These high protein chicken and rice casseroles make family meal prep a little easier. They’re filling, practical options for busy weeknights, with simple ingredients and plenty of flavor. Browse these recipe ideas to find a few your family will enjoy.
Helpful Tips Before You Start
A few simple steps can help your chicken and rice casseroles cook evenly and make meal prep easier.
Choose the Right Rice
Check whether the recipe calls for uncooked or cooked rice, since they need different amounts of liquid and baking time. Long-grain white rice is a reliable choice for many casseroles.
Cut Chicken into Even Pieces
Similar-sized pieces cook at about the same rate. If using cooked chicken, stir it in as directed so it doesn’t dry out during baking.
Measure the Liquid Carefully
Rice needs enough liquid to soften, but too much can leave a casserole soggy. Follow the recipe’s measurements, especially when adding broth or creamy ingredients.
Prep Portions for the Week
Divide cooled casserole into individual airtight containers for easy lunches and dinners. Refrigerate promptly and reheat portions until steaming hot.
Check for Doneness
Rice should be tender and chicken should reach 165°F (74°C) in the thickest part. If the rice is still firm, add a little warm broth, cover, and continue baking.
Salsa Verde Chicken, Brown Rice, and Black Bean Casserole
This casserole brings together tender chicken, nutty brown rice, and hearty black beans with the tangy, mild heat of salsa verde. A layer of melted Monterey Jack adds a creamy finish.
It’s a practical choice for family meal prep because the ingredients bake together in one dish. Serve it for a weeknight dinner, then portion the leftovers for easy lunches.
Serves 4 people.
Ingredients
- 1 cup uncooked long-grain brown rice
- 1 tablespoon olive oil
- 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
- 1 small yellow onion, diced
- 1 teaspoon ground cumin
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 cup salsa verde
- 1 cup low-sodium chicken broth
- 1 can (15 ounces) black beans, drained and rinsed
- 1 cup shredded Monterey Jack cheese
- 2 tablespoons chopped fresh cilantro
Instructions
- Heat the oven to 375°F. Rinse the brown rice under cool water and drain it well.
- Heat the olive oil in a large skillet over medium heat. Add the chicken and onion. Cook for 5 to 7 minutes, stirring occasionally, until the chicken is lightly browned and the onion begins to soften.
- Stir in the cumin, garlic powder, salt, and black pepper. Add the salsa verde, chicken broth, rinsed rice, and black beans. Stir until evenly combined.
- Transfer the mixture to a greased 2-quart baking dish. Cover tightly with foil and bake for 60 to 70 minutes, until the rice is tender and the chicken is cooked through.
- Remove the foil and sprinkle the Monterey Jack evenly over the casserole. Bake uncovered for 5 to 8 minutes, until the cheese has melted. Let the casserole rest for 5 minutes, then scatter the cilantro over the top before serving.
Extra Tips
For meal prep, divide the casserole into portions after it has cooled and refrigerate them in sealed containers. Reheat each portion until hot, adding a small splash of chicken broth if the brown rice has absorbed too much moisture. For a tangier finish, choose a salsa verde with a brighter, more tart flavor.Course: Main Course Cuisine: Mexican Equipment: Large Skillet, 2-Quart Baking Dish, Aluminum Foil
Greek Lemon Chicken and Orzo Rice Casserole with Spinach
This casserole brings together tender chicken, orzo, rice, and spinach in a bright lemon and herb broth. A little feta adds a salty, creamy finish that pairs well with the fresh flavors.
It is a practical choice for family meal prep, with plenty of protein and satisfying grains in one baking dish. The rice and orzo turn soft and tender as they cook, while the spinach and lemon keep the casserole tasting fresh.
Serves 4 people.
Ingredients
- 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
- 1 tablespoon olive oil
- 1 small yellow onion, finely chopped
- 2 garlic cloves, minced
- 1 teaspoon dried oregano
- 1 cup long-grain white rice
- ½ cup orzo
- 2½ cups low-sodium chicken broth
- 1 teaspoon kosher salt
- ½ teaspoon black pepper
- 3 cups baby spinach
- 1 lemon, zested and juiced
- ½ cup crumbled feta cheese
- 2 tablespoons chopped fresh dill
Instructions
- Heat the oven to 375°F. Lightly grease a 9-by-13-inch baking dish.
