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