Description
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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Ingredients
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)
Instructions
Step 1: Preheat and Prepare
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Preheat your oven to 375°F (190°C).
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Lightly grease a 9×13-inch casserole dish and set aside.
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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.
Notes
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.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Cuisine: American