HEALTHY Chicken and Broccoli Pasta Bake

Imagine sinking your fork into a bubbling hot HEALTHY Chicken and Broccoli Pasta Bake where tender chunks of protein-packed chicken, vibrant green broccoli florets, and al dente pasta are bound together with a lighter, creamy sauce. This comforting casserole transforms simple ingredients into a nutritious weeknight dinner that the whole family will request again and again. Unlike traditional pasta bakes that can be heavy and indulgent, this HEALTHY Chicken and Broccoli Pasta Bake delivers all the satisfaction without the guilt. You’ll learn how to create a perfectly balanced meal that’s protein-rich, veggie-loaded, and absolutely delicious without excessive calories.

Why You’ll Love This Recipe

This HEALTHY Chicken and Broccoli Pasta Bake stands out as a nutritious twist on classic comfort food that doesn’t sacrifice flavor for health benefits. The combination of lean protein from the chicken breast, fiber-rich broccoli, and wholesome pasta creates a perfectly balanced meal in one dish.

What makes this casserole special is the luxurious sauce that’s been lightened up without losing creaminess. Instead of heavy cream, we use a combination of low-fat milk, Greek yogurt, and just enough cheese to achieve that satisfying richness while cutting back on calories and fat.

The contrasting textures will delight your senses – tender chicken pieces, perfectly cooked pasta with a slight chew, crisp-tender broccoli, and that golden, slightly crunchy topping that forms during baking. The dish delivers a symphony of flavors with herby notes, savory chicken, and subtle garlic undertones that come together beautifully.

Best of all, this nutritious chicken pasta bake can be prepped ahead, making it perfect for busy weeknights when you need a wholesome meal without spending hours in the kitchen.

Ingredients

For this HEALTHY Chicken and Broccoli Pasta Bake, you’ll need:

• 8 oz (225g) whole grain pasta (penne, rotini, or fusilli work well)
• 1 lb (450g) boneless, skinless chicken breasts, cut into 1-inch cubes
• 4 cups (280g) fresh broccoli florets, cut into bite-sized pieces
• 1 medium onion, finely diced (about 1 cup)
• 3 cloves garlic, minced
• 1 tablespoon olive oil
• 1 tablespoon whole wheat flour
• 1½ cups (360ml) low-fat milk
• ½ cup (120g) plain Greek yogurt (2% or full-fat works best)
• 1 cup (115g) reduced-fat shredded mozzarella cheese, divided
• ¼ cup (25g) grated Parmesan cheese
• 1 teaspoon Italian seasoning
• ½ teaspoon paprika
• ¼ teaspoon red pepper flakes (optional)
• Salt and black pepper to taste
• 2 tablespoons whole wheat breadcrumbs (optional, for topping)

Choose high-quality, lean chicken breast for the best protein content without excess fat. Fresh broccoli provides superior texture and nutrition compared to frozen, though frozen can work in a pinch. The whole grain pasta adds extra fiber and nutrients that regular pasta lacks, making this broccoli chicken pasta bake truly healthier.

Pro Tips

Master the Pasta Cooking
Cook your pasta just to al dente or even slightly underdone (about 1-2 minutes less than package directions). This prevents the pasta from becoming mushy during baking. The pasta will continue cooking in the oven, absorbing flavors from the sauce while maintaining its texture. This is perhaps the most crucial step for a perfect HEALTHY Chicken and Broccoli Pasta Bake.

Properly Prepare the Broccoli
Blanch the broccoli florets for just 2 minutes in boiling water, then immediately transfer to an ice bath. This quick cooking method locks in the bright green color, preserves nutrients, and ensures the broccoli won’t overcook in the oven. Well-prepared broccoli will retain a slight crunch in your finished bake, providing textural contrast to the soft pasta.

Create a Lighter Sauce That Still Satisfies
The secret to a creamy yet healthy sauce is proper temperature control. When adding Greek yogurt, remove your pan from heat and let the sauce cool slightly before stirring it in to prevent curdling. This technique allows you to achieve rich creaminess without heavy cream. For extra flavor depth without additional fat, add a tablespoon of low-sodium chicken broth concentrate to your sauce.

Instructions

Step 1: Prepare Your Ingredients
Preheat your oven to 375°F (190°C) and lightly grease a 9×13 inch baking dish. Bring a large pot of salted water to a boil. Cook the whole grain pasta for 2 minutes less than package directions for al dente. During the last 2 minutes of cooking, add the broccoli florets to briefly blanch them. Drain everything together and set aside. Meanwhile, season the chicken cubes with salt, pepper, and a pinch of Italian seasoning.

Step 2: Cook the Chicken
Heat olive oil in a large, deep skillet over medium-high heat. Add the chicken pieces and cook until golden on the outside and nearly cooked through, about 5-6 minutes. The chicken should reach an internal temperature of about 155°F (it will finish cooking in the oven). Transfer the chicken to a plate and set aside.

Step 3: Make the Lightened-Up Sauce
In the same skillet, reduce heat to medium and add the diced onion. Sauté until translucent, about 3-4 minutes. Add the minced garlic and cook for another 30 seconds until fragrant. Sprinkle the flour over the onions and garlic, stirring constantly for 1 minute to cook out the raw flour taste. Gradually whisk in the milk, stirring continuously to prevent lumps from forming. Bring the mixture to a gentle simmer until it begins to thicken slightly, about 3-4 minutes.

