Healthy Chicken Broccoli Pasta Casserole : Creamy, Comforting & Dairy-Free Option

Healthy Chicken Broccoli Pasta Casserole: Your New Weeknight Hero

Hey there, friend! Isla here, from my cozy kitchen to yours. Let’s be real for a second: some nights, you just need a big, comforting hug in a baking dish. You’re dreaming of something creamy, cheesy, and utterly satisfying, but maybe your energy levels are at an all-time low and your conscience is whispering something about veggies. Sound familiar? I’ve been there more times than I can count, usually with a hungry crowd (or one very impatient me) staring me down.

That’s exactly why I’m so ridiculously excited to share this recipe with you today. This isn’t just any casserole. This is my Healthy Chicken Broccoli Pasta Casserole, and it’s about to become your weeknight dinner superhero. We’re talking hearty whole wheat pasta, tender chicken, and vibrant broccoli all wrapped up in a sauce so luxuriously creamy, you won’t believe it’s secretly good for you. The magic? A dreamy, dairy-free cashew sauce that comes together in a blender faster than you can preheat the oven.

It’s protein-packed, meal-prep friendly, and seriously adaptable. Got dietary restrictions? No problem! Craving a little extra zing? We’ve got options. This recipe is all about real-life, no-fuss cooking that delivers bold, craveable flavor every single time. So, tie on your favorite apron, put on some fun music, and let’s create some dinnertime magic that’s as nourishing as it is delicious.

The Casserole That Saved My Sanity

This recipe has a special place in my heart, and it all goes back to a particularly chaotic Sunday a few years ago. I had a dozen friends coming over for a casual, post-beach potluck. My plan was an elaborate, three-layer seafood pie—ambitious, I know. Well, the fishmonger was closed, a thunderstorm rolled in, and my kitchen looked like a scene from a cooking-gone-wrong movie. I was staring into an empty fridge, panic rising, when I remembered the core principle from my coastal upbringing: cook with what you have.

I had pasta, a bag of broccoli from the farmer’s market, leftover roast chicken, and a jar of cashew butter I used for smoothies. In a moment of “what’s the worst that could happen?” inspiration, I whipped up a sauce, tossed it all together, and crossed my fingers. The result? A casserole dish that was scraped completely clean. My friends raved about the “incredible creamy sauce” and begged for the recipe. That night, I learned that the best meals aren’t about perfection; they’re about joy, improvisation, and sharing something made with love. This casserole is a testament to that beautiful, delicious chaos.

Gathering Your Flavor Crew

Here’s everything you’ll need to create this masterpiece. Don’t be shy about making swaps—cooking is an adventure, not a strict science!

For the Casserole Base:

• 1 lb whole wheat rotini or pasta of choice: I love rotini because its spirals hold onto the sauce for dear life, giving you maximum flavor in every bite. Feel free to use penne, fusilli, or even chickpea pasta for a gluten-free boost!
• 6–7 cups broccoli florets: We’re loading this up with green goodness! Broccoli adds a wonderful texture and a pop of color. Pro tip: if you’re not a broccoli fan, cauliflower works just as beautifully.
• 3 tbsp avocado oil: My go-to for sautéing because of its high smoke point and neutral flavor. Olive oil or any other neutral oil will do the trick perfectly.
• 6 cups cooked chicken, cubed or shredded: This is the ultimate “use what you have” moment. A store-bought rotisserie chicken is a lifesaver here, or use up last night’s leftover baked or grilled chicken breasts.
• 4 cups shredded cheese, divided: The melty, golden crown on our creation! I use a blend of mozzarella and cheddar for classic comfort. For a dairy-free version, my favorite vegan mozzarella shreds melt like a dream.
• Optional add-ins: 1/2 cup sun-dried tomatoes, 1/2 tsp crushed red pepper flakes: This is where you make it your own! The sun-dried tomatoes add a sweet, tangy punch, and the red pepper flakes bring a subtle, warm heat that balances the creaminess.

