Creamy, cheesy comfort food — perfect for family dinners or meal prep.

📝 Ingredients (Serves 6)

• 2 cups cooked chicken (shredded or diced)

• 2 cups cooked rice (white or brown)

• 2 cups broccoli florets (lightly steamed)

• 1½ cups shredded cheddar cheese

• 1 can (10.5 oz) cream of chicken soup

• ½ cup sour cream or Greek yogurt

• ½ cup milk

• ½ tsp garlic powder

• ½ tsp onion powder

• Salt & pepper to taste

Optional topping:

• ½ cup extra cheese

• ¼ cup crushed crackers or breadcrumbs

👩‍🍳 Instructions

1️⃣ Preheat

Oven to 180°C (350°F). Grease a 9×13 baking dish.

2️⃣ Mix

In a large bowl combine:
Chicken, rice, broccoli, soup, sour cream, milk, seasonings, and 1 cup cheese.

3️⃣ Assemble

Spread mixture into baking dish.
Top with remaining cheese and optional crumbs.

4️⃣ Bake

Bake 25–30 minutes until hot and bubbly.

Let rest 5 minutes before serving.

🔥 Pro Tips

✔ Slightly undercook broccoli so it doesn’t get mushy
✔ Use rotisserie chicken for convenience
✔ Add ¼ tsp paprika for deeper flavor
✔ Stir in a little butter for extra richness

📊 Nutrition (Approx per serving)

• Calories: 400–450

• Protein: 28–32g

• Carbs: 30–35g

• Fat: 20g

🥑 Low-Carb Version

• Replace rice with cauliflower rice

• Use heavy cream instead of milk

• Use full-fat cheese

Net carbs drop significantly (around 8–10g per serving).

❄️ Storage

• Fridge: 4 days

• Freezer: 2 months (wrap tightly)

• Reheat covered to prevent drying

Broccoli, Rice, Cheese & Chicken Casserole – Quick Extra Info

• Best rice: Day-old cooked rice works best (not mushy).

• Make ahead: Assemble, cover, refrigerate up to 24 hrs before baking.

• Extra creamy: Add 2–3 tbsp cream cheese.

• Crunchy top: Mix breadcrumbs with 1 tbsp melted butter before sprinkling.

• Freezer tip: Freeze before baking for best texture.

• Reheat: Cover with foil to keep it moist.

Weight Watchers Points (Estimated)

Standard Recipe (white rice, cheddar, sour cream, canned soup)
👉 8–11 points per serving (1/6 of dish)

Breakdown:

• Rice: 3–4 points

• Cheese: 3–4 points

• Soup + sour cream: 2–3 points

• Chicken (skinless breast): 0 points

🔹 Lower Points Version

• Use brown rice (portion controlled)

• Use reduced-fat cheese

• Replace sour cream with nonfat Greek yogurt

• Use light or homemade soup

👉 Drops to 5–7 points per serving

🩺 Is It Anti-Inflammatory?

❌ Traditional Version

Not strongly anti-inflammatory because:

• Processed cream soup

• Refined white rice

• High saturated fat from cheese

✅ Make It More Anti-Inflammatory

✔ Use brown rice or quinoa
✔ Replace canned soup with homemade broth + olive oil
✔ Use extra broccoli
✔ Add turmeric + black pepper
✔ Use Greek yogurt instead of sour cream
✔ Choose grass-fed chicken

This improves fiber, reduces processed ingredients, and balances fats.

🧠 Health Snapshot

• Good protein from chicken

• Broccoli provides fiber & antioxidants

• Can be healthy if modified

❓ FAQs

Q: Can I make it ahead?
Yes, assemble and refrigerate up to 24 hours before baking.

Q: Can I use brown rice?
Yes — adds fiber and nutty flavor.

Q: Can I add mushrooms?
Absolutely — sauté first for best taste.