Healthy Chicken Cauliflower Rice Casserole Recipe
This Healthy Chicken Cauliflower Rice Casserole is a guilt-free, cozy dish that combines tender cooked chicken, nutrient-packed cauliflower rice, and fresh vegetables all baked into a cheesy, flavorful casserole perfect for a comforting weeknight meal that won’t weigh you down.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: 6 servings 1x
- Category: Casserole
- Method: Baking
- Cuisine: American
- Diet: Low Carb
Ingredients
Scale
Protein
- 1 lb cooked chicken breast (shredded or diced)
Vegetables
- 4 cups cauliflower rice (fresh or frozen and thawed)
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 cup broccoli florets (small pieces work best)
- 1/2 cup shredded carrots
Dairy
- 1/2 cup plain Greek yogurt or sour cream
- 1/2 cup shredded mozzarella
- 1/2 cup shredded cheddar
- 1/4 cup grated Parmesan
Spices and Other
- 1/2 tsp dried thyme
- 1/2 tsp smoked paprika
- Salt and pepper to taste
- Olive oil for sautéing
- Optional: a squeeze of lemon juice or fresh parsley for garnish
Instructions
- Preheat and Prep: Preheat your oven to 375°F (190°C). Grease a 9×13-inch casserole dish and set it aside to prepare for baking.
- Sauté the Veggies: In a large skillet, heat a drizzle of olive oil over medium heat. Add the diced onion and sauté for about 3–4 minutes until soft. Stir in the minced garlic, broccoli florets, and shredded carrots. Cook for another 5–6 minutes until the vegetables are slightly tender. Remove the skillet from heat.
- Mix the Casserole Base: In a large mixing bowl, combine the cauliflower rice, cooked chicken, sautéed vegetables, plain Greek yogurt or sour cream, shredded mozzarella, shredded cheddar, grated Parmesan, dried thyme, smoked paprika, salt, and pepper. Stir everything together until evenly mixed. If the mixture feels too dry, add a splash of milk or broth to moisten.
- Assemble and Bake: Transfer the combined mixture into the prepared casserole dish. Spread it out evenly and optionally sprinkle a little extra cheese on top. Bake uncovered in the preheated oven for 25–30 minutes until the casserole is hot, bubbly, and the top is lightly golden.
- Finish and Serve: Let the casserole cool for a few minutes before serving. Garnish with a sprinkle of fresh parsley or a squeeze of lemon juice for added brightness, if desired.
Notes
- Use fresh or frozen cauliflower rice; if frozen, thaw and drain excess moisture before use.
- You can substitute the chicken with cooked turkey or keep it vegetarian by omitting the meat and adding more veggies or beans.
- For a creamier texture, add a splash of milk or vegetable broth when mixing the casserole base.
- Optional garnishes like fresh parsley or lemon juice brighten up the flavors before serving.
- This casserole stores well in the refrigerator for up to 3 days and can be reheated in the oven or microwave.
Keywords: healthy chicken casserole, cauliflower rice casserole, low carb casserole, baked chicken dish, healthy comfort food