Healthy Recipe Makeovers
Lighter Chicken and Rice Casserole
Discover the perfect weeknight dinner with our Lighter Chicken and Rice Casserole, a family favorite made healthier.
This cozy casserole combines brown rice with tender chicken and vegetables in a creamy sauce that’s lighter but just as satisfying as the original.
Using pantry staples like cream of chicken soup and everyday vegetables, this casserole comes together quickly while sneaking in extra nutrition.
Perfect for busy families, this meal proves that classic casseroles can be both convenient and healthy.

Lighter Chicken and Rice Casserole
Ingredients
For the Casserole:
- 2 cups cooked brown rice
- 2 pounds chicken breast diced
- 1 can reduced-fat cream of chicken soup
- 1 cup low-fat milk
- 2 cups frozen mixed vegetables carrots, peas, green beans
- 1 onion diced
- 2 celery stalks diced
- 2 cloves garlic minced
- 2 tablespoons olive oil
- 1 teaspoon dried thyme
- 1 teaspoon dried parsley
- 1/2 teaspoon black pepper
- Salt to taste
For the Topping:
- 1 cup whole wheat breadcrumbs
- 2 tablespoons butter melted
- 1/4 cup grated parmesan cheese
Instructions
- Preheat oven to 375°F. Grease 9×13 baking dish.
- Heat olive oil in large skillet. Add chicken, cook until no longer pink.
- Add onion, celery, and garlic. Cook 3-4 minutes.
- Stir in frozen vegetables, soup, milk, and seasonings.
- Fold in cooked rice.
- Transfer to baking dish.
- Mix breadcrumb topping, sprinkle over casserole.
- Bake 15-20 minutes until bubbly and golden.
Notes
Nutritional Information (per serving)
- Protein: 24g
- Carbohydrates: 38g
- Fiber: 4g
- Fat: 9g
- Sodium: 460mg
- Sugar: 3g

Equipment Needed
- 9×13 baking dish
- Large skillet
- Measuring cups and spoons
- Sharp knife
- Cutting board
- Wooden spoon
- Can opener
Cooking Tips
- Cook rice ahead of time
- Use rotisserie chicken to save time
- Don’t thaw frozen vegetables
- Season well – rice needs extra flavor
- Let rest 5 minutes before serving
Possible Substitutions
- Brown Rice: White rice or quinoa
- Chicken Breast: Rotisserie chicken or turkey
- Cream of Chicken Soup: Any cream soup
- Mixed Vegetables: Any frozen vegetables
- Breadcrumbs: Crushed crackers or chips
Storage
Store in airtight container in refrigerator for up to 4 days. Freezes well for up to 3 months. Reheat in microwave or oven until hot.
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