Healthy Chicken Cauliflower Rice Casserole

This Healthy Chicken Cauliflower Rice Casserole is the ultimate guilt-free comfort food. It’s loaded with tender chicken, colorful veggies, creamy sauce, and gooey melted cheese—all without heavy carbs. Made with cauliflower rice instead of traditional rice, this dish is low in calories, gluten-free, and packed with protein. It’s the perfect easy dinner for busy nights or meal prep.

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Why You’ll Love This Recipe
Low-Carb & Wholesome – All the comfort, none of the heaviness.
One-Pan Wonder – Easy cleanup and stress-free cooking.
High in Protein – Keeps you full and energized.
Meal-Prep Friendly – Make ahead and reheat all week.
Customizable – Add your favorite veggies, cheeses, or spices.

Ingredients You’ll Need

For the Casserole Base:
3 cups cooked chicken breast, shredded or chopped
4 cups cauliflower rice (fresh or frozen and thawed)
1 cup broccoli florets (lightly steamed)
½ cup diced bell pepper (any color)
1 small onion, diced
2 cloves garlic, minced
1 cup plain Greek yogurt or sour cream
½ cup low-fat cream cheese, softened
½ cup low-sodium chicken broth
1 tsp Dijon mustard
½ tsp paprika
½ tsp onion powder
½ tsp salt
¼ tsp black pepper

For the Topping:
1 cup shredded reduced-fat cheddar cheese
2 tbsp grated Parmesan cheese
2 tbsp chopped parsley (optional)
Crushed red pepper flakes (optional)

Tools You’ll Need
9×13 inch baking dish
Large skillet or saucepan
Mixing bowl
Wooden spoon or spatula
Knife and cutting board

Step-by-Step Instructions

Step 1: Preheat and Prepare

1. Preheat your oven to 375°F (190°C).
2. Lightly grease a 9×13-inch casserole dish and set aside.
3. If using frozen cauliflower rice, thaw and pat dry to remove excess moisture.

Step 2: Sauté the Veggies
4. In a large skillet over medium heat, sauté the onion and garlic in a small amount of oil or broth until soft—about 3–4 minutes.
5. Add the cauliflower rice, bell pepper, and lightly steamed broccoli. Cook for 3–5 minutes until the vegetables are just tender.
6. Season with salt, pepper, paprika, and onion powder.

Step 3: Combine the Creamy Base
7. In a large bowl, whisk together Greek yogurt (or sour cream), softened cream cheese, Dijon mustard, and chicken broth until smooth.
8. Stir in the shredded chicken, then add the sautéed veggie mixture.
9. Mix everything until evenly combined.

Step 4: Assemble and Top
10. Transfer the mixture into the prepared casserole dish and spread it out evenly.
11. Sprinkle shredded cheddar and Parmesan over the top.
12. Add red pepper flakes for heat if desired.

Step 5: Bake & Serve
13. Bake uncovered for 20–25 minutes, or until the casserole is hot and bubbly and the cheese is melted.
14. Optional: Broil the last 2–3 minutes for a golden cheesy top.
15. Let sit for 5 minutes before serving. Garnish with chopped parsley.

Tips for Perfect Chicken Cauliflower Rice Casserole
Dry the Cauliflower – Prevent sogginess by squeezing excess moisture from thawed cauliflower rice.
Use Pre-Cooked Chicken – Rotisserie chicken makes this even quicker.
Add More Veggies – Zucchini, spinach, or mushrooms work great.
Cheese It Up – Use a mix of mozzarella and cheddar for a creamier topping.

Serving Suggestions
With Side Salad – A crisp green salad adds freshness.
Stuffed in Bell Peppers – Use leftovers as a filling for roasted peppers.
With Avocado – For extra creaminess and healthy fats.
Topped with Hot Sauce – If you love a little kick.

How to Store & Reheat

Storing:
Refrigerate: Store leftovers in an airtight container for up to 4 days.
Freeze: Freeze in individual portions for up to 2 months. Thaw overnight in the fridge.

Reheating:
Oven: Reheat at 350°F for 10–15 minutes until warmed through.
Microwave: Heat in 30-second intervals, stirring in between. Add a splash of broth if needed.

Frequently Asked Questions

1. Can I use raw chicken?
   No, for this recipe use pre-cooked chicken to ensure proper timing and texture.
2. Is it keto-friendly?
   Yes! This recipe is low in carbs and fits into most ketogenic meal plans.
3. Can I make it dairy-free?
   Yes—use dairy-free yogurt, cream cheese, and vegan cheese substitutes.
4. What can I use instead of cauliflower rice?
   Brown rice or quinoa work well, but note it will no longer be low-carb.

Final Thoughts

Healthy Chicken Cauliflower Rice Casserole is your answer to a weeknight dinner that’s nourishing, comforting, and delicious. It’s easy to prepare, packed with protein, and totally satisfying without being heavy. Whether you’re following a low-carb lifestyle or just want to eat more veggies, this casserole hits the mark every time.

Try it tonight and let me know how you liked it! Don’t forget to share your dish online or tag your version on Pinterest—I’d love to see your healthy comfort food creations.

Preparation Time: 15 minutes
Cooking Time: 25 minutes
Cuisine: American

Nutritional Information (Per Serving):
Calories: 310 | Protein: 29g | Carbohydrates: 8g | Fat: 18g | Fiber: 3g | Sodium: 440mg

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