Healthy Chicken Cauliflower Rice Casserole Recipe

Introduction

This Healthy Chicken Cauliflower Rice Casserole is a delicious, low-carb comfort food that’s easy to make and packed with flavor. It combines tender shredded chicken with nutritious cauliflower rice and melty cheese for a satisfying meal everyone will enjoy.

Ingredients

• 3 cups shredded chicken (rotisserie or cooked chicken breast)
• 4 cups cauliflower rice (store-bought or homemade)
• 8 oz (1 cup) cream cheese (softened) or Greek yogurt for a lighter version
• 1 cup shredded cheddar cheese (divided, or a mix of cheeses like mozzarella and parmesan)
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp paprika
• ½ tsp salt (adjust to taste)
• ½ tsp black pepper
• 1 tbsp olive oil (for sautéing cauliflower rice)
• 1 cup chopped spinach, broccoli florets, or sliced mushrooms (optional)

Instructions

1. Step 1: Preheat your oven to 375°F (190°C). If using raw chicken, cook and shred it. For cauliflower rice, pulse cauliflower florets in a food processor or use store-bought.
2. Step 2: In a large skillet, heat olive oil over medium heat. Add cauliflower rice and cook for 5-7 minutes until tender and moisture has evaporated.
3. Step 3: In a large mixing bowl, combine shredded chicken, sautéed cauliflower rice, cream cheese, half the shredded cheese, garlic powder, onion powder, paprika, salt, and black pepper. Stir until well combined. If using vegetables, sauté them lightly before mixing them in.
4. Step 4: Transfer the mixture to a greased 9×13-inch baking dish. Sprinkle the remaining shredded cheese on top for a golden, gooey crust.
5. Step 5: Bake uncovered for 20-25 minutes, or until the cheese is melted and bubbly. Let cool slightly before serving.

Tips & Variations

• For a lighter casserole, substitute cream cheese with Greek yogurt or use a blend of part-skim cheeses.
• Add your favorite vegetables like spinach or mushrooms for extra nutrients and flavor.
• Use smoked paprika for a subtle smoky twist.
• Make homemade cauliflower rice by pulsing fresh cauliflower florets in a food processor until rice-sized.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven until warmed through. For longer storage, freeze the casserole for up to 2 months; thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen cauliflower rice?

Yes, frozen cauliflower rice works well. Just thaw and drain any excess moisture before sautéing to prevent sogginess.

Is this casserole suitable for meal prep?

Absolutely! It reheats well and makes a convenient, protein-packed meal to enjoy throughout the week.

Healthy Chicken Cauliflower Rice Casserole Recipe

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★★★★★

4.7 from 74 reviews

This Healthy Chicken Cauliflower Rice Casserole is a low-carb, comforting dish featuring shredded chicken, sautéed cauliflower rice, and a creamy cheese blend baked to golden perfection. It’s a nutritious and satisfying casserole that’s easy to prepare and perfect for a wholesome family meal.

• Author: Lila
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 6 servings 1x
• Category: Casserole
• Method: Baking
• Cuisine: American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Main Ingredients

• 3 cups shredded chicken (rotisserie or cooked chicken breast)
• 4 cups cauliflower rice (store-bought or homemade)
• 8 oz (1 cup) cream cheese (softened) or Greek yogurt for a lighter version
• 1 cup shredded cheddar cheese (divided, or a mix of cheeses like mozzarella and parmesan)

Seasonings and Oils

• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp paprika
• ½ tsp salt (adjust to taste)
• ½ tsp black pepper
• 1 tbsp olive oil (for sautéing cauliflower rice)

Optional Vegetables

• 1 cup chopped spinach, broccoli florets, or sliced mushrooms (optional)

Instructions

1. Prep Your Ingredients: Preheat your oven to 375°F (190°C). If you need raw chicken, cook and shred it. For cauliflower rice, either pulse cauliflower florets in a food processor until fine or use store-bought cauliflower rice.
2. Sauté the Cauliflower Rice: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the cauliflower rice and cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender and the moisture has evaporated.
3. Prepare Optional Vegetables: If using optional vegetables like spinach, broccoli florets, or mushrooms, sauté them lightly in the skillet until softened. Then set aside.
4. Mix the Ingredients: In a large mixing bowl, combine the shredded chicken, sautéed cauliflower rice, cream cheese (or Greek yogurt), half of the shredded cheese, garlic powder, onion powder, paprika, salt, and black pepper. Stir the mixture thoroughly until everything is evenly blended. Fold in the sautéed optional vegetables if using.
5. Assemble the Casserole: Grease a 9×13-inch baking dish. Transfer the mixture into the dish and spread it evenly. Sprinkle the remaining shredded cheese on top to create a gooey, golden crust when baked.
6. Bake the Casserole: Place the casserole dish in the preheated oven and bake uncovered for 20-25 minutes, or until the cheese is melted, bubbly, and slightly golden.

Notes

• You can substitute cream cheese with Greek yogurt for a lighter, tangier casserole.
• Feel free to use a mix of cheeses like mozzarella and parmesan for added flavor.
• Adjust the seasoning to suit your taste, especially the salt.
• To save time, use rotisserie chicken or leftover cooked chicken.
• For a lower-fat option, omit the cheese topping or use reduced-fat cheese.
• Ensure the cauliflower rice is well sautéed to avoid excess moisture in the casserole.

Keywords: Chicken casserole, cauliflower rice, healthy dinner, low carb casserole, baked chicken dish