Healthy Chicken Broccoli Pasta Casserole
55 min
|
intermediate
Recipe by Eunice
Introduction
This chicken-broccoli pasta casserole is healthy comfort food with a backbone: juicy, richly seasoned, and with a hint of smokiness.
It works great for weeknights and meal prep, and packs plenty of protein. The Parm top layer will win over picky eaters too.
Ingredients (6 servings)
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Ingredients for the Chicken
- 1 lb boneless, skinless chicken breast boneless, skinless chicken breast 1 lb
- 1 tsp olive oil olive oil
- ½ tsp sea salt sea salt 0.11 oz
- ¼ tsp freshly ground black pepper black peppercorns (for freshly ground black pepper)
- 1 tsp garlic powder garlic powder 0.1 oz
- 1 tsp onion powder onion powder 0.08 oz
- 1 tsp chicken bouillon powder chicken bouillon powder 0.17 oz
Ingredients for the Casserole
- 8 oz whole-weat rotini pasta (or chickpea pasta for high protein) whole-weat rotini pasta 8 oz
- 3 cups fresh broccoli florets fresh broccoli florets 10 oz
- 1 Tbsp olive oil olive oil
- 1 small yellow onion, finely diced yellow onions 0.21 lb small
- 3 cloves garlic, minced garlic 0.27 head
- 2 Tbsp all-purpose flour all-purpose flour 0.03 lb
- 1½ cups chicken broth chicken broth 12 fl oz
- 1 cup skim milk skim milk 8 fl oz
- ½ tsp Dijon mustard Dijon mustard 0.1 oz
- ½ tsp Italian seasoning Italian seasoning 0.02 oz
- ¼ tsp smoked paprika smoked paprika 0.02 oz
- ½ tsp salt salt
- ¼ tsp freshly ground black pepper black peppercorns (for freshly ground black pepper)
- 1 tsp chicken bouillon powder chicken bouillon powder 0.17 oz
- ½ cup plain whole-milk Greek yogurt plain whole-milk Greek yogurt 0.27 lb
- 1 cup shredded part-skim mozzarella shredded part-skim mozzarella 3.03 oz
- ¼ cup grated Parmesan cheese grated Parmesan cheese 0.71 oz
Ingredients for the Topping
- ¼ cup plain breadcrumbs plain breadcrumbs 0.83 oz
- 1 Tbsp grated Parmesan cheese grated Parmesan cheese 0.18 oz
- ½ tsp olive oil olive oil
How to Make Healthy Chicken Broccoli Pasta Casserole
-
Preheat and prep the dish
Heat oven to 375 F and grease a 9x13 inch glass or ceramic baking dish.
-
Season the chicken like you mean it
Pat chicken dry and toss with olive oil, sea salt, black pepper, garlic powder, onion powder, and bouillon powder.
-
Sear the chicken
Heat a large skillet over medium high, add a film of oil, and sear chicken 4 to 5 minutes per side until lightly browned and 160 F inside.
Rest 5 minutes, then cube or shred into bite size pieces.
-
Cook pasta and broccoli together
Boil rotini in well salted water until very al dente, about 2 minutes shy of package time.
Add broccoli florets for the last 2 minutes, then drain and set aside.
Reserve 1 cup hot pasta water for adjustments later if needed.
-
Sweat the aromatics
In a large pot, warm olive oil over medium heat, add diced onion with a pinch of salt, and cook until translucent, about 3 to 4 minutes.
Stir in minced garlic for 30 seconds until fragrant.
-
Build the roux
Sprinkle in flour and stir constantly for 1 minute to cook off the raw taste.
-
Whisk in liquids and season
Gradually whisk in chicken broth and skim milk until smooth.
Add Dijon, Italian seasoning, smoked paprika, salt, black pepper, and bouillon powder.
Simmer 3 to 5 minutes until the sauce thickly coats a spoon.