- Heat the olive oil in a large skillet over medium heat. Add the chicken and cook for 3 to 4 minutes, stirring occasionally, until the outside is no longer pink. Transfer the chicken to a plate. It will finish cooking in the oven.
- Add the onion to the skillet and cook for about 3 minutes, until softened. Stir in the garlic and oregano, then cook for 30 seconds. Add the rice and orzo and stir to coat them in the oil.
- Pour in the chicken broth. Stir in the salt, pepper, lemon zest, and lemon juice. Bring the mixture to a gentle simmer, then remove the skillet from the heat.
- Fold the spinach into the rice mixture until it begins to wilt. Transfer everything to the prepared baking dish and spread it evenly. Arrange the chicken pieces throughout the dish.
- Cover the dish tightly with foil and bake for 30 minutes. Check that the rice and orzo are tender and the chicken has reached 165°F in the thickest pieces. If the grains need more time, cover and bake for another 5 minutes before checking again.
- Let the casserole rest, covered, for 5 minutes. Fluff the grains gently with a fork, then scatter the feta and fresh dill over the top before serving.
Extra Tips
For meal prep, divide the casserole into airtight containers once it has cooled and refrigerate for up to 4 days. Reheat portions with a small splash of chicken broth to keep the rice and orzo moist, then add a little extra lemon juice if you want a brighter finish.Course: Main Course Cuisine: Mediterranean Equipment: Large Skillet, 9-by-13-inch Baking Dish, Aluminum Foil, Meat Thermometer
Buffalo Chicken, Cauliflower Rice, and White Bean Casserole
This casserole brings together tangy Buffalo chicken, tender white beans, and cauliflower rice for a filling family meal prep dish. It’s a practical choice for weeknight dinners when you want a high-protein meal that reheats easily.
The cauliflower rice keeps the casserole lighter, while the beans add a creamy, hearty texture. A little cream cheese and shredded cheddar mellow the Buffalo sauce without losing its signature tang.
Serves 4 people.
Ingredients
- 1 tablespoon olive oil
- 1 pound boneless, skinless chicken breast, cut into bite-size pieces
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 4 cups cauliflower rice, thawed if frozen
- 1 can (15 ounces) cannellini beans, drained and rinsed
- 1/2 cup Buffalo sauce
- 4 ounces cream cheese, softened and cubed
- 1 cup shredded cheddar cheese, divided
- 2 tablespoons sliced green onions
Instructions
- Heat the oven to 375°F. Lightly grease a 2-quart baking dish.
- Warm the olive oil in a large skillet over medium heat. Add the chicken, garlic powder, and black pepper. Cook, stirring occasionally, until the chicken is browned and cooked through.
- Add the cauliflower rice to the skillet. Cook for 3 to 4 minutes, stirring often, until it has softened and excess moisture has evaporated.
- Stir in the cannellini beans, Buffalo sauce, cream cheese, and 1/2 cup of the cheddar. Mix until the cream cheese melts and coats the chicken and vegetables.
- Spoon the mixture into the prepared baking dish and spread it evenly. Sprinkle the remaining 1/2 cup cheddar over the top.
- Bake for 15 to 20 minutes, until the casserole is bubbling around the edges and the cheese has melted. Sprinkle with green onions before serving.
Extra Tips
If your cauliflower rice still looks watery after cooking, keep it in the skillet for another minute or two before adding the remaining ingredients so the casserole stays creamy rather than loose. For meal prep, portion the casserole after it cools and reheat individual servings until hot.Course: Main Course Cuisine: American Equipment: Large Skillet, 2-Quart Baking Dish, Mixing Spoon
Chicken Tikka Masala Basmati Rice Casserole
This casserole brings the creamy, warmly spiced flavor of chicken tikka masala together with basmati rice in one family-friendly dish. Chicken thighs add plenty of protein and stay tender as they bake in the tomato-yogurt sauce.
It works well for a make-ahead dinner or weekday meal prep. The rice turns fluffy while absorbing the sauce, and a squeeze of lemon and fresh cilantro brighten each serving.
Serves 4 people.
