Chicken Broccoli Rice Casserole is one of my husband’s favorite casseroles. He loves rice, chicken, and broccoli, so it’s no wonder that this is one of his favorites. Chicken cubes, broccoli florets, and rice all combined in a wonderful and slightly cheesy sauce will bring happiness to his face, followed by a huge smile.
No onion no garlic Chicken Broccoli Rice Casserole is a delicious weeknight dinner recipe, or a meal prep recipe. I usually make it as a meal prep recipe which we enjoy for 2 days. Chicken Broccoli Rice Casserole without soup is a light meal which will not overstress your digestion, and it is no onion no garlic recipe. It is also an incredibly delicious acid reflux diet recipe. I hope that you will enjoy Chicken Broccoli Rice Casserole as much as my husband does!
Table of contents
Ingredients that you need for Easy Chicken Broccoli Rice Casserole (no soup)
- Broccoli florets: they can be fresh or frozen. If you are using frozen ones, thaw them before you add them to the recipe
- Boneless skinless chicken breast
- Long grain rice: any long grain rice will work amazingly in this recipe. I usually make it with parboiled rice. Important! Do not use risotto rice because it will not cook well and the meal will be bad.
- Cheddar cheese: instead of cheddar cheese, you can use any other semi-hard cheese
- All-purpose flour
- Dried thyme
- Dried basil
- Dried oregano
- Parsley flakes
- Milk: I use low fat milk
- Water
- Salt
- Pepper
- Cooking oil
Equipment that you need
- Oven safe pot or Dutch oven
- Cutting board
- Chefs knife
- Wooden spoon
- Cheese grater
- Measuring cups and spoons
- Kitchen mittens
How to make No Onion No Garlic Chicken Broccoli Rice Casserole?
Here is an overview of the no onion no garlic Chicken Broccoli Rice Casserole recipe with step-by-step photos. Check out the full ingredients & instructions in the recipe card below.
Cut boneless, skinless chicken breasts into cubes. Wash and cut the broccoli into florets. Finely grate the cheese.
Saute the chicken cubes until no longer pink on the outside.
Sprinkle in the flour and stir until combined. Add the seasoning, then gradually pour in the milk while stirring, followed by the water.
Add the rice. Stir a few times, then cover and let it simmer.
Add the broccoli florets, gently pressing them down with a spoon. Cover and cook.
Remove from the heat and stir in grated cheese. Sprinkle the remaining cheese on top.
Broil until the cheese is melted and golden brown.
Why Does This Chicken Broccoli Rice Casserole Fit a Gallbladder Diet?
My Chicken Broccoli Rice Casserole is a lighter version of the classic dish. It’s made with ingredients that work well for a gallbladder diet but still taste just as delicious. Here are four reasons why this recipe is a great fit for that diet.
- No cream soup: Traditional versions use cream soup, which is high in fat and may trigger a gallbladder attack.
- No sauteed onion: Because I have an allium allergy, I skip onions entirely. This also means I avoid the extra oil normally used to saute them. When I’m cooking, I use just under a teaspoon of oil in a nonstick pan. Onions can strain the gallbladder, making it work harder and sometimes causing discomfort or even a gallbladder attack.
- Mix of low-fat milk and water: I use a combination of low-fat milk and water to create a creamy sauce that’s still low in fat and gentle on the gallbladder.
- Cheese: Use reduced-fat or light semi-hard cheese, or fresh mozzarella. Do not be afraid of dairy products. In fact, certain dairy products are actually good and very helpful for our body. Dairy products are full of protein, probiotics, and they contain a small amount of fat. The human body needs fat for the absorption of vitamins and minerals. Fat also provides energy to our body.
How to Make Broccoli Chicken Casserole Without a Dutch Oven or Oven-Safe Pot?
It’s easy to make my Broccoli Chicken Casserole (no soup recipe) even if you don’t have an oven-safe pot or Dutch oven. Here are two delicious options.
- After you finish cooking the casserole, stir in half of the grated cheese. Transfer everything to a baking dish, sprinkle the remaining cheese on top, and broil until the cheese is melted and golden brown.
- Once the Broccoli Chicken Rice Casserole is done cooking, stir in all the grated cheese right away and serve. It won’t have a crust, but it will still taste delicious.
How to store One Pot Chicken Broccoli Rice Casserole?
Refrigerator
Chicken Broccoli Rice Casserole you can store it in an air-tight container for up to 4 days
Freezer
No onion Chicken Broccoli Rice Casserole you can freeze for up to a month.
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Chicken Broccoli Rice Casserole
Ingredients
- 1/2 lb broccoli florets 225g
- 1 lb boneless and skinless chicken breast 450g
- 1 cup long grain rice 180g
- 3.5 oz cheddar cheese 100g
- 2½ tablespoons all-purpose flour
- ½ teaspoons dried thyme
- ¾ teaspoons dried basil
- ¾ teaspoons dried oregano
- ¾ teaspoons parsley flakes
- 2 ½ cups milk 600 ml
- 2 cups water 480ml
- salt & pepper to taste
- cooking oil: enough to cover the bottom of your pot. I used a teaspoon
Instructions
- Cut the boneless, skinless chicken breasts into medium-sized cubes. Wash the broccoli and cut the florets into smaller pieces. Finely grate the cheese.
- Add oil to an oven-safe skillet, pot, or Dutch oven, and heat over medium heat. Once warm, add the chicken cubes and saute, gently stirring occasionally, until they are no longer pink on the outside.
- Sprinkle the all-purpose flour over the chicken cubes and stir gently until combined. Add salt, dried thyme, dried basil, dried oregano, parsley flakes, and pepper. Stir it to combine. Slowly add milk, stirring as you go, then add water and stir to combine.
- Add the rice and stir a few times. Cover and let it simmer for about 15 minutes.
- Remove the lid and add broccoli florets. Gently press them down with a spoon so they are partially submerged in the liquid. Cover and cook for another 4 minutes.
- Remove from the heat and stir in half of the grated cheese. Sprinkle the remaining cheese on top.
- Preheat the broiler and broil until the cheese is melted and golden brown.
Notes
- You can use any other semi-hard cheese instead of cheddar
- If you are following gallbladder diet, use any reduced fat or light cheese
- Use an oven-safe pot or a Dutch oven. If you don’t have one, just stir in the finely grated cheese at the end and serve
Need more recipe ideas?
Check out these recipes:
- No Onion Greek Chicken Wrap
- Turkey Smash Burger
- No Onion Pork Tenderloin In Mushroom Sauce
- Low Fat Vegetable Casserole
- Healthy Chicken Salad Bowl
If you need more recipes, check out my meal plan! There you will find 20 unpublished no onion no garlic recipes! Get exclusive recipes without onion & garlic and cheer up your dinner time with delicious meals!
