This is the kind of dinner that makes a long day feel easier. Everything cooks in one pan, the kitchen stays calm, and you end up with a warm, comforting meal that still feels light. The chicken is juicy, the rice is tender, and the veggies bring color and freshness.

It’s the sort of recipe you can make on autopilot, yet it still tastes like you planned ahead. Keep it simple for weeknights or dress it up for guests—either way, it delivers.

Why This Recipe Works

One pan, minimal cleanup: The chicken, rice, and vegetables all cook together, so you get layers of flavor without juggling multiple pots.
Balanced and filling: You get lean protein, whole-grain carbs, and fiber-rich veggies in every bite.
Hands-off cooking: Once it’s in the oven, the casserole takes care of itself. You can tidy up, set the table, or just take a breather.
Customizable: Swap vegetables, change the seasoning, or use different broth.
It’s easy to adapt to your taste and what’s in your fridge.
Comfort without heaviness: It’s cozy like a classic casserole, but lighter and more nutritious.

Cooking process of healthy chicken and rice casserole

Shopping List

Chicken: 1.5 pounds boneless, skinless chicken breasts or thighs (thighs stay juicier)
Rice: 1 cup uncooked brown rice (long-grain) or 1 cup basmati/jasmine if you prefer white rice
Vegetables: 1 medium onion, 2 carrots, 2 celery stalks, 1 cup broccoli florets, 1 cup peas (frozen is fine)
Aromatics: 3 garlic cloves, 1 teaspoon dried thyme, 1 teaspoon dried oregano
Broth: 2.5 to 3 cups low-sodium chicken broth (amount varies by rice type)
Healthy fats: 1 to 2 tablespoons olive oil
Seasoning: Salt, black pepper, 1 teaspoon paprika (optional), pinch of red pepper flakes (optional)
Fresh finish (optional): 1 lemon, fresh parsley
Optional add-ins: 1/2 cup shredded Parmesan or a sprinkle of feta for serving

How To Make This Healthy Chicken And Rice Casserole

Preheat and prep: Heat the oven to 375°F (190°C). Dice the onion, carrots, and celery. Mince the garlic.
Cut broccoli into small florets.
Season the chicken: Pat the chicken dry. Season both sides with 1 teaspoon salt, 1/2 teaspoon pepper, and paprika if using. Set aside.
Sauté the base: In a large oven-safe skillet or Dutch oven, warm olive oil over medium heat.
Add onion, carrots, and celery. Cook 5–6 minutes until softened. Stir in garlic, thyme, and oregano for 30 seconds.
Toast the rice: Stir in the rice and cook 1–2 minutes to lightly toast.
This helps keep the grains separate and adds flavor.
Add broth: Pour in the chicken broth. Scrape up any browned bits. Bring to a gentle simmer.
Taste and adjust salt if needed.
Nestle the chicken: Place the chicken on top of the rice mixture. Cover tightly with a lid or foil.
Oven time: Bake for 30 minutes if using white rice, 45–50 minutes for brown rice. Keep it covered so the rice steams and cooks evenly.
Add green veggies: Remove the pan.
Scatter broccoli and peas over the top. Cover again and bake 5–10 minutes, until broccoli is bright and tender and the rice is cooked through. Internal chicken temp should reach 165°F (74°C).
Rest and finish: Let it rest 5 minutes.
Squeeze fresh lemon over the top and sprinkle with parsley. Add a light dusting of Parmesan if you like.
Serve: Spoon into bowls, making sure each serving gets chicken, rice, and veggies. Add more pepper or a pinch of red pepper flakes for heat.

Close-up detail of healthy chicken and rice casserole

Keeping It Fresh

Storage: Cool completely, then refrigerate in airtight containers up to 4 days.
Reheating: Add a splash of broth or water to keep it moist.
Warm on the stovetop over low heat or microwave in 60-second bursts, stirring as needed.
Freezing: Freeze in portions for up to 2 months. Thaw overnight in the fridge, then reheat gently with extra liquid to revive the rice.
Meal prep tip: Portion into single-serve containers with lemon wedges. It reheats well for lunches.

