Low-Fat Chicken Broccoli Casserole Recipe

This creamy, comforting chicken broccoli casserole is a low-fat twist on a classic favorite without losing any of the cozy, satisfying flavor. With under 6 grams of fat per serving, it delivers lean protein, tender-crisp vegetables, and a velvety sauce made without heavy cream or cheese overload. It’s perfect for anyone looking for a wholesome, heart-healthy, and low-calorie dinner that still feels like comfort food.

About This Recipe

Each forkful gives you tender chicken, perfectly cooked broccoli, and just the right amount of creamy, savory sauce—all baked under a light sprinkle of breadcrumbs for a little crunch. It’s rich in flavor but won’t weigh you down, thanks to smart low-fat swaps like Greek yogurt and low-sodium broth.

This one-dish wonder is great for meal prepping or feeding a hungry family on a weeknight. It’s simple to assemble, reheats well, and is a complete meal with protein, veggies, and a bit of whole grain from the topping.

Why This Recipe Belongs in Your Diet

Using skinless chicken breast and nonfat Greek yogurt cuts the fat significantly while still providing over 25 grams of lean protein per serving. The broccoli adds fiber and antioxidants, and baking instead of frying keeps it healthy and satisfying.

What You’ll Need (Ingredients)

We’re keeping it simple with lean chicken, fresh broccoli, and a lightened-up sauce you can feel good about.

• 2 cups cooked, shredded chicken breast: Choose skinless chicken breast for the leanest option—leftovers or rotisserie (skin removed) work great.
• 3 cups broccoli florets: Fresh or frozen, just be sure to steam lightly before mixing.
• 1 cup cooked brown rice or quinoa: Adds heartiness and fiber to make this a full meal.
• 1/2 cup nonfat plain Greek yogurt: Replaces heavy cream to create a creamy texture without the fat.
• 1/2 cup low-sodium chicken broth: Adds moisture and flavor to the sauce.
• 1/4 cup grated Parmesan cheese: A little goes a long way to add savory depth.
• 1 teaspoon garlic powder: Adds flavor without needing fat.
• 1/2 teaspoon onion powder: Boosts the savory taste.
• Salt and pepper to taste: Adjust as needed to bring out the flavors.
• 1/4 cup whole wheat breadcrumbs (optional topping): Gives a golden, crispy finish without needing butter.

How to Make Low Fat Chicken Broccoli Casserole

1. Preheat oven to 375°F (190°C) and lightly coat a baking dish with nonstick spray.
2. Lightly steam broccoli until bright green and just tender, about 3–4 minutes.
3. In a large bowl, mix chicken, broccoli, and cooked rice or quinoa.
4. In a separate bowl, whisk together Greek yogurt, chicken broth, Parmesan, garlic powder, onion powder, salt, and pepper.
5. Pour sauce over the chicken mixture and stir to combine evenly.
6. Transfer to the baking dish and smooth out the top.
7. Sprinkle with breadcrumbs if using.
8. Bake for 25–30 minutes until hot and bubbly. Broil the last 2 minutes for a golden top if desired.
9. Let cool slightly before serving.

Recipe Tips and Variations

• Add chopped mushrooms or sautéed onions for extra veggies.
• Swap in cauliflower rice to make it even lower in carbs.
• Use low-fat mozzarella for a cheesier version.
• Make it spicy with a dash of crushed red pepper flakes.

How to Store Leftovers

Store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or oven. To freeze, portion into individual containers and freeze for up to 2 months. Thaw in the fridge overnight before reheating.

Nutrition Facts

• Serving Size: 1 cup
• Calories: 285 kcal
• Fat: 5.6 g
• Carbohydrates: 19 g
• Protein: 27 g
• Sodium: 310 mg

Try More Recipes:

• Low Fat Chicken Broth Recipe
• Low-Fat Cornbread Dressing (Stuffing) Recipe
• Low-Fat Salmon and Broccoli Quiche Recipe