Can I make this without the canned soup substitute at all?

That's exactly what this recipe does — the butter, flour, broth and milk make a simple béchamel that becomes a cheese sauce. It takes about six minutes and gives you complete control over the seasoning.

Can I use frozen broccoli?

Yes, and it's a good shortcut. Thaw it completely and squeeze out as much water as you can, otherwise the casserole will be watery. Skip the blanching step entirely since frozen broccoli is already par-cooked.

What rice works best here?

Long-grain white rice is the most reliable. Brown rice works and adds fiber, but cook it fully first since it won't soften much in the oven. Either way, undercook slightly so it doesn't go mushy.

How do I add more protein?

Swap the Greek yogurt for blended cottage cheese, add an extra cup of shredded chicken, or stir in a scoop of unflavored protein isolate with the sauce. The cottage cheese route is my favorite — it disappears completely into the sauce.

Home › Comfort Food › Chicken Broccoli Rice Casserole

Chicken Broccoli Rice Casserole (High Protein, No Canned Soup)

By Ami · September 11, 2026 · ★★★★★ 4.8 from 211 reviews · Jump to Recipe · Print

This chicken broccoli rice casserole is the high protein comfort food I make when I want something cheesy that still counts as dinner. It's built on a real cheese sauce instead of a can of condensed soup, and it lands at 38 grams of protein a serving.

Cheesy chicken broccoli rice casserole in a white baking dish with golden bubbling cheddar top

Skipping the canned soup is worth the extra ten minutes.

You control the salt entirely. Condensed soup is the reason most casseroles taste flat and oversalted at the same time. A quick homemade sauce fixes both.
Greek yogurt adds protein, not just creaminess. It stands in for half the dairy and pushes the whole dish past 38g a serving — worth checking against the protein calculator.
It's a genuine one-dish dinner. Protein, vegetable and starch together, the same reason one pot creamy chicken and rice is in constant rotation here.

Here's what you'll need.

Rotisserie chicken makes this a 30-minute dinner, and nobody will be able to tell you didn't poach it yourself.

Ingredients for chicken broccoli rice casserole: shredded chicken, cooked rice, broccoli, cheddar, yogurt and broth

Here's how it all comes together.

Step 1 — Blanch the broccoli

Drop the florets into boiling water for 90 seconds, then drain. Raw broccoli stays squeaky in the oven; fully steamed broccoli turns to mush.

Blanching bright green broccoli florets in a pot of boiling water

Step 2 — Make the cheese sauce

Whisk butter and flour into a roux, add the broth and milk, then melt in the cheddar off the heat until glossy and smooth.

Whisking a creamy cheese sauce in a saucepan until smooth and glossy

Step 3 — Fold everything together

Combine the shredded chicken, cooked rice and broccoli with the sauce and the Greek yogurt. Fold gently so the broccoli stays in pieces.

Folding shredded chicken, cooked rice and broccoli together with creamy cheese sauce

Step 4 — Into the dish

Spread the mixture into a buttered baking dish in an even layer. Don't pack it down — a little air keeps the texture light.

Spreading chicken broccoli rice mixture into a white ceramic baking dish

Step 5 — Top with cheese

Scatter the remaining shredded cheddar over the surface, right to the edges where it will crisp against the dish.

Scattering shredded sharp cheddar cheese over an unbaked chicken broccoli rice casserole

Step 6 — Bake until bubbling

Bake at 375°F for 25 minutes until the cheese is golden and the edges are bubbling. Let it settle five minutes before serving.

Chicken broccoli rice casserole fresh from the oven with bubbling golden browned cheese

Scooped serving of cheesy chicken broccoli rice casserole on a cream plate with a cheese pull

Things I learned while testing this recipe.

Undercook the rice slightly. It keeps absorbing sauce in the oven. Rice cooked to perfectly done before baking comes out soft and heavy.
Temper the yogurt. Stir a spoonful of warm sauce into the yogurt first, then add it back. Cold yogurt straight into hot sauce can split.
Blanch, don't steam. Ninety seconds in boiling water keeps the broccoli bright green and gives it a little bite in the finished dish.
A handful of panko on top is a real upgrade. Tossed with a little melted butter, it gives you contrast against all that soft creaminess.