Ingredients
- 1 cup basmati rice, rinsed and drained
- 1 pound boneless, skinless chicken thighs, cut into 1-inch pieces
- 1 tablespoon olive oil
- 1 small yellow onion, finely chopped
- 3 cloves garlic, minced
- 1 tablespoon freshly grated ginger
- 2 tablespoons tomato paste
- 2 tablespoons tikka masala spice blend
- 1 can (14 ounces) crushed tomatoes
- 1 cup low-sodium chicken broth
- ½ cup plain Greek yogurt
- ½ teaspoon kosher salt
- ¼ cup chopped fresh cilantro
- 1 lemon, cut into wedges
Instructions
- Heat the oven to 375°F. Lightly grease a 9-by-13-inch baking dish.
- Heat the olive oil in a large skillet over medium heat. Add the onion and cook for 4 to 5 minutes, stirring occasionally, until softened. Stir in the garlic, ginger, tomato paste, and tikka masala spice blend. Cook for 1 minute, until fragrant.
- Add the chicken pieces and salt. Stir to coat them in the spice mixture, then cook for 3 to 4 minutes, turning the pieces so the outsides begin to brown. They do not need to cook through yet.
- Pour in the crushed tomatoes and chicken broth. Stir in the rinsed basmati rice and bring the mixture to a gentle simmer. Remove the skillet from the heat, then stir in the Greek yogurt until blended.
- Transfer everything to the prepared baking dish and spread it into an even layer. Cover tightly with foil and bake for 35 minutes.
- Carefully remove the foil and check that the rice is tender and the chicken is cooked through. If the rice needs more time, cover the dish again and bake for 5 to 10 minutes. Let the casserole rest for 5 minutes, then sprinkle with cilantro and serve with lemon wedges.
Extra Tips
Keep the foil tightly sealed while the casserole bakes so the basmati rice can steam properly. For meal prep, portion the rested casserole into airtight containers and refrigerate, then reheat with a small splash of chicken broth to loosen the rice. Add fresh cilantro and lemon after reheating for a brighter finish.Course: Main Course Cuisine: Indian Equipment: Large Skillet, 9-by-13-Inch Baking Dish, Aluminum Foil
Pesto Chicken, Farro, and Sun-Dried Tomato Casserole
This casserole brings together tender chicken, hearty farro, fragrant pesto, and tangy sun-dried tomatoes. It has a savory, herby flavor with a satisfying chewy texture.
It works well for family meal prep because the ingredients bake together in one dish, making a filling meal that’s easy to portion for the week. A little Parmesan on top adds a savory finish.
Serves 4 people.
Ingredients
- 1 cup pearled farro, rinsed
- 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
- 1/3 cup basil pesto
- 1/2 cup oil-packed sun-dried tomatoes, drained and chopped
- 2 cups low-sodium chicken broth
- 1/2 cup finely chopped yellow onion
- 2 cloves garlic, minced
- 1 cup baby spinach, roughly chopped
- 1/2 cup grated Parmesan cheese, divided
- 1/4 teaspoon black pepper
Instructions
- Heat the oven to 375°F. Lightly grease a 9-by-13-inch baking dish.
- Add the rinsed farro, chicken, pesto, sun-dried tomatoes, chicken broth, onion, garlic, and black pepper to the baking dish. Stir well so the pesto coats the chicken and farro.
- Cover the dish tightly with foil and bake for 40 minutes.
- Carefully remove the foil and stir in the spinach and half of the Parmesan. Cover again and bake for 10 to 15 minutes, until the farro is tender and the chicken is cooked through.
- Remove the foil and sprinkle the remaining Parmesan over the casserole. Let it rest for 5 minutes before serving so the liquid can settle.
Extra Tips
Pearled farro cooks more quickly than whole farro, so check the package and use pearled farro for the timing here. If the farro is still firm after baking, cover the dish again and bake a little longer, checking that there is still enough liquid. Portion leftovers into airtight containers once cooled and reheat with a splash of broth to keep the farro tender.Course: Main Course Cuisine: Italian Equipment: 9-by-13-inch Baking Dish, Foil
Cajun Chicken, Dirty Rice, and Andouille Casserole
This casserole brings Cajun-seasoned chicken, smoky andouille, and savory dirty rice together in one hearty dish. The rice cooks in the same pan, soaking up the flavor from the sausage, vegetables, and chicken broth.
It works well for family meal prep or a cozy weeknight dinner. The finished casserole is tender and filling, with a gentle kick from Cajun seasoning that you can adjust to suit your family.
Serves 4 people.
