High-Protein Chicken Broccoli Casserole

Why this version is better

Net result is ~123 fewer calories per serving, protein jumps from 37g to ~52g per serving making it genuinely high-protein, fat drops from 43g to ~22g (moderate), and carbs drop modestly from 60g to ~52g. All changes support the user's high-protein, under-700-calorie goal without sacrificing texture or flavor.

Cooking note: Replacing whole milk with 2% cottage cheese (blended smooth) adds significant protein while cutting fat; the cottage cheese blends into the sauce similarly to a cream sauce and maintains creaminess. Reducing orzo from 1.5 cups to 1 cup lowers carbs and calories while keeping the dish satisfying. Swapping butter for a light spray of olive oil reduces saturated fat. Increasing chicken to 1.5 lbs boosts protein per serving directly.