For the Magical Cashew Sauce:

• 1 cup creamy cashew butter: This is the heart of our creamy, dairy-free sauce. It creates a rich, velvety base that’s packed with healthy fats. Make sure it’s unsweetened and creamy, not chunky, for the smoothest sauce.
• 1 1/2 cups unsweetened plain cashew or almond milk: This thins our sauce to the perfect pourable consistency. Any unsweetened plant-based milk will work—oat milk is another fantastic option!
• 2 cups low-sodium chicken or vegetable broth: This builds the savory foundation of our sauce. Using low-sodium lets you control the salt level perfectly.
• 1/2 cup almond flour: Our sneaky thickening agent! It gives the sauce a lovely body without needing to make a roux. If you have a nut allergy, oat flour is a 1:1 substitute.
• 1 tsp garlic powder, 1 tsp paprika, 1 tsp dried parsley: The flavor dream team! Garlic powder for punch, paprika for a hint of smokiness, and parsley for a touch of freshness. No garlic powder? A minced garlic clove sautéed with the chicken works too.
• Juice of 1/2 lemon: Don’t you dare skip this! The lemon juice is the secret weapon that cuts through the richness and makes all the flavors pop. It’s the difference between “yum” and “WOW.”
• Salt and black pepper, to taste: The classics. Season as you go, and always do a final taste before it goes in the oven.Print
  

  Healthy Chicken Broccoli Pasta Casserole : Creamy, Comforting & Dairy-Free Option

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  • Author: islamerrick
  • Total Time: 35 mins
  • Yield: 4‑6 servings 1x

  Print Recipe

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  Description

  A hearty yet healthy dairy‑free casserole where tender chicken, vibrant broccoli and pasta come together in a creamy plant‑based sauce—for comfort without the heavy cream.

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  Ingredients

  Scale 1x2x3x

  • 8 oz (≈ 225 g) whole‑wheat or gluten‑free pasta (penne, rotini or your choice)
  • 2 cups cooked chicken breast, chopped or shredded
  • 3 cups broccoli florets (fresh or frozen, thawed)
  • 1 Tbsp olive oil
  • 1 small onion, finely diced
  • 2 garlic cloves, minced
  • 2 Tbsp all‑purpose flour (or gluten‑free flour if needed)
  • 1¼ cups unsweetened plain plant‑based milk (e.g., cashew, almond or soy) — use cashew/almond for neutral flavour. :contentReference[oaicite:0]{index=0}
  • 1 cup low‑sodium chicken or vegetable broth
  • 2 Tbsp nutritional yeast (optional, for “cheesy” flavour)
  • ½ tsp smoked paprika
  • ¼ tsp nutmeg (optional)
  • Salt & freshly ground black pepper, to taste
  • ⅔ to 1 cup dairy‑free shredded cheese (optional) or skip for fully dairy‑free. :contentReference[oaicite:1]{index=1}

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  Instructions

  1. Pre‑heat oven to 375 °F (190 °C). Lightly grease a 9×13‑inch baking dish and set aside.
  2. Cook pasta according to package directions until just **al dente** (a minute or two less than full cook) and drain; set aside.
  3. In a large skillet or saucepan, heat the olive oil over medium heat. Add onion and sauté for ~3‑4 minutes until soft; add garlic and cook ~30 seconds more.
  4. Sprinkle the flour over the onions and garlic and stir for ~1 minute to form a light roux.
  5. Slowly whisk in the plant‑based milk and the broth, stirring constantly until mixture thickens slightly (about 2–3 minutes).
  6. Stir in the nutritional yeast (if using), smoked paprika, nutmeg, salt and pepper to taste.
  7. Add the cooked chicken, broccoli florets and drained pasta into the sauce and stir until everything is evenly coated.
  8. Transfer the mixture into the prepared baking dish. Sprinkle the dairy‑free shredded cheese on top (if using).
  9. Bake for ~15–20 minutes, until bubbly and the top is lightly golden.
  10. Let rest for 5 minutes before serving—serves 4‑6.

