Casseroles have always held a special place in home cooking. They’re warm, filling, unfussy, and they feed a crowd without much effort. But many traditional casserole recipes depend on high-sodium ingredients, especially condensed soups and pre-seasoned meats. If you’re trying to keep your meals lower in salt, those shortcuts can quickly derail your goals. The good news? You can absolutely enjoy a low sodium broccoli chicken casserole that’s rich, satisfying, and built around real ingredients—no canned soup required.
This recipe embraces everything people love about classic casseroles while staying mindful of sodium content. With the help of fresh vegetables, lean chicken, the right cheese, and a simple homemade mixture, this dish becomes a balanced weeknight dinner you can feel good about serving. The flavor stays comforting and hearty, all while supporting your low-sodium lifestyle. That’s the beauty of using whole foods: you control what goes in.
And yes—you can still have cheese. Many assume cheese automatically means high sodium, but there are several varieties that are surprisingly low. One of the best options is Swiss cheese. It melts beautifully, provides the creamy bite you expect in a casserole, and keeps the sodium count impressively low. Choosing the right ingredients is the key to a great low sodium casserole that doesn’t taste restrictive.
Choosing the Right Chicken For a Low Sodium Casserole
If your goal is truly low sodium cooking, the type of chicken you buy matters far more than most people realize. The tempting rotisserie chicken at the supermarket? Unfortunately, it’s loaded with salt. The same goes for many packages of raw chicken breast, which are often injected with saline solutions to make them look plump and stay moist during cooking. That injected solution can contribute hundreds of milligrams of sodium you never see coming.
For this dish, seek out chicken breasts with a sodium content of about 60–70 mg per serving. The package label should clearly list this. Stay away from any poultry that mentions “enhanced,” “plumped,” “injected,” or “marinated”—those terms almost always indicate added salt.
Interestingly, the lowest-sodium option isn’t always the big national brand. Many grocery store generic brands sell plain chicken with nothing added. As long as the nutrition facts line up with your needs, you’re set.
Can You Swap Chicken for Another Protein?
Definitely. This broccoli chicken casserole is flexible enough to work with pork as well. If you choose pork instead of chicken, cube a pork loin and cook it the same way: a quick sear in butter before baking. Pork loin is naturally low in sodium as long as it hasn’t been brined or injected, so read the label just as carefully as you would for chicken. Beyond pork, you could experiment with turkey breast or even cooked chickpeas if you want a meatless version—just keep the sodium awareness consistent.
Freezing and Storing Your Casserole
One of the best things about this low sodium broccoli chicken casserole is that it freezes very well. Many casseroles made with sour cream or cottage cheese tend to separate or develop grainy textures once thawed. This version avoids those ingredients, so the texture stays pleasing after freezing.
Instead of freezing the full dish, consider slicing the casserole into smaller squares before storing. This makes reheating easier and prevents the entire casserole from drying out in the oven. Freeze the portions in airtight containers, and when you’re ready to reheat, bake them gently until warmed through.
Why This Low Sodium Broccoli Chicken Casserole Works
This recipe keeps things simple and clean—fresh broccoli, onions, lean chicken, eggs, milk, rice, and Swiss cheese come together to create a wholesome meal that tastes homey without relying on processed ingredients. The baking process ties everything together: the chicken continues to cook, the rice absorbs flavor, and the cheese melts into a comforting, golden layer.
You also have the freedom to adjust ingredient amounts. If you like a meatier casserole, add another chicken breast. If you prefer a deeper dish, move up to a 9×13-inch baking pan. The recipe is forgiving, which makes it perfect for busy nights.
Another helpful tip: shredding your own cheese is definitely worth the few extra minutes. Packaged shredded cheese often includes anti-caking agents, and Swiss is harder to find pre-shredded anyway. A simple box grater gives you a fresher melt and ensures you’re really getting the low sodium version.
And if you want fewer dishes? Prepare everything on the stovetop in a large cast-iron skillet, then move that same skillet straight into the oven. It’s not a true one-pot meal since the rice is cooked separately, but it gets close.
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A Comforting Low Sodium Broccoli Chicken Casserole That Still Delivers Flavor
- Total Time: 1 hr 15 min
Description
A wholesome and satisfying low sodium broccoli chicken casserole that brings together tender chicken, fresh broccoli, creamy eggs, rice, and melted Swiss cheese—without relying on high-salt canned soups. This simple, comforting bake is perfect for weeknight dinners and ideal for anyone aiming to keep their meals flavorful yet low in sodium.
Ingredients
12 oz broccoli florets
1 medium onion, chopped
2 chicken breasts, diced (look for 60–70 mg sodium per serving, no added solution)
2 tablespoons unsalted butter
2 eggs, beaten
2 cups milk
2 cups cooked rice (brown or white; avoid microwave bags with added sodium)
2 cups grated Swiss cheese, divided
Instructions
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Preheat the oven to 350°F (175°C).
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Cook the rice according to package instructions. Quick-cook rice works well; avoid pre-seasoned microwave pouches.
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Sauté the chicken and onions:
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Melt the butter in a large skillet.
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Add the diced chicken and chopped onion.
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Sear until lightly browned. The chicken doesn’t need to be fully cooked yet—it will finish in the oven.
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Combine the casserole mixture:
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In a large bowl, mix the broccoli, cooked rice, eggs, milk, and 1 cup of Swiss cheese.
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Stir until the mixture is evenly combined.
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Assemble the dish:
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Lightly coat an 8×8-inch baking dish with cooking spray.
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Pour the mixture into the dish.
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Spoon the cooked chicken and onions over the top, gently folding them in.
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Bake:
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Place the casserole in the oven and bake for about 1 hour.
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During the last 15 minutes, sprinkle the remaining 1 cup of Swiss cheese on top and return it to the oven.
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Check doneness:
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Ensure the casserole is set and the chicken reaches an internal temperature of 165°F (74°C) before serving.
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Notes
- If you prefer a heartier casserole, feel free to add a third chicken breast.
- For larger quantities, switch to a 9×13-inch baking dish.
- Shredded Swiss cheese can be difficult to find; buying a block and shredding it yourself gives the best melt and keeps sodium low.
- To make cleanup easier, prepare the chicken and onions in an oven-safe skillet, then bake the casserole in the same pan.
- This casserole freezes well because it doesn’t contain sour cream or cottage cheese. Freeze in single portions for easy reheating.
- Prep Time: 15 min
- Cook Time: 1 hr
