There’s something about a creamy casserole that is perfect for a chilly night. It’s comforting and rich and filling, and usually makes good leftovers. The usual suspects (mac n cheese, tuna and noodles) are always nice, but sometimes you want something a little more nutritious, and a bit different.

This recipe is just that. With a few veggies, brown rice, and a creamy sauce, it’s filling and nutritious. The seasoning, though, that takes it to a new level. It’s spicy, smoky, and all sorts of deliciousness all wrapped into one casserole dish.

Usually, these kinds of casseroles are made with those canned condensed soups you pick up in the soup aisle, but, you should know me better than that. We’re going to make our own sauce, because it’s surprisingly easy, and it has to be better for you right?

Once you’ve done that, you just put everything into a casserole dish and bake until it’s bubbly and your chicken and rice are cooked through. And voila! Comfort food for days!


Blackened Brown Rice Chicken Casserole

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Course: Main Course
Prep Time: 1 hour 30 minutes
Servings: 6
Calories: 393kcal



  • Preheat oven to 375 degrees F.
  • In a large saucepan, heat the oil over medium high heat. Add the onion and jalapeno, and cook until softened. Add the garlic and 1 tablespoon Blackened Fish seasoning, and cook for about a minute
  • Add the flour, and stir for another minute and add the broth and milk. Whisk the mixture until it is smooth and thickened, 5-6 minutes. Turnoff heat. 
  • Pour the rice into a casserole dish and pour the sauce on top. Stir and add the chicken breasts on top. Sprinkle with the remaining seasoning. 
  • Cover the pan tightly with foil, and bake for 45 minutes. Remove foil and continue baking for about 35-40 minutes until chicken is browned. 
  • Shred chicken with two forks and stir into the casserole and serve. 


Calories: 393kcal | Carbohydrates: 50g | Protein: 24g | Fat: 10g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 54mg | Sodium: 1046mg | Potassium: 663mg | Fiber: 2g | Sugar: 4g | Vitamin A: 150IU | Vitamin C: 16mg | Calcium: 107mg | Iron: 2mg