Family-Friendly Cheesy Chicken Spinach Rice Casserole
When you’re craving comfort food but still want to keep things light, this Cheesy Chicken Spinach Rice Casserole Bake delivers the best of both worlds.
It’s rich, creamy, cheesy, and satisfying while relying on wholesome ingredients and a homemade cream sauce instead of canned soup.
This easy casserole is perfect for busy weeknights, meal prep, or feeding a hungry family.
The Ingredients
Chicken Breast: Chicken breast is an excellent source of lean protein, which helps support muscle maintenance and keeps you feeling full and satisfied.
Because it’s naturally low in saturated fat, it’s a great choice for creating lighter comfort-food recipes without sacrificing flavor.
I used a rotisserie chicken to make the recipe even easier.
Spinach: Frozen chopped spinach is a convenient and budget-friendly way to add vegetables to your meals. Spinach is rich in vitamins A, C, and K, as well as iron, folate, and antioxidants.
Adding spinach boosts both the nutrition and color of this casserole while blending beautifully into the creamy sauce.
Rice: Rice provides complex carbohydrates that supply your body with energy. It also helps make the casserole filling and satisfying. Brown rice offers additional fiber, while white rice provides a soft texture that works perfectly in baked casseroles.
Onions: Onions add natural sweetness and depth of flavor without adding significant calories. They also contain beneficial plant compounds and antioxidants that support overall health.
Skim Milk: Using skim milk creates a creamy sauce while keeping the dish lighter than traditional cream-based casseroles. Skim milk provides calcium, vitamin D, and protein while contributing very little fat.
All-Purpose Flour: A small amount of flour thickens the homemade cream sauce, creating that classic casserole texture without the need for canned cream soups. Because only a few tablespoons are used, it helps achieve creaminess with minimal added calories.
Chicken Broth: Low-sodium chicken broth enhances the savory flavor of the sauce while adding moisture and richness. Using broth instead of heavy cream helps keep the casserole lighter while maintaining a comforting taste.
Part-Skim Mozzarella Cheese: Part-skim mozzarella provides the cheesy topping everyone loves while containing less fat than full-fat cheese. It’s also a good source of protein and calcium, helping make the casserole more satisfying.
Parmesan Cheese: A little Parmesan goes a long way. Its bold, nutty flavor adds richness and depth, allowing you to use a smaller amount of cheese while still achieving plenty of flavor.
Seasonings: Using seasonings adds layers of flavor without extra calories. It’s an easy way to make healthy meals taste indulgent.
Click here to track the points on your Weight Watchers app. The full nutrition information can be found at the bottom of the recipe card.
How to Make Cheesy Chicken Spinach Rice Casserole
Preheat the oven to 375 degrees F. Spray an 8×8 baking dish with nonstick cooking spray.
Heat oil in a large skillet over medium heat. Cook the onions until softened, about 5 minutes. Add the minced garlic during the last 30 seconds.
Sprinkle flour over onions and cook 1 minute, stirring constantly.
Slowly whisk in skim milk and chicken broth.
Stir in the seasonings and Dijon mustard. Simmer 4–5 minutes until thickened and creamy.
In a large bowl, combine the cooked chicken, cooked rice, spinach, 1/2 cup of mozzarella cheese, and Parmesan cheese. Pour the sauce over the mixture and stir until evenly coated.
Transfer to the prepared baking dish. Sprinkle the remaining 1/2 cup of mozzarella over the top.
Bake uncovered for 25–30 minutes, until bubbly and lightly golden on top.
Why This Works for Weight Watchers
- It’s high in protein to help keep you full for hours. There’s 35g of protein per serving.
- Instead of relying on canned cream soups or heavy cream, this casserole gets its creamy texture from skim milk, broth, onions, and a small amount of flour.
- Spinach, onions, herbs, and seasonings add volume, flavor, vitamins, and minerals without adding many Points.
- The combination of lean chicken, rice, vegetables, and part-skim mozzarella creates a balanced meal that’s hearty enough to satisfy a casserole craving.
Family-Friendly Cheesy Chicken Spinach Rice Casserole
Ingredients
For the homemade cream sauce:
- 1 small onion, finely diced
- 2 teaspoons olive oil
- 2 cloves garlic, minced
- 3 tablespoons all purpose flour
- 1 cup skim milk
- 1 cup low-sodium chicken broth
- 1/2 teaspoon onion powder
- 1/2 teaspoon black powder
- 1/4 teaspoon poultry seasoning
- Salt, to taste
For the casserole:
- 2 cups cooked chicken breast, shredded
- 1 1/2 cups cooked rice
- 5 oz. frozen chopped spinach (thawed and drained)
- 1 cup part-skim mozzarella cheese, shredded
- 2 tablespoons grated Parmesan cheese
- 2 teaspoons Dijon Mustard
Instructions
- Preheat the oven to 375 degrees F. Spray an 8×8 baking dish with nonstick cooking spray.
- Heat oil in a large skillet over medium heat. Cook the onions until softened, about 5 minutes. Add the minced garlic during the last 30 seconds.
- Sprinkle flour over onions and cook 1 minute, stirring constantly. Slowly whisk in skim milk and chicken broth.
- Stir in the seasonings and Dijon mustard. Simmer 4–5 minutes until thickened and creamy.
- In a large bowl, combine the cooked chicken, cooked rice, spinach, 1/2 cup of mozzarella cheese, and Parmesan cheese. Pour the sauce over the mixture and stir until evenly coated.
- Transfer to the prepared baking dish. Sprinkle the remaining 1/2 cup of mozzarella over the top.
- Bake uncovered for 25–30 minutes, until bubbly and lightly golden on top.
Notes
Here are some more Weight Watchers friendly recipes:
Slow Cooker Chicken Enchilada Casserole
Are you looking for a meal plan that’s Weight Watchers friendly? I have over 300 meal plans that you can choose from and I post a new one each week. Click here to check them out!
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