Why this is a meal-prep favorite.

38g of protein per serving in something that genuinely tastes like a cheesy casserole rather than diet food.
Assemble up to 2 days ahead. Build it, cover, refrigerate, and bake straight from cold with an extra 10 minutes.
It portions well. Cut into six squares, box them, and lunch is handled for most of the week.

Here's what I'd serve with this.

Roasted cauliflower if you want another roasted vegetable alongside.
Mediterranean chickpea salad — cold, sharp and a good contrast to the cheese.
Air fryer brussels sprouts for crispy edges against the creamy casserole.
Slow cooker honey garlic chicken — my other high-protein chicken weeknight.
Apple crisp for dessert while the oven is already on.

Just in case you have leftovers.

Storing: Refrigerate covered for up to 4 days, or freeze portions for 2 months. Freeze it before baking if you can — the texture holds up better than reheating a baked casserole from frozen.

Reheating: Reheat at 350°F for 15 to 20 minutes covered with foil, or microwave a portion at 70% power with a splash of milk stirred through to loosen the sauce.

More comfort food recipes...

Cheesy Chicken Enchilada Casserole — layered and bubbling

Crockpot Mac and Cheese — no boiling, no baking

Chicken Pot Pie — creamy filling under a golden crust

Creamy Chicken and Wild Rice Soup — cozy and thick

Chicken Broccoli Rice Casserole

★★★★★ 4.8 from 211 reviews — Cheesy chicken, broccoli and rice baked in a from-scratch cheddar sauce with Greek yogurt for extra protein. No canned soup anywhere.

Prep 20 min · Cook 25 min · Total 45 min · Serves 6 · Category: Comfort Food · Cuisine: American

Ingredients

4 cups cooked shredded chicken (about 1 rotisserie chicken)
3 cups cooked white or brown rice, slightly undercooked
5 cups broccoli florets
3 tablespoons butter
3 tablespoons all-purpose flour
1.5 cups chicken broth
1 cup whole milk
3 cups sharp cheddar, freshly shredded, divided
1/2 cup plain Greek yogurt
1 teaspoon garlic powder
1/2 teaspoon onion powder
Kosher salt and black pepper
1/2 cup panko breadcrumbs (optional)

Instructions

Blanch the broccoli. Boil the florets for 90 seconds, then drain well and set aside.
Start the sauce. Melt the butter in a saucepan, whisk in the flour and cook 1 minute.
Build the sauce. Slowly whisk in the broth and milk and simmer until thickened, about 4 minutes. Off the heat, stir in 2 cups of the cheddar, the garlic powder and onion powder.
Temper the yogurt. Stir a spoonful of warm sauce into the Greek yogurt, then fold the yogurt back into the sauce.
Combine. Fold the chicken, rice and broccoli into the sauce and season generously.
Assemble. Spread into a buttered 9x13 dish and top with the remaining cheddar and the panko, if using.
Bake. Bake at 375°F for 25 minutes until golden and bubbling. Rest 5 minutes before serving.

Notes: Frozen broccoli works — thaw and drain it very well first, and skip the blanching step. For extra protein, use cottage cheese blended smooth in place of the Greek yogurt.

Nutrition (per serving, estimated): 486 calories · 38g protein · 34g carbs · 22g fat · 4g fiber

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FAQ

Can I make this without the canned soup substitute at all?: That's exactly what this recipe does — the butter, flour, broth and milk make a simple béchamel that becomes a cheese sauce. It takes about six minutes and gives you complete control over the seasoning.
Can I use frozen broccoli?: Yes, and it's a good shortcut. Thaw it completely and squeeze out as much water as you can, otherwise the casserole will be watery. Skip the blanching step entirely since frozen broccoli is already par-cooked.
What rice works best here?: Long-grain white rice is the most reliable. Brown rice works and adds fiber, but cook it fully first since it won't soften much in the oven. Either way, undercook slightly so it doesn't go mushy.
How do I add more protein?: Swap the Greek yogurt for blended cottage cheese, add an extra cup of shredded chicken, or stir in a scoop of unflavored protein isolate with the sauce. The cottage cheese route is my favorite — it disappears completely into the sauce.