This heart healthy chicken broccoli casserole with pasta is a gluten free, diabetic-friendly recipe that’s perfect for a low cholesterol diet. Made with lean chicken, gluten free penne, fresh broccoli, and a creamy, low sodium sauce, this easy, heatlhy casserole is packed with flavor and nutrients. At just 290 calories per serving, it’s a wholesome heart healthy dinner idea for busy weeknights.
This recipe gets its rich, creamy texture from a simple sauce you make from scratch. Explore more hearty dinner ideas in our heart healthy chicken recipes!
Yes, this version of chicken and broccoli casserole is a healthy choice. It's made with lean protein, plenty of vegetables, and a homemade sauce to control sodium and fat, making it a nutritious and balanced meal.
A healthy substitute is a homemade cream sauce made from a base of unsalted chicken stock, low-fat milk, and a thickener like cornstarch or almond flour. This approach dramatically reduces sodium while maintaining a creamy texture.
You can thicken a casserole without wheat flour by using alternatives like cornstarch, arrowroot powder, or a gluten-free flour like the almond flour used in this recipe. Creating a slurry with a small amount of liquid before adding it to the sauce prevents clumps.
This specific heart-healthy chicken broccoli casserole contains 290 calories per serving. Calorie counts can vary widely in other recipes depending on the ingredients used, such as full-fat cheese, butter, or canned soups.
Comfort Food Made Lighter
Recipe yields 10 servings
Preheat oven to 350°F and lightly grease a 9 x 13 casserole dish with nonstick cooking spray.
Cook the pasta in lightly salted water to al dente according to package directions. During the last 3 minutes of cooking the pasta, add the broccoli florets. Before draining the pasta and broccoli, reserve ½ cup of the pasta water. Drain and transfer the pasta and broccoli to the prepared casserole dish.
In a medium saucepan, heat the oil over medium heat. Add the shallot and cook until it begins to brown and turns translucent. Add the garlic and flour; cook for 1 minute.
Add the stock, reserved water and milk while whisking constantly until fully incorporated. Add the cornstarch and stir until completely dissolved. Bring the mixture to a simmer and cook until the sauce begins to thicken, about 3 to 5 minutes.
Remove from heat. Add the chicken, black pepper, rosemary, sage, paprika and salt; stir until well combined. Pour chicken mixture over the pasta and gently stir to combine. Top with shredded cheddar cheese.
In a small mixing bowl, combine the corn flakes and butter. Add the black pepper and stir to combine. Sprinkle evenly over the casserole.
Bake uncovered for 15 to 20 minutes, until casserole is hot and bubbling in the center. Remove from oven and allow to rest for 5 minutes. Garnish with sliced green onion and enjoy immediately.
This recipe is designed for the oven. To save on prep time, you can use leftover rotisserie chicken instead of cooking chicken from scratch. If you don't have pre-cooked chicken, you can quickly poach or bake two small chicken breasts until cooked through, then shred.
This casserole is one of our most popular under 300 calorie dinner recipes, but it’s not the only one you’ll love. Our chefs have created dozens of quick and easy recipes for leftover chicken and other healthy weeknight dinner ideas. Or check out the chicken recipes below.