When You Need a Cozy High Protein Chicken and Rice Casserole

Some days, I just crave a meal that feels like a hug from the inside out. This high protein chicken and rice casserole is exactly that kind of dish. It’s filling without being heavy, with tender chicken nestled alongside wholesome brown rice and veggies, all baked into a creamy, cheesy blend that’s just right when the evening feels long and you want something simple yet satisfying.

I remember the first time I made this casserole. I was juggling a million things—kids asking questions, a phone buzzing somewhere, and me trying to keep the skillet from sticking. The aroma of sautéed onions and garlic filled the kitchen, mingling with the subtle scents of thyme and oregano. Somewhere between stirring the mixture and spreading it in the dish, I caught myself daydreaming about that first bite. When it finally came out of the oven, bubbling and golden on top, it felt like a small victory in an otherwise busy day.

Why you’ll love it:

• It’s a wholesome, balanced meal that doesn’t sacrifice flavor or comfort.
• Loaded with protein and fiber, it’s perfect for refueling after a long day.
• The creamy texture comes from Greek yogurt and cottage cheese, so it’s lighter than it tastes — though it’s definitely not low-key in satisfaction.
• It’s simple — and that’s kind of the point. No complicated steps, just good ingredients coming together.
• While it’s hearty, it might not be your go-to if you’re in a rush since it bakes for about 45 minutes.

If you’re worried about leftovers, this casserole keeps well in the fridge for several days, and it reheats nicely in the microwave. It’s one of those dishes you can rely on when life gets too hectic to cook from scratch every night.

High Protein Chicken and Rice Casserole

Print Recipe

A hearty and nutritious high protein chicken and rice casserole packed with tender chicken breast, brown rice, and vegetables, perfect for a wholesome family meal.

• Prep Time: 15 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour
• Yield: 6

Ingredients

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2 cups cooked brown rice
1.5 pounds boneless skinless chicken breast, cut into bite-sized pieces
1 cup low-fat cottage cheese
1 cup plain Greek yogurt
1 cup shredded reduced-fat cheddar cheese
1 medium onion, finely chopped
2 cloves garlic, minced
1 cup chopped broccoli florets
1 cup chopped carrots
1 cup low-sodium chicken broth
1 teaspoon dried thyme
1 teaspoon dried oregano
1/2 teaspoon black pepper
1/2 teaspoon salt
2 tablespoons olive oil

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Instructions

Preheat the oven to 375°F (190°C).
Heat olive oil in a large skillet over medium heat. Add the chopped onion and minced garlic and sauté for 3-4 minutes until softened.
Add the bite-sized chicken breast pieces to the skillet and cook for 5-6 minutes until lightly browned but not fully cooked through.
In a large mixing bowl, combine cooked brown rice, sautéed chicken with onion and garlic, chopped broccoli, chopped carrots, low-fat cottage cheese, plain Greek yogurt, dried thyme, dried oregano, black pepper, and salt. Mix well.
Pour the chicken broth into the mixture and stir until fully incorporated.
Transfer the mixture into a greased 9×13 inch casserole dish and spread evenly.
Sprinkle the shredded reduced-fat cheddar cheese evenly over the top of the casserole.
Cover the casserole dish with aluminum foil and bake in the preheated oven for 30 minutes.
Remove the foil and bake uncovered for an additional 15 minutes until the cheese is melted and bubbly.
Remove from the oven and let the casserole rest for 5 minutes before serving.

Kitchen Notes: You don’t need fancy tools for this one—just a skillet and a baking dish. The balance of veggies means you can swap in whatever you have on hand; I sometimes add mushrooms or bell peppers if I’m feeling adventurous. For a little extra crunch, sprinkling some toasted breadcrumbs on top before baking can be nice, though I haven’t tested how that holds up long-term. This casserole pairs well with a simple side salad or steamed greens if you want to brighten up the plate.

FAQ:

Can I use white rice instead of brown? You can, but brown rice adds more fiber and a nuttier flavor that complements the dish well.

What if I don’t have cottage cheese? Greek yogurt helps keep it creamy, but the cottage cheese adds texture. You could try ricotta or even a bit of cream cheese if you’re out.

Is this freezer-friendly? Yes, you can freeze portions for up to three months. Just thaw overnight before reheating.

Give this high protein chicken and rice casserole a try next time you want something cozy yet nourishing. It’s a reliable favorite that might just become a weekday staple.