Description

Looking for a comforting, nutritious, and family-friendly dinner? This Healthy Chicken Broccoli Pasta Casserole is packed with lean protein, veggies, and whole-grain pasta for a balanced meal. It’s creamy, cheesy, and full of flavor—without being overly heavy!

Ingredients

Scale

8 oz whole wheat or high-fiber pasta (penne, rotini, or elbow)
12 oz broccoli florets (fresh or frozen)
2 tbsp olive oil or butter
1 small onion, thinly sliced
4 cloves garlic, minced
3 tbsp whole wheat flour (or all-purpose)
1 cup low-sodium chicken stock (or vegetable stock)
1½ cups low-fat milk (or unsweetened almond milk)
1 tsp Dijon mustard (adds depth of flavor)
½ tsp sea salt (adjust to taste)
¼ tsp black pepper
2 cups shredded sharp cheddar cheese (divided, 8 oz total)
1 lb cooked chicken breast, diced (rotisserie chicken works great!)

Instructions

1. Prep & Cook Pasta & Broccoli

Preheat oven to 400°F (200°C).
Cook pasta in salted boiling water until al dente (about 8-9 mins).
2 minutes before pasta is done, add broccoli to the pot. Drain together.

2. Make the Cheese Sauce

In a large pan, heat olive oil/butter over medium heat.
Sauté onion for 3 mins, then add garlic and cook 1 more minute.
Sprinkle flour, stir 1 minute to cook off raw taste.
Slowly whisk in chicken stock, then milk, ensuring no lumps.
Add Dijon mustard, salt, and pepper. Simmer until slightly thickened (~3-4 mins).
Remove from heat, stir in 1 cup cheese until melted.

3. Assemble & Bake

In a 9×13-inch baking dish, combine pasta, broccoli, chicken, and sauce. Mix well.
Spread evenly, then bake uncovered for 15 mins.
Sprinkle remaining cheese on top, bake 10 more mins until bubbly and golden.

4. Serve & Enjoy!

Let cool slightly before serving. Garnish with fresh parsley or red pepper flakes if desired.

Notes

✅ Meal Prep Friendly – Assemble ahead, refrigerate, and bake when ready.
✅ Boost Nutrition – Use whole wheat pasta, add spinach, or swap in Greek yogurt for a lighter sauce.
✅ Crispy Top Option – Add a sprinkle of whole wheat breadcrumbs with the cheese for crunch.

Prep Time: 10 minutes
Cook Time: 25 minutes

Nutrition

Calories: 375 kcal Per Serving
Fat: 14g
Carbohydrates: 35g
Fiber: 5g
Protein: 30g