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–+ servings
Healthier chicken and rice casserole in a white baking dish, golden top, steam rising, fresh parsley garnish on a wooden table

Healthier Chicken and Rice Casserole

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Prep Time 20 minutes
Cook Time 50 minutes
Total Time 1 hour 10 minutes
Servings 6 servings
Calories 420 kcal

Equipment

  • 9x13-inch baking dish
  • Large skillet
  • Whisk
  • Aluminum foil
  • Instant-read thermometer

Ingredients
  

Casserole

  • 1.5 lbs boneless skinless chicken breast cut into 1-inch cubes
  • 2.5 cups cooked brown rice from about 1 cup dry; parboiled or quick-cook works best
  • 1 tsp kosher salt plus more to taste
  • 0.5 tsp black pepper freshly ground
  • 1 tsp garlic powder
  • 1 tsp dried thyme
  • 2 tbsp fresh parsley chopped, for garnish

Greek Yogurt Mushroom Sauce

  • 1 tbsp olive oil
  • 1 tbsp unsalted butter
  • 3 cloves garlic minced
  • 1 medium yellow onion finely diced
  • 10 oz cremini mushrooms sliced
  • 2 tbsp all-purpose flour or gluten-free 1:1 flour
  • 1.5 cups low-sodium chicken broth
  • 1 cup plain Greek yogurt full-fat or 2%, at room temperature
  • 1 tsp Dijon mustard
  • 0.5 tsp kosher salt
  • 0.25 tsp black pepper

Instructions
 

Prep

  • Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish with olive oil or cooking spray and set aside.
  • Season the cubed chicken breast with 1 tsp kosher salt, ½ tsp black pepper, 1 tsp garlic powder, and 1 tsp dried thyme. Toss well and set aside.

Make the Greek Yogurt Mushroom Sauce

  • Heat olive oil and butter in a large skillet over medium heat. Add the diced onion and sauté for 3-4 minutes until softened and translucent.
  • Add the minced garlic and sliced cremini mushrooms. Cook, stirring occasionally, for 6-8 minutes until the mushrooms have released their liquid and are golden and tender.
  • Sprinkle the flour over the mushroom mixture and stir constantly for 1 minute to cook out the raw flour taste.
  • Gradually pour in the chicken broth while stirring continuously to avoid lumps. Bring to a gentle simmer and cook for 2-3 minutes until the sauce thickens slightly.
  • Remove the skillet from heat. In a small bowl, whisk together the Greek yogurt and Dijon mustard. Add 2-3 tablespoons of the hot mushroom sauce to the yogurt and whisk to temper it, then stir the tempered yogurt mixture back into the skillet. Season with ½ tsp salt and ¼ tsp pepper. Do not return to heat.

Assemble and Bake

  • Spread the cooked brown rice in an even layer in the prepared baking dish.
  • Scatter the seasoned chicken breast cubes evenly over the rice.
  • Pour the Greek yogurt mushroom sauce over the top, spreading it evenly to cover the chicken and rice completely.
  • Cover the baking dish tightly with aluminum foil and bake for 35 minutes.
  • Remove the foil and bake for an additional 10-15 minutes, until the top is lightly golden and the chicken is cooked through (internal temperature of 165°F).
  • Let the casserole rest for 5 minutes before serving. Garnish generously with fresh chopped parsley and serve hot.

Notes

Storage: Refrigerate in an airtight container for up to 4 days. Add a splash of chicken broth when reheating to restore creaminess. Freeze individual portions for up to 2 months. Tip: Do not skip tempering the Greek yogurt — it prevents the sauce from curdling. Use room-temperature yogurt for the smoothest results.

Nutrition

Calories: 420kcalCarbohydrates: 32gProtein: 38gFat: 14gSodium: 520mgFiber: 3gSugar: 5g
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