Healthy Chicken Cauliflower Rice Casserole

Looking for a wholesome, comforting meal that’s low in carbs but high in flavor? This Healthy Chicken Cauliflower Rice Casserole is the perfect answer! Packed with lean protein, nutrient-rich vegetables, and cheesy goodness, it’s a guilt-free dish your whole family will enjoy.

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Why You’ll Love This Recipe
Low-Carb & Keto-Friendly – Cauliflower rice keeps it light without sacrificing satisfaction.
One-Pan Wonder – Everything cooks in a single casserole dish for easy prep and cleanup.
Family-Friendly – A hit with adults and kids alike thanks to its creamy, cheesy texture.
Great for Meal Prep – Makes delicious leftovers that reheat beautifully.
Nutritious & Delicious – Packed with fiber, vitamins, and lean protein.

Ingredients You’ll Need

For the Chicken Casserole Base:

• 2 cups cooked chicken breast, shredded or cubed
• 1 medium head of cauliflower (or 4 cups cauliflower rice)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup broccoli florets (optional for added greens)
• 1 medium carrot, grated
• 1/2 cup bell pepper, diced
• 1 tbsp olive oil
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp dried thyme
• 1/2 tsp smoked paprika

For the Creamy Sauce:

• 1 cup plain Greek yogurt
• 1/2 cup low-fat cream cheese, softened
• 1/2 cup low-sodium chicken broth
• 1/2 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp mustard powder
• Salt & pepper to taste

For Topping:

• 1 cup shredded mozzarella cheese (or cheddar for extra sharpness)
• 2 tbsp grated Parmesan cheese
• 1 tbsp chopped fresh parsley (for garnish)

Tools You’ll Need

• Large skillet
• Food processor (if making cauliflower rice from scratch)
• Mixing bowls
• 9×13-inch casserole dish
• Wooden spoon or spatula
• Cheese grater

Step-by-Step Instructions

Step 1: Prepare the Cauliflower Rice

1. If using a fresh cauliflower head, chop it into florets.
2. Pulse the florets in a food processor until it resembles rice.
3. Set aside 4 cups of cauliflower rice.

Step 2: Cook the Vegetables

1. Heat 1 tbsp olive oil in a large skillet over medium heat.
2. Add chopped onion and garlic; sauté for 2-3 minutes until fragrant.
3. Add grated carrot, diced bell pepper, and broccoli (if using).
4. Stir in the cauliflower rice and season with salt, pepper, thyme, and smoked paprika.
5. Cook for 5-7 minutes, stirring occasionally, until vegetables are tender.

Step 3: Mix the Creamy Sauce

1. In a bowl, whisk together Greek yogurt, cream cheese, chicken broth, garlic powder, onion powder, and mustard powder.
2. Season with salt and pepper to taste.
3. Mix until smooth and creamy.

Step 4: Combine the Casserole

1. Preheat your oven to 375°F (190°C).
2. In a large mixing bowl, combine the cooked vegetables, shredded chicken, and creamy sauce.
3. Stir until everything is evenly coated.

Step 5: Assemble and Bake

1. Lightly grease a 9×13-inch casserole dish.
2. Pour the chicken and veggie mixture into the dish, spreading evenly.
3. Sprinkle shredded mozzarella and Parmesan cheese on top.
4. Bake uncovered for 25-30 minutes or until the cheese is melted and bubbly.

Step 6: Garnish and Serve

1. Remove from oven and let it rest for 5 minutes.
2. Sprinkle with chopped parsley before serving.

Tips for the Best Casserole
Don’t Overcook – Keep veggies slightly crisp before baking to avoid mushiness.
Shred Chicken Ahead – Use leftover or rotisserie chicken to save time.
Add More Veggies – Mushrooms, spinach, or zucchini work well too.
Use Pre-Riced Cauliflower – A great shortcut for busy weeknights.

Serving Suggestions
Mixed Green Salad – A light, refreshing side to balance the creamy casserole.
Garlic Green Beans – Crisp and savory, perfect for extra fiber.
Roasted Sweet Potatoes – A hearty, slightly sweet complement.

How to Store & Reheat

Storing:

• Refrigerate: Store leftovers in an airtight container for up to 4 days.
• Freeze: Portion into freezer-safe containers and freeze for up to 2 months.

Reheating:

• Oven: Reheat at 350°F for 15-20 minutes until heated through.
• Microwave: Heat in 1-minute intervals, stirring in between.

Frequently Asked Questions

1. Can I use frozen cauliflower rice?
   Yes! Just thaw and drain it well before using to avoid excess moisture.
2. What can I use instead of cream cheese?
   You can substitute with blended cottage cheese or a dairy-free alternative if needed.
3. Is this dish gluten-free?
   Yes, all ingredients listed are naturally gluten-free.
4. Can I add a crunchy topping?
   Sure! Try a sprinkle of crushed whole grain crackers or toasted breadcrumbs before baking.

Final Thoughts
This Healthy Chicken Cauliflower Rice Casserole delivers everything you want in a comfort food dish—creamy texture, hearty flavor, and guilt-free ingredients. It’s perfect for busy nights, family dinners, or meal prep. With customizable veggies and a simple prep method, it’s bound to become a regular favorite in your kitchen.

Try it out and let me know what you think! Don’t forget to leave a review below and share your photos on Pinterest! I can’t wait to see how your dish turns out.
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Cuisine: American

Nutritional Information (Per Serving):
Calories: 290 | Protein: 28g | Carbohydrates: 12g | Fat: 15g | Fiber: 3g | Sodium: 430mg

Meta Title & Description
Meta Title: Healthy Chicken Cauliflower Rice Casserole – Low-Carb Comfort
Meta Description: This Healthy Chicken Cauliflower Rice Casserole is creamy, cheesy, and low in carbs! A delicious, easy one-pan meal perfect for family dinners and meal prep.

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