Ingredients
- 1 pound boneless, skinless chicken thighs, cut into bite-size pieces
- 6 ounces andouille sausage, sliced
- 1 tablespoon olive oil
- 1 small yellow onion, diced
- 1 green bell pepper, diced
- 2 celery ribs, diced
- 2 garlic cloves, minced
- 1 tablespoon Cajun seasoning
- 1 cup long-grain white rice, rinsed and drained
- 2 cups low-sodium chicken broth
- 1 tablespoon tomato paste
- 2 green onions, thinly sliced
Instructions
- Heat the oven to 375°F. Set a large oven-safe skillet over medium heat and add the olive oil.
- Add the andouille and cook for 3 to 4 minutes, stirring now and then, until lightly browned. Transfer it to a plate, leaving the drippings in the skillet.
- Add the chicken pieces to the skillet and sprinkle them with half of the Cajun seasoning. Cook for 4 to 5 minutes, turning the pieces to brown them on the outside. Transfer the chicken to the plate with the sausage. It will finish cooking in the oven.
- Add the onion, bell pepper, and celery to the skillet. Cook for about 5 minutes, stirring occasionally, until they begin to soften. Stir in the garlic and tomato paste, then cook for 30 seconds.
- Add the rinsed rice and the remaining Cajun seasoning. Stir until the rice is coated with the vegetables and seasoning. Pour in the chicken broth and stir, scraping up any browned bits from the skillet.
- Return the chicken and andouille to the skillet and spread them evenly through the rice. Bring the liquid to a gentle simmer, then cover the skillet tightly with a lid or foil.
- Bake for 30 to 35 minutes, until the rice is tender and the chicken is cooked through. Let the casserole rest, covered, for 5 minutes. Fluff the rice gently and scatter the sliced green onions over the top.
Extra Tips
Cajun seasoning blends vary in salt and heat, so check the label before adding extra salt. For meal prep, divide the cooled casserole into individual containers and refrigerate. Reheat portions covered with a splash of chicken broth to help keep the rice tender.Course: Main Course Cuisine: American Equipment: Oven-Safe Skillet, Cutting Board, Knife, Measuring Cups, Measuring Spoons
Teriyaki Chicken, Brown Rice, and Edamame Casserole
This casserole brings together tender chicken, hearty brown rice, and edamame in a savory-sweet teriyaki sauce. It is a filling one-dish meal that works well for family dinners and weekday meal prep.
The rice bakes in the casserole with the chicken, soaking up the sauce as it cooks. Edamame adds a bright, tender bite, while sliced green onions and sesame seeds finish each serving with a little freshness and crunch.
Serves 4 people.
Ingredients
- 1 cup uncooked brown rice
- 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
- 1 cup frozen shelled edamame
- 1 ¾ cups low-sodium chicken broth
- ½ cup teriyaki sauce
- 1 teaspoon toasted sesame oil
- 1 teaspoon grated fresh ginger
- 2 garlic cloves, minced
- 2 green onions, thinly sliced
- 1 tablespoon sesame seeds
Instructions
- Heat the oven to 375°F. Rinse the brown rice under cold water and drain it well.
- In a 9-by-13-inch baking dish, stir together the chicken broth, teriyaki sauce, sesame oil, grated ginger, and minced garlic. Add the rice and stir to spread it evenly across the dish.
- Arrange the chicken pieces in a single layer over the rice. Cover the dish tightly with foil and bake for 60 minutes.
- Carefully remove the foil. Stir in the frozen edamame, then cover the dish again and bake for 15 to 20 minutes, until the rice is tender and the chicken is cooked through.
- Let the casserole rest, covered, for 5 minutes. Fluff the rice gently and sprinkle with the sliced green onions and sesame seeds before serving.
Extra Tips
Keep the dish covered while the rice bakes so it has enough moisture to become tender. If the rice is still firm after the final bake, add a small splash of broth, cover it again, and bake until tender. Divide leftovers into meal-prep containers and reheat with a spoonful of water or broth to keep the rice from drying out.Course: Main Course Cuisine: Asian Equipment: 9-by-13-inch Baking Dish, Measuring Cups, Foil, Knife, Cutting Board
Creamy Mushroom Chicken and Wild Rice Casserole
This casserole pairs tender chicken and nutty wild rice with mushrooms in a creamy, savory sauce. It makes a filling family meal and reheats well for planned lunches.
