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Healthy High-Protein Summer Chicken and Rice Casserole

Healthy High-Protein Summer Chicken and Rice Casserole - featured image
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A fresh and light casserole packed with lean chicken, summer vegetables, and rice, perfect for easy meal prep and warm weather dinners.

Ingredients

Scale
  • 1 ½ pounds boneless, skinless chicken breasts, cut into bite-sized pieces
  • 2 teaspoons olive oil (extra virgin)
  • 1 teaspoon sea salt
  • ½ teaspoon freshly ground black pepper
  • 1 cup long-grain white rice, rinsed
  • 2 cups low-sodium chicken broth
  • 1 medium zucchini, diced
  • 1 red bell pepper, diced
  • 1 small yellow onion, finely chopped
  • 2 cloves garlic, minced
  • 1 teaspoon dried thyme (or 1 tablespoon fresh, chopped)
  • 1 teaspoon smoked paprika
  • Zest of 1 lemon
  • ½ cup plain Greek yogurt
  • ¼ cup shredded Parmesan cheese (optional)
  • Fresh parsley, chopped (for garnish)
  • Extra lemon wedges (for garnish)

Instructions

  1. Preheat the oven to 375°F (190°C) and lightly grease a 9×13 inch oven-safe casserole dish with olive oil or non-stick spray.
  2. In a bowl, toss the chicken pieces with 1 teaspoon olive oil, sea salt, black pepper, smoked paprika, and half the thyme until evenly coated.
  3. In a skillet over medium heat, add the remaining olive oil and sauté the chopped onion until translucent, about 3-4 minutes. Add minced garlic and cook for another 30 seconds until fragrant.
  4. In the casserole dish, combine rinsed rice, sautéed onion and garlic, diced zucchini, red bell pepper, chicken broth, lemon zest, and the remaining thyme. Stir gently to distribute evenly.
  5. Nestle the seasoned chicken pieces on top of the rice mixture without mixing them in completely.
  6. Cover the casserole dish tightly with aluminum foil and bake for 35 minutes. Halfway through baking, gently stir the casserole to prevent sticking and distribute heat evenly.
  7. Remove the foil, dollop the Greek yogurt evenly over the top, and sprinkle Parmesan cheese if using. Return to the oven uncovered and bake for another 10 minutes.
  8. Check that the chicken is cooked through with an internal temperature of 165°F (74°C) and that the rice is tender but not mushy. If needed, bake an additional 5-10 minutes.
  9. Let the casserole rest for 5 minutes before serving. Garnish with fresh parsley and lemon wedges.

Notes

Rinsing the rice removes excess starch for fluffier texture. Season chicken before baking to infuse flavor. Cover casserole with foil to trap steam and keep chicken tender. Remove foil near end to brown top and add yogurt and cheese for creaminess. Add extra broth if casserole seems dry before final baking. Can substitute brown rice (longer cooking time), quinoa, or cauliflower rice for variations.

Nutrition

Keywords: chicken casserole, high-protein, summer recipe, meal prep, healthy dinner, chicken and rice, easy casserole

Find it online: https://merrymorsel.com/healthy-high-protein-summer-chicken-and-rice-casserole-recipe-for-easy-meal-prep/