This Chicken and Broccoli Casserole for Strength is a muscle-building staple for your bulking diet and workout plan. Tender chicken, nutrient-packed broccoli, and hearty rice bake into a high-protein, carb-rich dish—perfect for gym-goers aiming to boost strength and fuel gains with a comforting, easy-prep meal.
Recipe Tips and Tricks
Cook rice ahead to save time—leftover rice works great too. Use fresh broccoli for the best texture, but steam it lightly first to avoid sogginess. Shred chicken evenly for consistent bites—rotisserie chicken speeds things up. Layer ingredients evenly in the dish for balanced flavor in every scoop. Double the recipe and bake in bulk for gym diet meal prep all week long.
Why You’ll Love This Recipe
Get ready to bulk up with gusto with this Chicken and Broccoli Casserole for Strength—it’s a powerhouse for your bulking diet and workout routine, and it’s about to become your go-to gym diet meal! This casserole is a strength-training dream: juicy shredded chicken delivers a hefty dose of protein to rebuild those muscle fibers, while broccoli packs in vitamins and fiber, and brown rice fuels your lifts with complex carbs—all baked into a comforting, cheesy dish that’s as tasty as it is functional. It’s a breeze to whip up—mix, layer, and bake—yet delivers a hearty, satisfying meal that keeps your gains on track. Whether you’re refueling post-workout, prepping for the week, or just craving a solid dish after the gym, this recipe is a winner—protein-packed, nutrient-dense, and delicious enough to keep you pumped for every rep!
Chicken and Broccoli Casserole for Strength
Protein-rich chicken and broccoli casserole—strength-building gym fuel.
Ingredients
- 1 ½ lbs boneless, skinless chicken breasts (about 3 medium)
- 4 cups broccoli florets
- 2 cups cooked brown rice
- 1 cup shredded sharp cheddar cheese
- ½ cup plain Greek yogurt (full-fat)
- ½ cup low-sodium chicken broth
- 1 tsp garlic powder
- 1 tsp paprika
- Salt and pepper to taste
Instructions
- Gear Up for Strength: Preheat your oven to 375°F—get it ready for this muscle-building bake! Grab a pot, a baking dish (9x13 works great), a cutting board, and a knife—let’s power up your gym game with a big, excited grin!
- Cook the Chicken: Bring a pot of water to a boil, add your chicken breasts, and simmer for 15-20 minutes until cooked through (165°F internal temp). Pull them out, let them cool slightly, then shred with two forks—your protein base is ready!
- Prep the Broccoli: While the chicken cooks, rinse your broccoli florets and steam them lightly in a steamer basket or microwave for 3-4 minutes—just until bright green and tender-crisp. This keeps them from getting mushy in the bake!
- Mix the Base: In a large bowl, combine the shredded chicken, steamed broccoli, and 2 cups of cooked brown rice—toss it all together like you’re mixing gains! This trio’s about to fuel your strength goals!
- Make it Creamy: Stir in ½ cup Greek yogurt and ½ cup chicken broth into the chicken-veggie mix—blend it well for a creamy texture without the guilt! Sprinkle in 1 teaspoon garlic powder, 1 teaspoon paprika, and a pinch of salt and pepper—give it a good stir for flavor!
- Layer the Casserole: Spread the mixture evenly into your baking dish—smooth it out with a spoon so every bite’s packed with goodness! This is your strength-building foundation, ready to bake!
- Top with Cheese: Sprinkle 1 cup of shredded cheddar cheese over the top—cover it generously for that melty, protein-rich finish! The cheese is your reward for all those reps—let’s get it golden!
- Bake It Up: Pop the dish into the oven and bake for 35-40 minutes—until the cheese is bubbly and golden, and the edges are slightly crisp! Your kitchen’s about to smell like a gym-goer’s paradise!
- Check and Rest: Pull it out and check—the cheese should be melted, and the casserole hot through! Let it rest for 10 minutes—helps it set and keeps the chicken juicy for your bulk diet!
- Serve and Fuel: Scoop out hearty portions onto plates or into meal prep containers—dig into the tender chicken, crisp broccoli, and cheesy rice! Pair with a side of fruit if you’re extra hungry—it’s gym fuel that’s tasty and effective. Enjoy every strength-boosting bite!
Notes
- Shred chicken warm—it pulls apart easier than when cold, saving you hassle!
- Steam broccoli lightly—overcooking makes it soggy and kills the texture in your casserole.
- Prep in bulk—double it for the week to keep your bulking diet locked and loaded!
Nutrition Information
Yield
6Serving Size
1Amount Per ServingCalories 469Total Fat 18gSaturated Fat 9gTrans Fat 0gUnsaturated Fat 7gCholesterol 135mgSodium 433mgCarbohydrates 25gFiber 5gSugar 2gProtein 51g
The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.
Ingredients Notes
Chicken breasts are the protein hero—lean and packing about 26g protein per 4 oz, perfect for bulking. Broccoli adds vitamins C and K plus fiber—fresh florets hold up best. Brown rice provides complex carbs (45g per cup)—sustained energy for strength. Cheddar cheese offers extra protein and fat—sharp cheddar boosts flavor. Greek yogurt keeps it creamy with added protein (10g per cup)—plain, full-fat is ideal. Garlic powder and paprika enhance taste—simple seasonings for clean eating. Chicken broth ties it together—low-sodium keeps it healthy.
Variations and Substitutions
Swap chicken breasts for thighs for more fat and flavor—slightly higher calories but still protein-rich. Use cauliflower rice instead of brown rice for a low-carb twist—keeps it gym-friendly. Sub broccoli with asparagus or green beans for veggie variety—steam them first. Replace cheddar with mozzarella or Parmesan for a different cheesy vibe. Use sour cream or cream cheese instead of Greek yogurt for a richer texture—less protein, more fat. Add chili flakes or cumin for a spicy kick—tailor it to your taste.
Storage Options
Store leftovers in airtight containers in the refrigerator for up to 4 days—ideal for gym meal prep! Reheat in the oven at 350°F for 15-20 minutes to keep it moist and cheesy, or microwave with a splash of broth for speed. Freezes well for up to 2 months; portion into containers—thaw overnight in the fridge before reheating for best texture.
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