  • Prep Time: 10 minutes
  • Cook Time: 25 minutes (including bake)
  • Category: Dinner

  Nutrition

  • Calories: ≈ 300
  • Sugar: ≈ 4‑6 g
  • Sodium: ≈ 400‑550 mg
  • Unsaturated Fat: ≈ 5‑8 g
  • Trans Fat: 0 g

Let’s Build Some Delicious Layers!

Ready to see how this all comes together? It’s easier than you think. I’ll walk you through every step with my favorite chef hacks to ensure success.

1. Preheat and Prep: First things first, get that oven heating to a cozy 375°F (190°C). This gives it plenty of time to reach the perfect temperature for bubbly, golden-brown goodness. While it’s warming up, grab your favorite 9×13 inch casserole dish and give it a light coating of oil or non-stick spray. Chef’s Hack: A well-preheated oven is key for even cooking and that perfect cheese melt from the get-go.
2. Pasta & Broccoli Party: Bring a large pot of salted water to a rolling boil. Add your pasta and cook it according to the package directions, but here’s the game-changer: in the last 2 minutes of the pasta’s cooking time, toss in the broccoli florets. This blanches the broccoli perfectly—making it tender-crisp and brilliantly green, all while saving you from washing a second pot! Drain the whole party together and set it aside. Chef’s Hack: Cooking the broccoli with the pasta is my ultimate weeknight time-saver. It infuses the broccoli with a little starchiness that helps the sauce cling to it, too!
3. Chicken Tango: While the pasta is bubbling away, let’s work on our chicken. Heat the avocado oil in a large skillet over medium heat. Add your cooked chicken and the optional sun-dried tomatoes and red pepper flakes if you’re using them. We’re just warming everything through and letting those flavors get to know each other. Give it a good season with salt and pepper. Chef’s Hack: If you have an extra minute, let the chicken get a few little crispy edges in the pan. That added texture is pure gold in the final casserole.
4. Blend the Liquid Gold: Now for the star of the show—the cashew sauce! You can do this in a blender for a super-silky result, or simply whisk it vigorously in a large bowl. Combine the cashew butter, milk, broth, almond flour, garlic powder, paprika, dried parsley, and lemon juice. Blend or whisk until it’s completely smooth, creamy, and dreamy. Taste it! This is your moment to adjust the seasoning. Need more salt? A bit more lemon? Make it sing to you. Chef’s Hack: If your cashew butter is super thick, warming the milk and broth slightly before blending will help everything emulsify into a perfectly smooth sauce.
5. The Big Combine: In a large mixing bowl (I sometimes just use the empty pasta pot to save on dishes!), combine the drained pasta and broccoli, the warm chicken mixture, and that gorgeous cashew sauce you just made. Stir everything together until every single piece is coated in that creamy goodness. Now, stir in half of your shredded cheese. This creates little cheesy pockets throughout the entire casserole. Chef’s Hack: Mixing some cheese right into the casserole, not just on top, is the secret to next-level cheesiness in every single forkful.
6. Top and Bake: Pour this beautiful, saucy mixture into your prepared casserole dish and spread it out evenly. Now, shower the top with the remaining cheese. This is going to create that irresistible, bubbly, golden crust we all crave. Pop it in the oven and bake for 15-20 minutes, or until the cheese is completely melted and you see happy little bubbles around the edges. If you like a more browned top, kick on the broiler for the last minute or two—just watch it like a hawk! Chef’s Hack: For an extra flavor boost, mix a tablespoon of nutritional yeast or a sprinkle of smoked paprika into the cheese topping before it bakes.

How to Serve This Cozy Masterpiece

The second this beauty comes out of the oven, you’ll want to dive right in—but let it rest for about 5 minutes! This allows the sauce to set slightly, making for cleaner slices. I love serving up generous scoops right into shallow bowls. For a little freshness and color contrast, a simple arugula salad with a lemon vinaigrette on the side is absolute perfection. It also pairs wonderfully with a thick slice of crusty, toasted garlic bread for scooping up every last bit of that creamy sauce. This is casual, comfort food at its best, so serve it with a big smile and enjoy the compliments!

