Print

Healthy Chicken Cauliflower Rice Casserole

Healthy Chicken Cauliflower Rice Casserole
Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

A creamy, cheesy, and incredibly satisfying low-carb casserole featuring shredded chicken, cauliflower rice, and a blend of savory spices. Perfect for a healthy weeknight dinner or meal prep.

  • Author: François Lemoine
  • Prep Time: 15 min
  • Cook Time: 25 min
  • Total Time: 40 min
  • Yield: 6 servings 1x
  • Category: Main Course
  • Method: Baked
  • Cuisine: American
  • Diet: Gluten-Free, Low-Carb, Keto-Friendly

Ingredients

Scale

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 use 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 the cauliflower rice)
1 cup chopped spinach, broccoli florets, or sliced mushrooms

Instructions

  1. **Prep Your Ingredients:** Preheat oven to 375°F (190°C). Shred chicken, chop vegetables, and soften cream cheese.
  2. **Sauté the Cauliflower Rice:** Heat oil in a large skillet. Sauté cauliflower rice (and hearty veggies if using) for 5-7 mins to remove moisture. Remove from heat.
  3. **Mix the Ingredients:** In a large bowl, mix softened cream cheese, garlic powder, onion powder, paprika, salt, and pepper. Add sautéed cauliflower, chicken, any quick-cook veggies (like spinach), and ½ cup cheddar. Mix well.
  4. **Assemble & Bake:** Transfer mixture to a greased 9×13 baking dish. Top with remaining ½ cup cheese. Bake for 20-25 mins until hot and cheese is golden.

Notes

  • **For a non-watery casserole:** Ensure cauliflower rice is well-sautéed and moisture is removed. Pat dry if needed.
  • **Make-Ahead:** Assemble, cover, and refrigerate up to 24 hours before baking. Add 5-10 mins to bake time.
  • **Freezing:** Cool completely, wrap tightly, and freeze for up to 3 months. Thaw in fridge before reheating.

Nutrition

Find it online: https://prepmealkitchen.com/healthy-chicken-cauliflower-rice-casserole/