I happen to be a big casserole fan. They just seem so easy and the results are delicious. Oftentimes casseroles lean heavily on ingredients like canned condensed soups that jack up the salt content. But you can make a low sodium casserole for dinner that delivers delicious flavor without adding a lot of unnecessary salt.
Casseroles are the ultimate comfort food and this recipe for a low sodium broccoli chicken casserole will become a dinnertime favorite. The low salt dinner comes together very quickly and you even get cheese! Yes, that’s right you can make a low sodium casserole that includes cheese. You just have to pick the right one. By using swiss cheese you can create a low sodium meal complete with a cheesy taste.
Chicken selection plays an important role in determining the sodium content of your casserole. Rotisserie chickens are a non-starter. I know they smell amazing at the grocery store but they are full of sodium.
You’ll also need to read the nutrition labels on the various packages of chicken breasts. You are looking for chicken that has approximately 60-70 mg of sodium per serving. As long as you are in the ballpark of that range, you are ok.
But avoid any chicken breasts that are injected with a saltwater solution. This results in a plumper-looking piece of meat, but it also adds hidden sodium to your meal. And it is incorrect to assume a national brand-name product to be the lowest in sodium. At my local store, the national brand has a lot of added sodium while the generic brand is nothing but plain chicken.
Can you substitute chicken for another meat?
Sure! This dish also tastes great with pork. Just cube up a loin of pork and add it in place of the chicken. But the same grocery store warning about added salt also applies to pork. Be sure to look for pork without added salt.
Can you freeze broccoli chicken casserole?
You sure can! Since this casserole isn’t made with sour cream or cottage cheese, you can easily freeze it. However, I would suggest cutting your casserole into smaller portions instead of freezing the whole dish.
- 12-ounce bag of broccoli florets
- 1 medium onion, chopped
- 2 chicken breasts, diced
- 2 tablespoons unsalted butter
- 2 eggs, beaten
- 2 cups milk
- 2 cups cooked rice (brown or white)
- 2 cups grated swiss cheese (divided)
- Preheat oven to 350 degrees.
- Prepare 2 cups of rice - suggest you use quick-cook rice but not a microwavable bag because those have added salt
- Melt butter in a large skillet and then add onion and chicken breast. Cook until the exterior is browned. It is going in the oven so you do not have to cook the chicken all the way through but you do want a good sear.
- Mix all remaining ingredients, including one cup of swiss cheese, in a large bowl then transfer into an 8x8 casserole dish sprayed with cooking spray. Add chicken and onions.
- Bake in a 350-degree oven for about an hour. With about fifteen minutes remaining, sprinkle the remaining cup of swiss cheese over the top of the dish and return to the oven for remaining cook time. When one hour has passed, double-check that chicken has reached an internal temperature of 165 degrees.
- So let’s talk quantity of ingredients here. You may want to play around with the amount of chicken. Some people like a bit meatier casserole, in that case, use three chicken breasts.
- Depending on the amount of chicken you use, you may want to use a 9x13 casserole dish as opposed to an 8x8 dish.
- It can be difficult to find shredded swiss cheese, so I buy a block of Swiss cheese at Walmart and use my box shredder. Yes, it takes an extra minute or two but it is worth the effort to be able to enjoy a low sodium cheese with this dish.
- Make this a one-pot wonder! Use a large castiron skillet to cook everything on your stovetop, then transfer that oven-safe skillet directly into the oven. Well, it is almost a one-pot wonder…you still have to cook your rice. But it is still nice to be able to go right from stovetop to oven.