Low-Fat Chicken Rice Casserole Recipe

This Low Fat Chicken Rice Casserole is everything you want in a weeknight dinner: cozy, satisfying, and nourishing—with only 4 grams of fat per serving. It’s a one-dish wonder made with lean chicken breast, hearty brown rice, and a creamy, herb-seasoned sauce that comes together with just a few wholesome ingredients. This healthy casserole is low-fat, high-protein, and budget-friendly, making it a smart pick for clean eating and meal prep.

About This Recipe

Warm, creamy, and just the right amount of savory, this casserole delivers classic comfort without any of the heaviness. The brown rice soaks up all the flavor from the sauce, while the chicken stays tender and juicy. A sprinkle of herbs and a light touch of cheese on top gives it a homey, baked finish.

It’s simple to assemble, uses everyday pantry staples, and bakes up beautifully in under an hour. Whether you’re cooking for the family or prepping meals for the week, this dish checks all the boxes.

Why This Recipe Belongs in Your Diet

Brown rice adds fiber and sustained energy, while plain nonfat Greek yogurt keeps the dish creamy without relying on butter or cream. Together with lean chicken breast, this combo creates a filling, balanced meal that supports weight loss and heart health.

What You’ll Need (Ingredients)

We’re using lean protein, whole grains, and a creamy yogurt-based sauce to make this low-fat dish both comforting and clean.

• Cooked Brown Rice (2 cups): Provides fiber and a nutty, hearty base.
• Cooked Chicken Breast (2 cups, chopped): Stick with skinless chicken breast for lean protein.
• Reduced-Fat Cream of Chicken Soup (1 can, 10.5 oz): Adds savory depth and creaminess with less fat.
• Plain Nonfat Greek Yogurt (¾ cup): Lightens up the sauce while adding protein and a tangy note.
• Frozen Peas (1 cup): Adds natural sweetness and color, plus fiber.
• Garlic Powder (1 teaspoon): Enhances the flavor of the sauce.
• Dried Parsley (1 teaspoon): Adds a pop of color and mild herbal flavor.
• Salt (½ teaspoon): Brings everything together.
• Black Pepper (¼ teaspoon): Adds a gentle bite.
• Reduced-Fat Shredded Cheddar Cheese (½ cup): A small amount for a melted topping with fewer calories.
• Olive Oil Spray (a light mist): Helps the top brown without adding extra fat.

How to Make Low Fat Chicken Rice Casserole

1. Preheat the oven to 375°F and lightly spray a 9×13-inch baking dish with olive oil spray.
2. In a large bowl, mix the cream of chicken soup, Greek yogurt, garlic powder, parsley, salt, and pepper.
3. Stir in the rice, chicken, and peas until well combined.
4. Spread the mixture evenly into your prepared baking dish.
5. Sprinkle the cheese over the top.
6. Lightly mist with olive oil spray to help the cheese melt and brown.
7. Bake for 25–30 minutes, until the casserole is bubbly and the top is golden.
8. Let it sit for 5 minutes before serving.

Recipe Tips and Variations

• Add a splash of lemon juice or Dijon mustard to brighten the flavor.
• Mix in chopped spinach or sautéed mushrooms for extra veggies.
• Want it spicy? Add crushed red pepper flakes or a dash of hot sauce to the sauce.
• Use rotisserie chicken breast for a quick shortcut.

How to Store Leftovers

Store in an airtight container in the refrigerator for up to 4 days. You can also freeze individual portions for up to 2 months. Reheat in the microwave or oven until warmed through.

Nutrition Facts

• Serving Size: 1 cup
• Calories: 260 kcal
• Fat: 4 g
• Carbohydrates: 22 g
• Protein: 26 g
• Sodium: 470 mg