Healthy Chicken Cauliflower Rice Casserole

Why You’ll Love This Recipe

Healthy Chicken Cauliflower Rice Casserole is a wholesome, low-carb dish packed with protein and veggies. This comforting casserole combines tender chicken, nutritious cauliflower rice, and a creamy, cheesy sauce for a satisfying meal without the guilt. It’s perfect for meal prep, family dinners, or anyone following a keto or gluten-free lifestyle.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

chicken breast or thighs (cooked and shredded)cauliflower riceoniongarlicolive oilGreek yogurksour creamshredded cheddar cheeseParmesan cheesespinach or kale (optional)chicken brothpaprikadried thymeblack pepper and salt

directions

Preheat your oven to 375°F (190°C) and lightly grease a casserole dish.

In a large skillet, heat olive oil over medium heat. Sauté the onion and garlic until fragrant and translucent.

Add cauliflower rice and cook for about 5 minutes, stirring occasionally, until slightly tender.

Stir in spinach or kale if using, and cook until wilted.

In a large mixing bowl, combine shredded chicken, cooked cauliflower mixture, Greek yogurt, sour cream, half of the cheddar cheese, Parmesan, chicken broth, and spices.

Transfer the mixture to the prepared casserole dish and spread evenly.

Sprinkle the remaining cheddar cheese on top.

Bake for 20-25 minutes or until bubbly and golden on top.

Let it cool for a few minutes before serving.

Servings and timing

This recipe yields approximately 6 servings.Preparation time: 15 minutesCooking time: 25 minutesTotal time: 40 minutes

Variations

Use ground turkey or beef instead of chicken for a different protein.

Add chopped mushrooms, bell peppers, or zucchini for extra veggies.

Replace Greek yogurt with cream cheese for a richer texture.

Top with crushed pork rinds or almond flour for a crunchy topping.

Make it spicy with diced jalapeños or a pinch of cayenne pepper.

storage/reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days.Freeze individual portions for up to 2 months.To reheat, microwave until heated through or bake at 350°F (175°C) for 15-20 minutes.

FAQs

Can I use pre-cooked rotisserie chicken?

Yes, it’s a great time-saver and adds extra flavor.

Is this dish keto-friendly?

Yes, it’s low in carbs and high in protein and fat, making it suitable for keto diets.

Can I use frozen cauliflower rice?

Yes, just be sure to thaw and drain any excess moisture before cooking.

What can I use instead of sour cream?

Plain Greek yogurt or cream cheese are good substitutes.

How do I keep it from being watery?

Drain cauliflower rice well and avoid overcooking the veggies.

Can I make this ahead of time?

Yes, assemble the casserole and refrigerate until ready to bake.

Can I make it dairy-free?

Use dairy-free yogurt and cheese alternatives.

Is it kid-friendly?

Yes, especially when topped with extra cheese for flavor appeal.

Can I add grains like quinoa?

Yes, though it will no longer be low-carb.

Does it reheat well?

Yes, it maintains texture and flavor after reheating.

Conclusion

Healthy Chicken Cauliflower Rice Casserole is a delicious, nutrient-packed meal that’s perfect for any night of the week. Easy to make, versatile, and satisfying, it’s a go-to recipe for healthy eating without compromising flavor. Give it a try—you’ll be surprised how tasty healthy can be!

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