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Abubakar

High Protein Chicken & Broccoli Casserole Under 500 Kcal

This High Protein Casserole is a healthy, low-calorie dinner packed with lean chicken, broccoli, and a creamy Greek yogurt sauce. Each serving stays under 500 kcal while delivering plenty of protein, making it perfect for weight loss, meal prep, and family-friendly healthy eating.
Print Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4
Calories: 470
Ingredients Equipment Method Notes

Ingredients
  

  • 2 cups cooked chicken breast, diced (about 400 g)
  • 2 cups broccoli florets (fresh or frozen)
  • 1 cup cooked brown rice
  • 1 cup non-fat Greek yogurt
  • 1/2 cup low-sodium chicken broth
  • 1/2 cup low-fat shredded mozzarella cheese
  • 2 tbsp grated Parmesan cheese
  • 1 tsp garlic powder
  • 1/2 tsp black pepper
  • 1/2 tsp paprika
  • Salt to taste
  • 1 tsp olive oil (for greasing dish)
  • Fresh parsley for garnish

Equipment

  • 1 large mixing bowl
  • 1 medium saucepan
  • 1 Cutting board
  • 1 Sharp knife
  • 1 (9×13-inch) baking dish
  • 1 wooden spoon or spatula
  • 1 measuring cup set

Method
 

  1. Preheat the oven to 375°F (190°C). Lightly grease a baking dish with olive oil or non-stick spray.
  2. Steam the broccoli until tender but still bright green. Drain excess moisture.
  3. Prepare the sauce: In a bowl, whisk Greek yogurt, chicken broth, garlic powder, onion powder, paprika, salt, and pepper until smooth.
  4. Combine ingredients: Add chicken, rice, broccoli, and half of the mozzarella cheese to the sauce. Mix well.
  5. Assemble casserole: Transfer the mixture into the prepared baking dish and spread evenly.
  6. Add topping: Sprinkle remaining mozzarella and Parmesan cheese on top.
  7. Bake uncovered for 25 to 30 minutes, until bubbly and lightly golden.
  8. Rest & serve: Let the casserole rest for 5 minutes before serving. Garnish with parsley if desired.

Notes

  • Use cauliflower rice to make this casserole low-carb.
  • Swap chicken with ground turkey for variety.
  • Perfect for meal prep, stores well for up to 4 days in the fridge.
  • Freezer-friendly for up to 2 months.
Nutrition Information (per serving – estimated)
  • Calories: 470 kcal
  • Protein: 33 g
  • Carbohydrates: 38 g
  • Fat: 10 g
  • Fiber: 4 g