When You Need Comfort and Fuel: High Protein Chicken and Rice Casserole

Some dinners just hit differently—especially after a long day when you want something that feels like a hug but also helps you power through the evening. This high protein chicken and rice casserole is all about balancing comfort and nourishment in one dish.

I remember the first time I made it; I was distracted by a call halfway through prepping, so the chicken browned a tad more than planned. Still, that slightly crisp edge added a surprising depth to the flavor. The smell of garlic and thyme mingling with melting cheese filled the kitchen, making it almost impossible to resist sneaking a taste before it even came out of the oven. Somewhere between the creamy bite of cottage cheese and the tender chicken, this casserole found its way to becoming a go-to for nights when I needed something both satisfying and wholesome.

Why You’ll Love It:

• It blends protein and whole grains without feeling heavy, so you get a filling meal that doesn’t leave you sluggish.
• The creamy texture from Greek yogurt and cottage cheese keeps it moist and comforting—without the guilt.
• It’s simple—and that’s kind of the point. No fancy ingredients or complicated steps, just honest, real food.
• Vegetables sneak in naturally, making it a friendly option for picky eaters or busy families.

If you’re worried about it being too rich or cheesy, the balance here is pretty good—though I usually don’t go overboard with extra toppings just to keep it light.

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 satisfying and healthy meal.

• Prep Time: 15 minutes
• Cook Time: 45 minutes
• Total Time: 60 minutes
• Yield: 6

Ingredients

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

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Instructions

Preheat the oven to 375°F (190°C).
Heat olive oil in a large skillet over medium heat. Add chopped onion and minced garlic and sauté for 3-4 minutes until softened.
Add the chicken pieces to the skillet and cook for 5-7 minutes until lightly browned and no longer pink inside.
In a large mixing bowl, combine cooked brown rice, sautéed chicken with onions and garlic, frozen peas, chopped carrots, low-fat cottage cheese, Greek yogurt, chicken broth, dried thyme, dried oregano, salt, and black pepper. Mix well until all ingredients are evenly incorporated.
Transfer the mixture to a greased 9×13 inch casserole dish and spread evenly.
Sprinkle shredded reduced-fat cheddar cheese evenly over the top of the casserole.
Cover the casserole dish with aluminum foil and bake for 30 minutes.
Remove the foil and bake uncovered for an additional 10-15 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 anything fancy to make this come together—a skillet and a casserole dish will do. It’s one of those recipes where the oven does most of the work, so you can step away without worrying. I’ve served it with a simple green salad or steamed broccoli, but it’s also great straight from the dish on its own. Sometimes, I swap in frozen mixed veggies depending on what’s on hand—never tested with fresh peas, but I imagine they’d work fine if you adjust the timing slightly. Also, I’ve tried it with shredded mozzarella instead of cheddar, which is a nice change if you want a milder cheese flavor.

FAQ:

Can I make this ahead of time? Absolutely. It stores well in the fridge for a few days and reheats evenly, though the cheese topping might lose a bit of its melty charm.

Is brown rice necessary? You can use white rice if that’s what you have, but brown rice adds nuttiness and extra fiber that complements the chicken nicely.

Can I freeze leftovers? Yes, this casserole freezes well. Just thaw overnight before reheating to keep the texture inviting.

Ready to try a dish that’s both hearty and wholesome? Give this casserole a go and save it for those evenings when you want something reliable and satisfying on the table.