The rice cooks in the same baking dish, soaking up flavor as the casserole bakes. A golden layer of Parmesan adds a little salty crunch on top.
Serves 4 people.
Ingredients
- 1 cup wild rice blend, rinsed
- 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
- 8 ounces cremini mushrooms, sliced
- 1 small yellow onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 cup low-sodium chicken broth
- 1 cup plain Greek yogurt
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 cup grated Parmesan cheese, divided
- 1 tablespoon chopped fresh parsley
Instructions
- Heat the oven to 375°F. Lightly grease a 9-by-13-inch baking dish.
- Heat the olive oil in a large skillet over medium heat. Add the mushrooms and onion, then cook for 6 to 8 minutes, stirring occasionally, until the mushrooms release their moisture and begin to brown. Stir in the garlic and cook for 30 seconds.
- In a large bowl, whisk together the chicken broth, Greek yogurt, thyme, salt, and black pepper until smooth. Stir in the rinsed wild rice, mushroom mixture, and chicken pieces.
- Transfer the mixture to the baking dish and spread it evenly. Cover tightly with foil and bake for 60 minutes.
- Remove the foil and check that the rice is tender and the chicken is cooked through. If the rice is still firm, cover the dish again and bake for another 10 to 15 minutes. Once tender, sprinkle the remaining Parmesan over the casserole.
- Bake uncovered for 5 to 10 minutes, until the Parmesan is melted and lightly golden. Let the casserole rest for 5 minutes, then sprinkle with parsley before serving.
Extra Tips
Wild rice blends can vary in cooking time, so check the rice before adding the Parmesan and keep the dish covered if it needs longer. For meal prep, divide cooled portions into airtight containers and refrigerate. Reheat with a small splash of broth to loosen the creamy sauce.Course: Main Course Cuisine: American Equipment: 9-by-13-inch Baking Dish, Large Skillet, Large Bowl, Whisk
Mediterranean Chicken, Quinoa, and Chickpea Casserole
This casserole pairs tender chicken with quinoa and chickpeas for a hearty, protein-rich family meal. It is easy to portion for meal prep and brings a colorful Mediterranean feel to the dinner table.
Lemon, oregano, garlic, and feta give the dish a bright, savory flavor. The quinoa cooks right in the casserole, soaking up the seasoned broth while the chickpeas add a creamy bite.
Serves 4 people.
Ingredients
- 1 tablespoon olive oil
- 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
- 1 small red onion, diced
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 cup uncooked quinoa, rinsed
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 cup halved cherry tomatoes
- 2 cups low-sodium chicken broth
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 lemon, zested and juiced
- ½ cup crumbled feta cheese
- 2 tablespoons chopped fresh parsley
Instructions
- Heat the oven to 375°F. Lightly grease a 9-by-13-inch baking dish.
- Heat the olive oil in a large skillet over medium heat. Add the chicken and cook for 4 to 5 minutes, stirring occasionally, until the pieces are lightly browned on the outside. Transfer the chicken to the prepared baking dish.
- Add the red onion to the skillet and cook for 3 minutes, until softened. Stir in the garlic and oregano and cook for 30 seconds.
- Add the rinsed quinoa, chickpeas, cherry tomatoes, chicken broth, salt, and black pepper to the skillet. Stir to combine, then pour the mixture over the chicken in the baking dish. Cover the dish tightly with foil.
- Bake for 35 minutes. Check that the quinoa is tender and the chicken is cooked through. If the quinoa needs more time, cover and bake for another 5 minutes.
- Stir in the lemon zest and lemon juice. Sprinkle the feta and parsley over the casserole before serving.
Extra Tips
Rinsing the quinoa helps keep its flavor mild, and covering the dish tightly helps it cook evenly in the broth. For meal prep, divide the casserole into portions once it has cooled, then reheat with a small splash of water or broth to keep the quinoa moist.Course: Main Course Cuisine: Mediterranean Equipment: Large Skillet, 9-by-13-inch Baking Dish, Aluminum Foil
Chicken Enchilada Rice Casserole with Pinto Beans
This casserole brings together tender chicken, rice, pinto beans, and enchilada sauce in one hearty, family-friendly bake. It is a practical choice for meal prep because the portions are filling and easy to reheat.
Mild green chiles, cumin, and chili powder add a savory enchilada flavor, while melted cheese makes the top cozy and golden. Serve it for a weeknight dinner or portion it out for lunches.
