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Chicken Cauliflower Rice Casserole

Healthy Chicken Cauliflower Rice Casserole for Cozy Nights

A comforting low-carb Chicken Cauliflower Rice Casserole perfect for busy weeknights.
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Prep Time 15 minutes
Cook Time 30 minutes
Cooling Time 5 minutes
Total Time 50 minutes
Servings: 6 servings
Course: Dinner
Cuisine: American
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Casserole
  • 2 cups Cooked Chicken Breast Substitute with rotisserie chicken or chickpeas for vegetarian version.
  • 4 cups Cauliflower Rice Use fresh or frozen, ensure thawed.
  • 1 small Onion Use yellow or white for flavor boost.
  • 3-4 cloves Garlic Fresh minced gives a stronger punch.
  • 2 cups Broccoli Florets Swap with spinach or green beans.
  • 1 cup Shredded Carrots Bell peppers can be used as a sweeter substitute.
  • 1 cup Plain Greek Yogurt or Sour Cream Can be replaced with low-fat cream cheese.
  • 2 cups Mozzarella, Cheddar, Parmesan Feel free to experiment with Gruyère or feta.
  • 1 teaspoon Dried Thyme Fresh thyme is a delightful substitute.
  • 1 teaspoon Smoked Paprika Regular paprika works if preferred.
  • to taste Salt Essential flavor enhancer.
  • to taste Pepper Essential flavor enhancer.
  • 2 tablespoons Olive Oil For sautéing veggies; avocado oil can be used.
For Garnish
  • to taste Lemon Juice or Fresh Parsley Optional finish for brightness.

Equipment

  • Oven
  • Skillet
  • Casserole Dish
  • mixing bowl

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 375°F (190°C) and prepare a 9x13-inch casserole dish by greasing it lightly with olive oil.
  2. Heat olive oil in a large skillet over medium heat. Add chopped onion and sauté for 3-4 minutes until soft. Add minced garlic, broccoli florets, and shredded carrots; cook for an additional 5-6 minutes until crisp-tender.
  3. In a mixing bowl, combine the sautéed vegetables with cauliflower rice, cooked chicken, Greek yogurt, and a mix of shredded cheeses. Season with thyme, smoked paprika, salt, and pepper.
  4. Pour the mixture into the greased casserole dish, spreading evenly and sprinkling any remaining cheese on top.
  5. Bake uncovered for 25-30 minutes, or until edges are bubbly and top is golden brown. Check for doneness.
  6. Allow to cool for a few minutes before serving. Garnish with lemon juice or parsley.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 20gProtein: 30gFat: 15gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 80mgSodium: 600mgPotassium: 600mgFiber: 5gSugar: 4gVitamin A: 900IUVitamin C: 80mgCalcium: 200mgIron: 2mg

Notes

A great way to sneak in veggies and make use of leftovers. Customize with preferred herbs and spices.

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