High-Protein Teriyaki Chicken and Broccoli Skillet Casserole

Looking for a quick, protein-packed dinner that doesn’t compromise on flavor? This Teriyaki Chicken and Broccoli Skillet Casserole is the perfect solution. Ready in just 30 minutes, it’s ideal for busy weeknights or meal prep. Using one skillet, this hearty dish combines tender chicken, fresh vegetables, and wholesome brown rice with a savory teriyaki sauce for a meal everyone will love.

Why You’ll Love This Recipe

the finished casserole, styled beautifully in the skillet


  • High-Protein: Packed with lean chicken for muscle-building nutrition.
  • Wholesome Ingredients: Includes nutrient-dense broccoli and brown rice.
  • Quick & Easy: Ready in just half an hour with minimal cleanup.
  • Customizable: Swap or add your favorite veggies to make it your own.

Ingredients

neatly arranged ingredients, such as broccoli, chicken, teriyaki sauce


  • 2 tablespoons sesame oil
  • 3 cups broccoli florets (bite-sized)
  • 1 cup red bell pepper, diced
  • 1 cup scallions, sliced
  • 1/3 cup low-sodium teriyaki sauce
  • 1/4 cup water
  • 2 tablespoons cornstarch
  • 2 cloves garlic, finely grated
  • 3 cups cooked chicken, shredded or sliced
  • 3 cups cooked brown rice
  • Optional: Toasted sesame seeds or sliced almonds for garnish

Directions

process shot of the chicken and vegetables cooking in the skillet


1. Preheat Your Oven:
Set your oven to 350°F.

2. Sauté the Vegetables:
Heat sesame oil in a large ovenproof skillet over medium heat. Add broccoli, bell pepper, and scallions. Cook, stirring frequently, for 3–5 minutes or until the vegetables start to soften.


3. Prepare the Sauce:
In a small bowl, whisk together the teriyaki sauce, water, cornstarch, and garlic until smooth.

4. Combine Everything:
Add the cooked chicken, brown rice, and the prepared sauce to the skillet. Stir until everything is well coated and evenly combined.

5. Bake the Casserole:
Transfer the skillet to the oven and bake for about 15 minutes, or until the vegetables are tender and the casserole is warmed through.

6. Garnish and Serve:
Sprinkle with toasted sesame seeds or sliced almonds for added crunch, if desired. Serve warm and enjoy!


Tips for Success


  • Short on Time? Use rotisserie chicken and pre-cooked microwaveable brown rice for an even quicker meal.
  • Veggie Variations: Swap broccoli for snap peas or zucchini, or add mushrooms for an earthy flavor.
  • Storage: Refrigerate leftovers in an airtight container for up to 3 days. Reheat in the microwave or stovetop.

Nutrition Information (Per Serving)

  • Serving Size: About 1 1/4 cups
  • Calories: 320
  • Protein: 27g
  • Carbohydrates: 34g
  • Fiber: 4g
  • Fat: 9g
  • Sodium: 340mg
  • Vitamin C: High (from broccoli and bell pepper)

This Teriyaki Chicken and Broccoli Skillet Casserole is not just a meal; it’s a nutritious and delicious way to fuel your day. High in protein and packed with flavor, it’s a dish that fits perfectly into a healthy lifestyle. Try it tonight and make it a new family favorite!