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Healthy Chicken Cauliflower Rice Casserole Recipe

Healthy Chicken Cauliflower Rice Casserole Recipe
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★★★★★

5.1 from 29 reviews

This Healthy Chicken Cauliflower Rice Casserole is a low-carb, nutrient-packed meal perfect for dinner or meal prep. Featuring tender cooked chicken, fresh vegetables, and a creamy blend of cheeses, this casserole is both satisfying and wholesome. With cauliflower rice replacing traditional rice or pasta, it’s a lighter alternative that doesn’t compromise on flavor. Ready in under an hour, it’s an easy baked dish that your whole family will love.

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 & Oils

  • 1/2 tsp dried thyme
  • 1/2 tsp smoked paprika
  • Salt and pepper to taste
  • Olive oil for sautéing

Optional Garnish

  • Squeeze of lemon juice
  • Fresh parsley

Instructions

  1. Preheat and Prep: Preheat your oven to 375°F (190°C). Grease a 9×13-inch casserole dish with a little olive oil or cooking spray and set it aside to be ready for assembling the casserole.
  2. Sauté the Veggies: Heat a drizzle of olive oil in a large skillet over medium heat. Add diced onion and cook for about 3 to 4 minutes until softened. Add minced garlic, broccoli florets, and shredded carrots. Sauté for another 5 to 6 minutes until the vegetables are tender but still vibrant. Remove from heat and let cool slightly.
  3. 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, cheddar, grated Parmesan, dried thyme, smoked paprika, salt, and pepper. Mix all ingredients thoroughly. If the mixture appears too dry, add a splash of milk or chicken broth to achieve a creamy consistency.
  4. Assemble and Bake: Transfer the mixed casserole ingredients into the prepared 9×13-inch casserole dish, spreading evenly. Optionally, sprinkle a bit more cheese on top for a golden crust. Bake uncovered in the preheated oven for 25 to 30 minutes, or until the casserole is heated through, bubbling, and lightly golden on top.
  5. Finish and Serve: Remove the casserole from the oven and allow it to cool for a few minutes. Garnish with fresh parsley or a squeeze of lemon juice to add brightness before serving. Enjoy warm.

Notes

  • You can substitute sour cream with Greek yogurt for a healthier option.
  • If using frozen cauliflower rice, make sure it is fully thawed and drained to prevent excess moisture.
  • Feel free to add other vegetables like bell peppers or mushrooms to customize the casserole.
  • Leftovers can be stored in an airtight container in the refrigerator for up to 3 days and reheated in the oven or microwave.
  • This casserole can be made ahead of time and refrigerated before baking; just increase bake time by a few minutes if baking straight from the fridge.

Nutrition

Keywords: chicken casserole, cauliflower rice casserole, low carb casserole, healthy chicken recipe, baked chicken casserole, low fat dinner

Find it online: https://cookedbycleo.com/healthy-chicken-cauliflower-rice-casserole-recipe/