Heart Healthy Chicken and Brown Rice Casserole

(5.0)
By Judy Capodanno
Updated 9/17/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free
Heart Healthy Chicken and Brown Rice Casserole
Photo Credit: Getty Images
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This heart healthy chicken and brown rice casserole is a comforting, gluten free dish perfect for a heart healthy diet. Made with lean chicken, whole-grain brown rice, and a creamy low sodium sauce, it’s a wholesome meal packed with fiber and nutrients. At just 2g of saturated fat per serving, it’s a delicious and nutritious healthy chicken dinner idea.

Discover more satisfying casseroles in our heart healthy chicken recipes List!

Total Time
60 minutes
Servings
4
Calories
486

What Makes This Heart Healthy Chicken and Brown Rice Casserole Healthy

This casserole is designed to be a balanced and nourishing meal. It combines lean protein from skinless chicken breast with the benefits of whole-grain brown rice, which provides sustained energy and dietary fiber. By using a reduced-fat, low-sodium soup and minimal cheese, it delivers creamy, comforting flavor without the high saturated fat and sodium common in traditional casseroles.

Key Health Highlights

  • Low in Saturated Fat: Contains just 2g of saturated fat per serving, supporting cardiovascular health.
  • Controlled Sodium: This recipe is carefully designed to have under 500mg of sodium per serving.
  • Excellent Source of Fiber: Provides 8g of fiber, primarily from whole-grain brown rice, which aids in digestion and helps maintain fullness.
  • High in Lean Protein: Packed with 38g of protein to support muscle maintenance and satiety.
  • Gluten-Free Suitable: Uses naturally gluten-free rice and ingredients. Always double-check soup labels to ensure they are certified gluten-free if needed.
  • Heart-Healthy Approved: Meets the criteria for a heart-healthy diet by focusing on lean protein, whole grains, and low levels of sodium and saturated fat.

FAQs About Heart Healthy Chicken and Brown Rice Casserole

Absolutely. By using lean protein like skinless chicken, whole grains like brown rice, plenty of vegetables, and low-sodium, low-fat sauces, you can create a delicious casserole that is both nutritious and comforting.

A dish of chicken and rice can be a great option for weight loss when prepared correctly. It provides a healthy balance of lean protein and complex carbohydrates for energy. Portion control and using healthy cooking methods are key to ensuring it fits within your calorie goals.

Brown rice is an excellent choice for a healthy casserole because it's a whole grain. Compared to white rice, it is higher in fiber, magnesium, and other important nutrients, which contributes to better digestion and sustained energy release.

While chicken and rice is a healthy combination, a varied diet is essential for getting a wide range of vitamins and minerals. It's perfectly fine to enjoy it regularly, but be sure to include other lean proteins, whole grains, and a rainbow of fruits and vegetables in your overall diet.

More Heart-Healthy Casseroles

Easy & Healthy Chicken Dinners

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Ingredients

Recipe yields 4 servings

Directions

  1. Preheat oven to 400°. In a mixing bowl, mix brown rice, puréed peppers, broccoli, red wine and soup. Pour into a 3-quart shallow baking dish. Season chicken with pepper and press into mixture. Sprinkle with cheeses. Bake for 45 minutes, or until done.

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Nutrition Facts

Serving Size:
4 oz chicken, 1 cup rice

486
Calories
7
g
Fat
72
mg
Cholesterol
458
mg
Sodium
58
g
Carbs
2
g
Sat. Fat
8
g
Fiber
38
g
Protein

Alternative Method: Slow Cooker

To make this in a slow cooker, combine all ingredients except the cheeses in the slow cooker basin. Lay the chicken breasts on top and press them into the mixture. Cook on low for 4-5 hours or on high for 2-3 hours, until the rice is tender and the chicken is cooked through. Sprinkle the cheeses on top during the last 15 minutes of cooking.

Serving & Storage Tips

  • Serving: Serve warm, garnished with fresh parsley if desired. A simple green salad makes a great accompaniment.
  • Storage: Store leftovers in an airtight container in the refrigerator for up to 3-4 days.
  • Freezing: This casserole freezes well. Let it cool completely, then store it in a freezer-safe container for up to 3 months.
  • Reheating: Reheat individual portions in the microwave until warmed through. For best results, reheat the entire casserole in a 350°F (175°C) oven until bubbly, covering with foil to prevent drying.

Ingredient Substitutions

  • For a "No Soup" Version: You can make a homemade cream sauce by whisking 1 cup of low-fat milk or unsweetened almond milk with 1-2 tablespoons of cornstarch and simmering until thickened. Season with herbs like thyme, rosemary, and garlic powder.
  • Vegetables: Feel free to add other vegetables like mushrooms, carrots, peas, or spinach. If using fresh, sauté them briefly before adding to the casserole.
  • Cheese: For a different flavor, you can swap mozzarella for a reduced-fat Monterey Jack or a Swiss cheese.
  • Wine: If you prefer not to cook with wine, you can substitute it with an equal amount of low-sodium chicken broth.

More Heart Healthy Casserole Recipes

If you have leftover chicken and are looking for other healthy casseroles recipes that make a delightful dinner in under an hour, try Chicken Broccoli Casserole, Healthy Chicken Casserole or Chicken and Biscuits. They’re easy to make and are sure to be family favorites!

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