-
Finish the sauce off the heat
Take the pot off the heat and whisk in Greek yogurt until silky and stable.
Stir in half the mozzarella and half the Parmesan until just melted.
-
Combine everything
Fold in the chicken, drained pasta, and broccoli, tossing to coat evenly.
If the mixture looks tight, loosen with a splash of reserved pasta water.
-
Pan it and top it
Spread the mixture in the prepared dish.
Sprinkle on remaining mozzarella and Parmesan.
Toss breadcrumbs with Parmesan and olive oil, then scatter evenly over the top.
-
Bake to bubbly and golden
Bake 15 to 20 minutes until bubbling at the edges and the top is golden.
Broil 1 minute if you want extra crunch, watching closely.
-
Rest and serve
Let the casserole rest 5 to 10 minutes so it sets and slices cleanly.
Finish with a pinch of black pepper or a squeeze of lemon if you like a bright pop.
Substitutions
- All-purpose flour -> cornstarch (gluten-free)
- Use 1 tablespoon cornstarch whisked into the cold milk instead of 2 tablespoons flour, which gives the same glossy body without gluten and keeps the sauce light and smooth.
- Chicken breasts -> rotisserie chicken
- Use 3 cups chopped rotisserie chicken and skip searing. This saves time and adds a savory roasted depth while staying tender if you remove the skin.
- Skim milk -> evaporated skim milk
- Swap equal amounts for a naturally creamier mouthfeel with zero added fat from the cream. It makes the sauce taste richer and clings to the pasta better.
Tips
- Salt your pasta water like you care
- A generous pinch of salt in the water seasons the pasta from the inside so you do not have to chase flavor later.
- Cook pasta very al dente
- Stop cooking when the center still has a bite because the bake finishes it and keeps the casserole from turning mushy.
- Temper the yogurt
- Always add Greek yogurt off heat and whisk fast so it stays silky and never breaks into grainy bits.
- Bouillon is powerful
- Taste the sauce before adding extra salt because bouillon and Parmesan both bring salt and umami.
- Even broccoli means even doneness
- Cut florets into similar sizes so they cook at the same pace and keep a tender crisp snap after baking.
- Resting is not optional
- Five minutes on the counter tightens the sauce so each scoop holds together instead of sliding apart.
Nutrition Facts *
| Energy | 432 | kcal |
|---|---|---|
| Protein | 37 | g |
| Total Fat | 13 | g |
| Carbohydrates | 45 | g |
| Dietary Fiber | 6 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- My sauce is too thin before baking. What do I do?
- Simmer it a few extra minutes while stirring until it coats the back of a spoon. Or, whisk a teaspoon of cornstarch into 2 tablespoons of cold milk and simmer for 30 seconds to thicken.
- The yogurt curdled when I added it, can I fix it?
- Blend the sauce with a splash of milk to smooth it, and next time take the pot off the heat and whisk the yogurt in gradually.
- The topping did not crisp, how can I get crunch?
- Use fresh dry breadcrumbs and toss them with the oil thoroughly. Broil for 30 - 60 seconds and watch like a hawk.
- Can I make this ahead?
- Assemble fully without the breadcrumbs. Cover and refrigerate up to 24 hours, then add the topping. Bake 25 - 30 minutes until hot and bubbly.
- Does this freeze well?
- Yes! Tightly wrap the assembled unbaked casserole, then freeze for up to 2 months. Bake from frozen at 350 F for 50 - 60 minutes. Add the topping in the last 20 minutes.
- Can I use chickpea pasta?
- Yes! Cook it 1 - 2 minutes shorter than indicated cooking time, because it softens more in the oven and turns mushy fast.
Serving Suggestions
Sprinkle some lemon zest and a pinch of red pepper flakes to brighten the flavor. Or, stir a spoon of sofrito into the sauce for a warm, savory note.
Pair with a simple arugula salad or grilled peaches: sweet-charred fruit loves Parmesan and paprika.
More pairings:
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