Healthy Chicken Cauliflower Rice Casserole Recipe
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.
- 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
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
- 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.
- 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.
- Prepare Optional Vegetables: If using optional vegetables like spinach, broccoli florets, or mushrooms, sauté them lightly in the skillet until softened. Then set aside.
- 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.
- 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.
- 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