Serves 4 people.
Ingredients
- 1 cup uncooked long-grain white rice
- 1 tablespoon olive oil
- 1 pound boneless, skinless chicken breast, cut into bite-size pieces
- 1 small yellow onion, diced
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1 can (10 ounces) red enchilada sauce
- 1 can (4 ounces) diced green chiles, drained
- 1 can (15 ounces) pinto beans, rinsed and drained
- 1 cup low-sodium chicken broth
- 1 cup shredded Monterey Jack cheese
- 2 tablespoons chopped fresh cilantro
Instructions
- Preheat the oven to 375°F. Rinse the rice under cool water until the water runs mostly clear, then drain it well.
- Heat the olive oil in a large oven-safe skillet over medium heat. Add the chicken and diced onion. Cook for about 5 minutes, stirring occasionally, until the chicken is lightly browned on the outside and the onion begins to soften.
- Stir in the cumin and chili powder. Add the drained rice, enchilada sauce, green chiles, pinto beans, and chicken broth. Stir until everything is evenly combined.
- Bring the mixture to a gentle simmer. Cover the skillet tightly with a lid or foil, then transfer it to the oven. Bake for 35 to 40 minutes, until the rice is tender and the chicken is cooked through.
- Carefully remove the cover and sprinkle the Monterey Jack cheese evenly over the casserole. Return it to the oven uncovered for 5 minutes, until the cheese melts.
- Let the casserole rest for 5 minutes, then sprinkle with chopped cilantro before serving.
Extra Tips
For meal prep, divide the casserole into individual portions after it has cooled, and reheat them covered so the rice stays moist. If you prefer a stronger enchilada flavor, use a spicier red enchilada sauce while keeping the rest of the ingredients the same.
BBQ Chicken, Sweet Potato, and Brown Rice Casserole
This casserole brings together tender chicken, hearty brown rice, and sweet potato with a smoky barbecue flavor. A little cheddar melts over the top, while red onion adds a savory bite.
It works well for family meal prep because the ingredients bake together in one dish and portion easily for weekday lunches or dinners. The sweet potato softens as it cooks, giving the casserole a hearty texture with a hint of natural sweetness.
Serves 4 people.
Ingredients
- 1 cup uncooked brown rice
- 1 medium sweet potato, peeled and cut into ½-inch cubes
- 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
- 1 small red onion, thinly sliced
- 1 cup low-sodium chicken broth
- ¾ cup barbecue sauce, divided
- 1 teaspoon smoked paprika
- ½ teaspoon garlic powder
- ¼ teaspoon black pepper
- 1 cup shredded cheddar cheese
- 2 tablespoons chopped fresh parsley
Instructions
- Heat the oven to 375°F. Rinse the brown rice under cold water and drain it well.
- In a large bowl, stir together the rice, sweet potato, chicken, red onion, chicken broth, ½ cup of the barbecue sauce, smoked paprika, garlic powder, and black pepper. Mix until the chicken and vegetables are coated.
- Transfer the mixture to a greased 9-by-13-inch baking dish and spread it into an even layer. Cover the dish tightly with foil and bake for 60 minutes.
- Check that the rice is tender and the chicken is cooked through. If the rice needs more time, cover the dish again and bake for 5 to 10 minutes, then check once more.
- Remove the foil and drizzle the remaining ¼ cup barbecue sauce over the casserole. Sprinkle the cheddar evenly on top. Bake uncovered for 8 to 10 minutes, until the cheese has melted.
- Let the casserole rest for 5 minutes, then sprinkle with chopped parsley before serving.
Extra Tips
Cut the sweet potato into evenly sized cubes so it softens at the same rate throughout the casserole. For meal prep, divide cooled portions into airtight containers and refrigerate, then reheat until steaming hot with a small splash of chicken broth if the rice seems dry.Course: Main Course Cuisine: American Equipment: 9-by-13-inch Baking Dish, Large Mixing Bowl, Foil, Measuring Cups and Spoons
Tuscan Chicken, Cannellini Bean, and Spinach Rice Casserole
This casserole brings together tender chicken, creamy cannellini beans, spinach, and rice in a tomato-rich sauce with Tuscan-style herbs. Parmesan adds a savory finish, while the beans help make each serving hearty enough for a family meal.
