to 400°F (204°C).

Cook the broccoli:

• Boil it for 3-4 minutes until it’s a bit crisp.
• Cool it quickly in cold water.
• Dry it and put it in a big baking dish.

Cook the chicken:

• Mix the chicken with salt and pepper.
• Cook it in olive oil until it’s brown and done.
• Add it to the broccoli in the dish.

Make the sauce:

• Mix broth, cream, and seasonings in the same pan.
• Boil gently and stir for about 10 minutes until it reduces.
• Add cream cheese and mustard, stirring until smooth.
• Add more salt if needed.

Put it all together:

• Pour the sauce over the chicken and broccoli.
• Sprinkle cheese on top.

Video

Notes

 

• Ingredient Variations: Feel free to substitute the chicken with turkey for a leaner option. You can also add other vegetables like bell peppers or carrots to enhance the flavor and nutritional profile.
• Make-Ahead Instructions: This casserole can be prepared in advance. Assemble the casserole, cover, and refrigerate for up to 24 hours before baking.
• Freezing Tips: To freeze, assemble the casserole without baking, cover tightly, and store in the freezer for up to 2 months.  Once thawed, bake according to the original recipe instructions.
• Cheese Options: While the recipe calls for a Mexican cheese blend, you can use other cheeses like mozzarella or Monterey Jack for a different flavor.
• Serving Suggestions: Pair this casserole with a simple side salad or whole-grain bread for a complete meal.
• Store any leftover casserole in an airtight container in the refrigerator, where it will remain safe to consume for up to 3-4 days. Reheat thoroughly before serving.

 

Nutrition Information (per serving):

• Calories: 277 kcal
• Protein: 29.1 g
• Carbohydrates: 15.2 g
• Fat: 11.9 g
• Sodium: 547 mg
• Fiber: 3.1 g

Keyword Skinny Chicken Broccoli Cqsserole

Making It Fit Your Diet

You can change this recipe to fit different diets:

• For gluten-free: Use gluten-free soup and breadcrumbs.
• For low-carb: Skip the breadcrumbs and use low-carb ingredients.
• For vegetarians: Use tofu or chickpeas instead of chicken, and mushroom soup instead of chicken soup.

Tips for More Flavor Without Extra Calories

• Add fresh herbs like parsley or basil.
• Use spices like paprika or cumin.
• Choose low-fat dairy products.

What to Serve With a skinny chicken and broccoli casserole

• Try brown rice or quinoa for more fiber.
• A fresh green salad goes well with it.

try to serving this dish with some homemade fermented veggies–they add a delicious tang and a boost of gut-friendly goodness!:

• Asian Pickled Cucumbers
• Kimchi Cucumber Recipe
• Pickled Cauliflower
• Fermenting Peppers

Storing and Reheating

• Keep leftovers in the fridge for up to 3 days.
• You can freeze it for up to 2 months.
• Thaw in the fridge and reheat in the oven at 350°F (175°C).

Nutrition Facts (Approximate per Serving)

• Calories: 300
• Protein: 25g
• Carbs: 20g
• Fat: 12g
• Fiber: 3g

Avoid These Mistakes

• Always brown the chicken first for better flavor.
• Cut everything into similar sizes for even cooking.
• If using pasta or rice, cook it a bit first.
• Thaw frozen veggies before using them.
• Use the right size baking dish.