Description
A resilient, creamy chicken and broccoli rice casserole designed specifically for meal prep. It reheats perfectly, maintains texture, and offers a comforting, high-protein lunch option that lasts for days.
Ingredients
Scale
- 1.5 lbs boneless, skinless chicken breast
- 1.5 cups long-grain white rice (uncooked)
- 2 cups broccoli florets (fresh or frozen)
- 2 cups low-sodium chicken broth
- 1 can (10.5 oz) cream of mushroom soup
- ½ cup full-fat sour cream
- 1.5 cups shredded cheddar cheese, divided
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tbsp Dijon mustard
- 2 tbsp butter (for topping)
- ½ cup breadcrumbs (panko or regular)
Instructions
- Preheat oven to 350°F (175°C) and grease a 9×13 inch baking dish.
- Rinse rice under cold water until clear. Cook rice according to package directions but reduce water by ¼ cup to keep it slightly undercooked. Drain and set aside.
- Dice chicken into 1-inch cubes and season with salt and pepper. Brown in a skillet with oil over medium-high heat for 5-7 minutes until cooked through. Set aside.
- If using fresh broccoli, cut into florets and blanch in boiling water for 2 minutes, then drain. If using frozen, thaw and squeeze out excess water thoroughly.
- In a large mixing bowl, combine cooked rice, browned chicken, and broccoli.
- Add cream of mushroom soup, sour cream, garlic powder, onion powder, Dijon mustard, and half of the shredded cheese to the bowl. Stir until well combined.
- Transfer mixture to the prepared baking dish and spread evenly, pressing down gently to remove air pockets.
- Sprinkle remaining cheese over the top. Mix melted butter with breadcrumbs and sprinkle evenly over the cheese.
- Cover with foil and bake for 20 minutes. Remove foil and bake for another 10-15 minutes until top is golden brown and edges are bubbling.
- Let rest for 10 minutes before serving or portioning into containers.
Notes
Do not use instant rice as it will turn to paste. Avoid pre-shredded cheese as anti-caking agents can make the sauce grainy; shred a block yourself for better melting. Ensure broccoli is dry to prevent a soupy casserole. Letting the casserole rest after baking helps the sauce thicken for easier portioning.
- Prep Time: 20 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1/6 of the casserole
- Calories: 450
- Sugar: 4
- Sodium: 600
- Fat: 18
- Saturated Fat: 9
- Carbohydrates: 40
- Fiber: 3
- Protein: 25
Keywords: chicken broccoli rice casserole, meal prep lunch, easy dinner, comfort food, batch cooking, high protein lunch