Description

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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Ingredients

Scale

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)

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Instructions

Step 1: Prepare the Cauliflower Rice

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

Step 2: Cook the Vegetables

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

Step 3: Mix the Creamy Sauce

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

Step 4: Combine the Casserole

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

Step 5: Assemble and Bake

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

Step 6: Garnish and Serve

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

Notes

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.

Prep Time: 15 minutes
Cook Time: 30 minutes
Cuisine: American