High-Protein Chicken Broccoli Rice Casserole for Meal Prep (Print Version)
Fuel your week with this high-protein chicken broccoli rice casserole. An easy, satisfying meal prep solution packed with flavor and nutrients.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 55 minutes
Servings: 6 Servings
Difficulty: Intermediate
Cuisine: American
# Ingredients:
→ Savory Chicken Core
01 -
1 1/2 lbs boneless, skinless chicken breasts
02 -
1 tbsp olive oil
03 -
1/2 tsp garlic powder
04 -
1/2 tsp onion powder
05 -
Salt and black pepper to taste
→ Creamy Veg & Grain Foundation
06 -
4 cups cooked brown rice
07 -
4 cups fresh broccoli florets
08 -
1 tbsp unsalted butter
09 -
1/2 cup finely chopped yellow onion
10 -
2 cloves garlic, minced
11 -
1/4 cup all-purpose flour
12 -
2 cups low-sodium chicken broth
13 -
1 cup 2% milk
14 -
4 oz light cream cheese, softened
15 -
1 cup shredded sharp cheddar cheese
16 -
1/2 tsp dried thyme
17 -
1/4 tsp black pepper
→ Golden Crumb Topping
18 -
1/2 cup panko breadcrumbs
19 -
2 tbsp grated Parmesan cheese
# Instructions:
01 -
Preheat oven to 375°F. Season 1 1/2 lbs boneless, skinless chicken breasts with 1/2 tsp garlic powder, 1/2 tsp onion powder, salt, and black pepper. Heat 1 tbsp olive oil in an oven-safe skillet over medium-high heat. Sear chicken 2-3 minutes per side, then transfer skillet to oven and bake for 15-20 minutes, or until cooked through. Dice the chicken for your High-Protein Chicken Broccoli Rice Casserole | Meal Prep.
02 -
In a large pot or Dutch oven, melt 1 tbsp unsalted butter over medium heat. Add 1/2 cup finely chopped yellow onion and cook for 3-4 minutes until softened. Stir in 2 cloves minced garlic and cook for another minute until fragrant.
03 -
Whisk in 1/4 cup all-purpose flour into the onion mixture and cook for 1 minute. Gradually whisk in 2 cups low-sodium chicken broth and 1 cup 2% milk until smooth. Bring to a simmer, then reduce heat. Stir in 4 oz softened light cream cheese, 1 cup shredded sharp cheddar cheese, 1/2 tsp dried thyme, and 1/4 tsp black pepper until melted and smooth. This forms the delicious base for your High-Protein Chicken Broccoli Rice Casserole | Meal Prep.
04 -
Add the diced cooked chicken, 4 cups cooked brown rice, and 4 cups fresh broccoli florets to the creamy cheese sauce. Stir gently until all ingredients are well combined and coated. Ensure the broccoli is evenly distributed throughout the mixture.
05 -
Transfer the chicken and rice mixture into a 9x13 inch baking dish. In a small bowl, combine 1/2 cup panko breadcrumbs and 2 tbsp grated Parmesan cheese. Sprinkle this golden crumb topping evenly over the casserole.
06 -
Bake the High-Protein Chicken Broccoli Rice Casserole | Meal Prep in the preheated 375°F oven for 20-25 minutes, or until the casserole is bubbly around the edges and the topping is golden brown and crispy.
07 -
Remove the casserole from the oven and let it rest for 5-10 minutes before serving. This allows the sauce to set and makes for easier portioning. Enjoy your hearty and healthy meal prep!
# Notes:
01 -
This casserole is excellent for meal prep! Store individual portions in airtight containers in the refrigerator for up to 4 days. Reheat in the microwave or oven until warmed through.
02 -
For a softer texture, you can lightly steam or blanch the broccoli florets for 2-3 minutes before adding them to the casserole mixture. This ensures they are tender after baking.
03 -
Feel free to experiment with other cheeses! Monterey Jack, Colby, or a Mexican blend can also work well, adding a slightly different flavor profile to your casserole.
04 -
Serve this hearty casserole with a simple side salad or a sprinkle of fresh parsley for a complete and balanced meal.
# Tools You'll Need:
01 -
Large skillet
02 -
9x13 inch baking dish
03 -
Large pot
04 -
Cutting board
05 -
Chef's knife
06 -
Measuring cups
07 -
Measuring spoons
08 -
Whisk
# Nutrition Facts (Per Serving):
Calories: 597 kcal
Total Fat: 21 g
Total Carbohydrate: 51 g
Protein: 51 g