Step 4: Finish the Sauce
Remove the skillet from heat and let cool for 2 minutes. Stir in the Greek yogurt until completely incorporated. Add ¾ cup of mozzarella cheese and all of the Parmesan cheese, stirring until melted and smooth. Season with Italian seasoning, paprika, red pepper flakes (if using), and salt and pepper to taste. The sauce should be creamy but not too thick – it will continue to thicken as it bakes.

Step 5: Assemble and Bake
Fold the pasta, broccoli, and chicken into the sauce, ensuring everything is well coated. Transfer the mixture to your prepared baking dish. Sprinkle the remaining ¼ cup of mozzarella cheese on top, followed by the breadcrumbs if using. Cover with foil and bake for 20 minutes, then remove the foil and bake for an additional 5-10 minutes until the top is golden and the edges are bubbling. Let the HEALTHY Chicken and Broccoli Pasta Bake rest for 5 minutes before serving to allow the sauce to set.

Variations

Mediterranean Version
Transform your HEALTHY Chicken and Broccoli Pasta Bake with Mediterranean flavors by adding ½ cup chopped sun-dried tomatoes, ⅓ cup sliced kalamata olives, and substituting feta cheese for half of the mozzarella. Include 1 teaspoon of dried oregano in your seasoning blend and finish with fresh chopped parsley. This variation adds bright, tangy notes while keeping the dish nutritious and colorful.

Vegetarian Option
Create a meat-free version by replacing chicken with 2 cups of chickpeas (drained and rinsed) or 12 ounces of firm tofu cut into cubes and lightly sautéed with the same seasonings. Add 1 cup of sliced mushrooms for extra umami flavor and 1 diced red bell pepper for additional nutrients and color. This plant-based version of the broccoli pasta bake delivers plenty of protein and satisfying texture.

Dairy-Free Adaptation
For those avoiding dairy, substitute the milk with unsweetened almond or oat milk and use nutritional yeast (about 3-4 tablespoons) instead of cheese. Replace Greek yogurt with dairy-free yogurt or ¼ cup of cashew cream made by blending soaked cashews with water until smooth. Season with a touch more garlic powder and a tablespoon of lemon juice to enhance flavors naturally.

Storage and Serving

This HEALTHY Chicken and Broccoli Pasta Bake keeps beautifully, making it perfect for meal prep. Store leftovers in an airtight container in the refrigerator for up to 4 days. When reheating, add a splash of milk or chicken broth to maintain moisture, then heat in the microwave until the internal temperature reaches 165°F, or bake covered at 350°F for about 20 minutes.

For freezing, portion the completely cooled pasta bake into individual servings or freeze the entire casserole (minus any breadcrumb topping) for up to 3 months. Thaw overnight in the refrigerator before reheating for best results.

Serve this nutritious casserole with a crisp side salad dressed with lemon vinaigrette for a complete meal that balances the warm comfort of the pasta bake with fresh vegetables. For a beautiful presentation, garnish with fresh basil or parsley just before serving.

For a heartier meal, pair with whole grain garlic bread or roasted vegetables like asparagus or cherry tomatoes, which complement the flavors while adding more nutritional value to your dinner.

FAQs

Can I use frozen broccoli instead of fresh?
Yes, you can use frozen broccoli in a pinch. There’s no need to blanch it first – simply thaw it completely, pat dry with paper towels to remove excess moisture, and add it directly to the sauce. Be aware that frozen broccoli may result in a slightly softer texture in the final dish.

How can I make this recipe gluten-free?
Easily adapt this HEALTHY Chicken and Broccoli Pasta Bake by substituting the whole wheat pasta with your favorite gluten-free pasta variety (corn, rice, or chickpea pasta work well). Replace the whole wheat flour with cornstarch or a gluten-free flour blend for thickening the sauce, and use gluten-free breadcrumbs for topping if desired.

Can I prepare this dish ahead of time?
Absolutely! Assemble the entire casserole up to 24 hours in advance, cover tightly with plastic wrap, and refrigerate. When ready to bake, remove from the refrigerator 30 minutes before cooking, and add an extra 5-10 minutes to the covered baking time since it will be starting cold.

What’s the best way to ensure the chicken stays moist?
For juicy chicken, avoid overcooking during the initial sauté – remove it from the heat when it’s just shy of being fully cooked (around 155°F). The chicken will finish cooking gently in the oven. Additionally, cutting the chicken into even-sized pieces ensures uniform cooking.

Can I add more vegetables to make it even healthier?
Definitely! This recipe is very adaptable. Try adding 1 cup of baby spinach, 1 diced bell pepper, 1 cup of sliced mushrooms, or 1 cup of frozen peas. Just make sure any additional vegetables are either pre-cooked or cut small enough to cook through during the baking process.

Conclusion

This HEALTHY Chicken and Broccoli Pasta Bake is comfort food at its finest — reinvented with nutrition in mind without sacrificing an ounce of flavor. The combination of tender chicken, nutritious broccoli, and whole grain pasta creates a balanced meal that satisfies both your taste buds and your health goals. It’s the kind of dish that proves eating well doesn’t mean giving up the foods you love, but rather transforming them into versions that love your body back. Whether you’re feeding a family on a busy weeknight or meal prepping for yourself, this versatile pasta bake delivers wholesome, delicious nutrition in every bite.

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