Why This is Good for You

Lean protein: Chicken provides high-quality protein to support muscle, energy, and satiety.
Whole grains: Brown rice adds fiber, B vitamins, and sustained energy.
Even with white rice, the dish stays balanced.
Veggie variety: Onions, carrots, celery, broccoli, and peas bring antioxidants, fiber, and color.
Smart fats: Olive oil offers heart-healthy monounsaturated fats.
Low-sodium control: Using low-sodium broth and seasoning to taste helps keep the salt in check.

Common Mistakes to Avoid

Uncovered baking: If you skip the cover, the rice can dry out. Keep it covered until the last minutes.
Wrong rice-to-liquid ratio: Brown rice needs more time and liquid. If the rice isn’t tender, add 1/4 cup hot broth and continue baking covered.
Oversized broccoli: Large florets take longer to cook.
Cut them small so they steam quickly at the end.
Skipping the rest: Those 5 minutes after baking help the rice settle and the flavors meld.
Under-seasoning: Taste the broth before baking. It should be well seasoned so the rice absorbs good flavor.

Final dish, tasty healthy chicken and rice casserole

Recipe Variations

Mediterranean: Add sliced olives, cherry tomatoes, and a sprinkle of feta and fresh dill before serving. Use oregano and lemon zest.
Southwest: Stir in 1 teaspoon chili powder and 1/2 teaspoon cumin with the aromatics.
Add corn and black beans with the peas. Finish with cilantro and lime.
Mushroom and Herb: Sauté 8 ounces sliced mushrooms with the onions. Use extra thyme and a splash of dry white wine in place of some broth.
Creamy (lighter): Stir in 1/4 cup plain Greek yogurt after baking for a creamy finish without heavy cream.
Add gradually and gently.
Veg-forward: Double the broccoli and peas and add chopped spinach at the end. Let it wilt under the lid for 2 minutes.
Spicy: Add red pepper flakes with the garlic and finish with hot sauce.

FAQ’s For Healthy Chicken And Rice Casserole

Can I use chicken thighs instead of breasts?

Yes. Thighs are great here because they stay tender and juicy. Use boneless, skinless thighs and keep the cooking time the same.

Do I have to rinse the rice?

Rinsing helps remove surface starch, which keeps the rice from getting gummy. It’s optional, but if you rinse, drain well so you don’t throw off the liquid ratio.

What if my rice isn’t done when the chicken is?

Remove the chicken to a plate and tent it with foil. Add 1/4 cup hot broth to the pan, cover, and bake 5–10 more minutes until the rice is tender. Return the chicken to the pan before serving.

Can I make this on the stovetop?

You can. After adding the broth and chicken, cover and simmer on low until the rice is tender. Keep the heat gentle and resist lifting the lid too often, which releases steam.

How can I make it dairy-free or gluten-free?

It’s naturally gluten-free if you use a gluten-free broth. Skip the cheese or use a dairy-free alternative to keep it dairy-free.

Can I add more vegetables?

Absolutely. Zucchini, bell peppers, or spinach work well. Add tender veggies near the end so they don’t overcook.

What’s the best pan to use?

A 12-inch oven-safe skillet or a medium Dutch oven works best. You want enough surface area so the rice cooks evenly and the chicken has room.

Can I use pre-cooked rice?

It changes the method. If using cooked rice, reduce the broth drastically and bake uncovered just long enough to heat through, or warm it on the stovetop to prevent mushiness.

Is there a way to boost protein further?

Stir in a can of drained chickpeas with the peas, or add extra chicken. You can also serve with a side of Greek yogurt mixed with lemon and herbs.

How do I know it’s done?

The chicken should reach 165°F (74°C), and the rice should be tender with no excess liquid. The broccoli will be bright green and just crisp-tender.

Wrapping Up

This One-Pan Healthy Chicken and Rice Casserole is simple, flexible, and reliably good. It gives you a complete meal without fuss and makes great leftovers. Keep the base recipe handy, then adjust spices and veggies to fit your mood or what’s on hand.

When you want comfort and convenience in the same dish, this one earns a spot in the regular rotation.