It’s a practical choice for meal prep because everything bakes in one dish. Serve it for a weeknight dinner, or portion leftovers for easy lunches.
Serves 4 people.
Ingredients
- 1 tablespoon olive oil
- 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
- 1 small yellow onion, diced
- 3 garlic cloves, minced
- 1 teaspoon dried Italian seasoning
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 cup long-grain white rice, uncooked
- 1 can (15 ounces) cannellini beans, drained and rinsed
- 1 can (14.5 ounces) diced tomatoes, with their juices
- 1½ cups low-sodium chicken broth
- 3 cups baby spinach
- ½ cup grated Parmesan cheese, divided
Instructions
- Heat the oven to 375°F. Lightly grease a 9-by-13-inch baking dish.
- Warm the olive oil in a large skillet over medium-high heat. Add the chicken and cook for 3 to 4 minutes, stirring occasionally, until the outside is lightly browned. Transfer the chicken to a plate. It will finish cooking in the oven.
- Reduce the heat to medium. Add the onion to the skillet and cook for about 4 minutes, until softened. Stir in the garlic, Italian seasoning, salt, and black pepper, and cook for 30 seconds.
- Add the uncooked rice, cannellini beans, diced tomatoes with their juices, chicken broth, spinach, and browned chicken. Stir until combined and the spinach begins to wilt. Transfer the mixture to the prepared baking dish and spread it evenly. Cover the dish tightly with foil.
- Bake for 40 minutes. Remove the foil and check that the rice is tender and the chicken is cooked through. If the rice needs more time, cover and bake for another 5 to 10 minutes.
- Sprinkle the remaining Parmesan over the casserole. Bake uncovered for 5 minutes, until the cheese melts. Let the casserole rest for 5 minutes before serving.
Extra Tips
Keep the foil sealed during baking so the rice can absorb the broth and tomato juices. For meal prep, cool portions promptly and refrigerate them in airtight containers. Reheat with a small splash of chicken broth to keep the rice moist.Course: Main Course Cuisine: Italian Equipment: Large Skillet, 9-by-13-Inch Baking Dish, Aluminum Foil
Lemon-Dill Chicken, Barley, and Pea Casserole
This casserole brings together tender chicken, chewy barley, and sweet peas in a bright lemon-dill sauce. It makes a hearty, protein-rich family meal that’s easy to portion for weekday lunches.
The barley cooks right in the baking dish, soaking up chicken broth and the fresh flavors of lemon and dill. The result is comforting but not heavy, with a creamy finish from a little Greek yogurt stirred in after baking.
Serves 4 people.
Ingredients
- 1 tablespoon olive oil
- 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
- 1 small yellow onion, finely chopped
- 2 garlic cloves, minced
- 1 cup pearl barley, rinsed
- 2 cups low-sodium chicken broth
- 1 cup frozen peas
- 1 teaspoon lemon zest
- 2 tablespoons lemon juice
- 1 teaspoon dried dill
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ cup plain Greek yogurt
- 2 tablespoons chopped fresh dill
Instructions
- Heat the oven to 375°F. Lightly grease a 2-quart casserole dish.
- Warm the olive oil in a large skillet over medium heat. Add the chicken and cook for 4 to 5 minutes, stirring occasionally, until lightly browned on the outside. Transfer the chicken to the casserole dish.
- Add the onion to the skillet and cook for about 3 minutes, until softened. Stir in the garlic and cook for 30 seconds. Add the rinsed barley, chicken broth, lemon zest, dried dill, salt, and black pepper. Bring the mixture to a gentle simmer.
- Pour the barley mixture over the chicken in the casserole dish and stir to combine. Cover tightly with foil and bake for 50 minutes, until the barley is tender and the chicken is cooked through.
- Stir in the frozen peas, cover the dish again, and bake for 5 minutes, until the peas are heated through. Let the casserole rest for 5 minutes.
- Stir the lemon juice and Greek yogurt together in a small bowl. Fold the mixture into the casserole, then sprinkle with chopped fresh dill before serving.
Extra Tips
Keep the casserole covered while the barley bakes so it can absorb the broth evenly. For meal prep, portion it into containers once cooled, and add a small splash of broth when reheating if the barley has thickened.Course: Main Course Cuisine: Mediterranean Equipment: Large Skillet, 2-Quart Casserole Dish, Mixing Bowl
