Low Fat Chicken and Broccoli Casserole Recipe

This low fat chicken and broccoli casserole is a weeknight hero: warm, creamy, and deeply satisfying, yet surprisingly light. With just 5 grams of fat per serving, it delivers everything you want from comfort food without the extra calories or heaviness. Lean chicken breast, vibrant broccoli, and a velvety, cheese-kissed sauce come together in a dish that’s perfect for a low-fat, high-protein, and family-friendly dinner.

About This Recipe

Each bite offers juicy chunks of chicken, perfectly cooked broccoli, and just the right amount of savory creaminess to tie it all together. The texture is soft and comforting with a slight crunch from a golden breadcrumb topping, and the mild flavor makes it a hit with both kids and adults.

It’s quick to prepare, budget-friendly, and ideal for batch cooking. Whether you’re planning meals for the week or need a crowd-pleaser for the table, this casserole delivers with minimal effort and maximum comfort.

Why This Recipe Belongs in Your Diet

This recipe leans on nonfat Greek yogurt and broth instead of butter or cream for a rich texture with a fraction of the fat. You get high-quality protein from the chicken, fiber from the broccoli, and sustained energy from the optional brown rice base—all in one balanced, low-fat meal.

What You’ll Need (Ingredients)

This cozy casserole uses fresh staples and a few smart swaps to keep the flavor high and the fat low.

• 2 cups cooked, cubed chicken breast: Choose skinless chicken breast for the leanest, protein-packed base.
• 3 cups steamed broccoli florets: Fresh or frozen, lightly cooked until just tender.
• 1 cup cooked brown rice or quinoa (optional): Adds bulk and fiber—skip for a lower-carb version.
• 1/2 cup nonfat plain Greek yogurt: Creates a creamy texture without heavy cream.
• 1/2 cup low-sodium chicken broth: Loosens the sauce and adds depth of flavor.
• 1/4 cup grated Parmesan cheese: Just enough to make it taste indulgent without much fat.
• 1 teaspoon garlic powder: Enhances the savory base.
• 1/2 teaspoon onion powder: Adds a gentle layer of flavor.
• Salt and black pepper to taste: Season to your preference.
• 1/4 cup whole wheat breadcrumbs (optional topping): Adds a crunchy finish.

How to Make Low Fat Chicken and Broccoli Casserole

1. Preheat oven to 375°F (190°C) and spray a baking dish with nonstick cooking spray.
2. Steam broccoli until just tender, about 4 minutes. Drain and set aside.
3. In a large bowl, combine chicken, broccoli, and brown rice if using.
4. In a separate bowl, whisk together Greek yogurt, chicken broth, Parmesan, garlic powder, onion powder, salt, and pepper.
5. Pour the sauce over the chicken and broccoli mixture and stir until well combined.
6. Transfer to the baking dish and spread evenly.
7. Top with breadcrumbs if using, and lightly mist with cooking spray.
8. Bake for 25–30 minutes, until bubbly and golden on top.
9. Let cool slightly before serving.

Recipe Tips and Variations

• Add chopped carrots or mushrooms for extra veggies.
• Spice it up with a pinch of red pepper flakes or a dash of Dijon mustard.
• Use low-fat shredded mozzarella instead of Parmesan for a stretchier texture.
• Skip the breadcrumbs for an ultra low-carb version.

How to Store Leftovers

Store leftovers in an airtight container in the fridge for up to 4 days. To freeze, cool completely and portion into freezer-safe containers. Reheat in the oven or microwave until warmed through.

Nutrition Facts

• Serving Size: 1 cup
• Calories: 275 kcal
• Fat: 5 g
• Carbohydrates: 15 g
• Protein: 28 g
• Sodium: 300 mg

Try More Recipes:

• Low-Fat Breakfast Casserole Recipe
• Low-Fat Tuna Noodle Casserole Recipe
• Low-Fat Chicken Broccoli Casserole Recipe