Make It Your Own: Flavor Twists & Swaps

This recipe is a fantastic canvas for your creativity! Here are a few of my favorite ways to mix it up:

• “Alfredo” Style: Swap the paprika for a teaspoon of Italian seasoning and add a pinch of nutmeg to the sauce for a classic, cozy Alfredo vibe.
• Spicy Buffalo Kick: Replace 1/2 cup of the broth with your favorite Buffalo sauce and use a blue cheese or gorgonzola crumble (dairy or vegan) on top before baking.
• Mediterranean Sunshine: Stir in a handful of chopped kalamata olives and artichoke hearts with the chicken, and use a lemon-oregano seasoning blend.
• Turkey or Tuna Twist: No chicken? No problem! Shredded turkey or two cans of drained, solid white tuna are fantastic, protein-packed alternatives.
• Vegan Dream: Use vegetable broth, swap the chicken for two cans of rinsed chickpeas or a pound of sliced cremini mushrooms, and of course, use your favorite vegan cheese.

Isla’s Kitchen Notes & Stories

This recipe has truly evolved in my kitchen. The first time I made it, I was so nervous about the cashew sauce that I kept adding more almond flour, and it turned out a bit too thick—still tasty, but more like a pasta paste! I’ve learned that the sauce will thicken a bit more in the oven, so it’s better for it to be a tiny bit loose when you mix it. The beauty of this dish is its forgiving nature.

It’s also become my go-to for new parents, friends recovering from surgery, or anyone who just needs a no-fuss, nourishing meal. I always double the recipe and freeze one. The number of joyful, grateful texts I’ve gotten featuring a photo of this casserole dish is one of my favorite things about running BiteTide. Food is love, remember? And this casserole? It’s a big, warm, creamy hug.

Your Questions, Answered!

I’ve gotten so many wonderful questions about this recipe over the years. Here are the most common ones to help you out!

Q: My sauce turned out a bit grainy. What happened?
A: This usually happens if the cashew butter wasn’t perfectly smooth to begin with or if it was too cold. The best fix is to always use a high-speed blender if you can, and make sure your cashew butter is well-stirred and at room temperature. If it’s still a little grainy after blending, you can strain it through a fine-mesh sieve for an ultra-silky texture.

Q: Can I make this ahead of time?
A: Absolutely! This is a meal-prep superstar. Assemble the entire casserole right up to the point of baking, cover it tightly, and refrigerate for up to 2 days. When you’re ready, you may need to add 5-10 minutes to the baking time since it’s going in cold. You can also freeze it for up to 3 months. Thaw in the fridge overnight before baking.

Q: I have a nut allergy. What can I use instead of cashew butter?
A> No worries! Sunflower seed butter is a fantastic, nut-free substitute that works beautifully and creates a similar creamy, neutral base. Just make sure it’s unsweetened. For the milk, use oat milk or soy milk, and for the almond flour, sub in oat flour.

Q: My casserole seems a bit dry. How can I prevent that?
A> This can happen if the pasta soaks up too much sauce. To prevent it, make sure you don’t overcook your pasta—al dente is key! Also, ensure your sauce is pourable but not watery. If you’re reheating leftovers, a splash of broth or milk when you warm it up will bring back the creaminess.

Nutritional Information*

*Please note: This is an estimate for 1 serving (based on 12 servings) using regular cheese and may vary based on specific ingredients and brands used.

• Calories: ~610 kcal
• Protein: 40g
• Carbohydrates: 38g
• Fat: 32g

This casserole is a versatile, nourishing, and comforting meal perfect for weeknights, meal prep, or sharing with loved ones. With easy swaps, creative flavor twists, and freezer-friendly convenience, it’s a warm, creamy dish that feels like a big hug in every serving.