As a true casserole fan, I’ve always loved how easy they are to prepare while still being incredibly delicious. The flavor and results of a low sodium version can surprise you, it’s the perfect comfort food for dinner without the extra salt.
One of my family’s dinnertime favorites is a low salt broccoli chicken casserole with a creamy layer of swiss cheese, giving it that rich taste we all crave in a meal that fits a low sodium diet. Surprisingly, a generic brand might be the lowest in sodium, while a national brand-name can have added sodium even in plain chicken.
When choosing chicken breasts, always check the nutrition labels carefully. Avoid rotisserie chicken from the grocery store, as it’s often high in sodium. Instead, look for options around 60-70 mg per serving and skip anything injected with a saltwater solution that adds hidden sodium.
Why You’ll Love This Low Sodium Chicken Casserole Recipe
- This healthy version of the chicken and rice casserole skips any condensed soup or canned soup, helping you avoid excess salt and preservatives. It’s a clean, wholesome dish that keeps all the flavor without the unhealthy extras.
- Cook everything in a single Dutch oven — that means fewer dishes, less cleanup, and more time to enjoy your meal. In just 20 minutes of hands-on prep, you can have it ready for the oven.
- With its creamy sauce, tender chicken, and melted cheese, this casserole turns even veggie skeptics into fans. It’s comforting, hearty, and deeply satisfying, perfect for a cozy winter evening or any year-round dinner.
- Packed with lean protein, fiber, and complex carbohydrates, this easy-to-make meal offers everything you need for a balanced healthy casserole. It’s also a smart way to use leftover chicken and vegetables while keeping your diet on track.
Ingredients You’ll Need for This Low Sodium Chicken Casserole
- Broccoli Florets: Use fresh broccoli cut into smaller pieces or frozen broccoli for convenience. It adds fiber, color, and a wholesome crunch to your casserole.
- Chicken Breasts: Choose boneless, skinless chicken breasts for lean protein, or chicken thighs for a more moist and tender texture.
- Unsalted Butter: Adds a rich flavor and smooth texture without increasing sodium, making your dish healthy and satisfying.
- 4. Medium Onion: Brings natural sweetness and depth to the casserole, enhancing flavor without excess salt.
- Cooked Rice: Use brown basmati, jasmine, or long grain rice for a firm bite. Avoid short grain or wild rice to prevent the dish from turning mushy.
- Eggs: Help bind the ingredients together, keeping the casserole creamy and well-structured.
- Milk: Creates a smooth sauce base and balances the flavors, making the casserole light yet hearty.
- Grated Swiss Cheese (Divided): Adds a mild, creamy taste and helps form a golden, cheesy top layer.
- Low Sodium Broth: Whether vegetable broth, chicken broth, or Instant Pot chicken broth made from organic low sodium bouillon cubes, it keeps flavors rich without excess salt.
- Avocado Oil or Neutral Cooking Oil: Enhances the texture and blends ingredients evenly for a delicious, smooth consistency.
- Yogurt: Adds creaminess and a tangy touch. Avoid skim yogurt as it lacks flavor and doesn’t enrich the texture.
- Cheese Mix: Brings cheesy richness and depth to your casserole, making every bite satisfying.
- Spices: A blend of dried oregano, Italian seasoning, garlic powder, salt, and pepper adds aroma and rounds out the flavor beautifully.
- Green Onion: Adds a fresh finish and bright color to your low sodium chicken casserole.
How to Make This Recipe
1. Preheat the Oven
Preheat oven to 375 degrees Fahrenheit or 350 degrees depending on your method to ensure even cooking of your low sodium chicken casserole.
2. Prepare the Base
In a large pot or Dutch oven, heat olive oil and sauté onion and garlic over medium heat for 5 minutes to 6 minutes until vegetables shimmer, creating a flavorful base.
3. Cook the Vegetables
Add celery, mushrooms, Italian seasoning, thyme, coconut milk, and water. Boil and then reduce heat to low, cook for 20 minutes until softened. Blend with an immersion blender for creamier consistency if desired.
4. Prepare the Rice and Chicken
Mix wild rice or 2 cups quick-cook rice with the soup mixture. Add cubed uncooked chicken into the rice mixture in a casserole dish or Dutch oven lid. Cover with tin foil or Dutch oven lid.
5. Bake the Casserole
Bake in the oven for 1 hour until hot and bubbling. If using 350-degree oven, add swiss cheese on top fifteen minutes remaining and return oven for the remaining cook time.
6. Sear the Chicken Option
In a preheated large Dutch oven on stovetop over medium-high heat with a bit of oil, sear chicken, adding oregano, Italian seasoning, garlic powder, salt, and pepper. Cook 5 minutes while stirring occasionally.
7. Add Rice and Veggies
Add rice, veggies, and stock to the pan, stir, and bring to boil. Top with broccoli, do not stir, cover, and bake for 40 minutes in the oven.
8. Finish with Sauce and Cheese
Remove pot, add yogurt and chopped green onion, stir, then sprinkle cheese on top. Cover and let stand 5 minutes to allow cheese to melt.
9. Serve and Enjoy
Garnish with parsley and fresh lemon juice. Serving immediately ensures the casserole stays hot and flavorful for everyone to enjoy.
10. Double-Check Internal Temperature
After one hour passed, double-check chicken has reached internal temperature 165 degrees to ensure safe and perfectly cooked low sodium chicken casserole.
Delicious Variations You Can Try
- Swap chicken breasts with chicken thighs for a juicier, tender texture.
- Use brown, jasmine, or long grain rice instead of white rice for firmer grains.
- Replace regular broth with low sodium vegetable or chicken broth or bouillon cubes.
- Substitute 2% or higher fat yogurt for cream to keep it creamy and low sodium.
- Mix in cheeses like marble, cheddar, Parmesan, or colby jack for a rich flavor.
- Add extra vegetables such as celery, mushrooms, or green onions for fiber and taste.
- Use avocado or neutral oil instead of butter to adjust fat content.
