Healthy Chicken Cauliflower Rice Casserole

Looking for a dinner recipe that’s healthy, hearty, and absolutely delicious?

Say hello to the Chicken Cauliflower Rice Casserole!

This dish combines the creaminess of a classic casserole with the low-carb goodness of cauliflower rice.

Perfect for busy weeknights or meal prep, it’s a family-friendly meal that satisfies cravings without the guilt.

Let’s dive into this easy-to-make recipe that’s guaranteed to become a household favorite.

Why You’ll Love This Chicken Cauliflower Rice Casserole

• Low-carb and keto-friendly: Perfect for anyone looking to cut carbs without sacrificing flavor.
• Easy to make: Minimal prep time and straightforward steps make this dish weeknight-friendly.
• Versatile: Customize it with your favorite veggies, cheeses, or spices to suit your family’s preferences.
• Meal prep champion: Stores beautifully, making it a great option for lunches or dinners all week long.

Ingredients Needed

Here’s what you’ll need to make this delicious casserole:

• Shredded chicken: Rotisserie chicken or cooked chicken breast works perfectly.
• Cauliflower rice: Use store-bought for convenience or make your own by pulsing cauliflower in a food processor.
• Creamy base: Options include cream cheese, Greek yogurt, or heavy cream.
• Cheese: Cheddar, mozzarella, parmesan, or a mix of your favorites.
• Seasonings: Garlic powder, onion powder, paprika, salt, and pepper for bold flavor.
• Optional add-ins: Spinach, broccoli, or mushrooms for extra nutrients.

Step-by-Step Instructions

1. Prep Your Ingredients:

• Preheat your oven to 375°F (190°C).
• If using raw chicken, cook and shred it. For cauliflower rice, pulse cauliflower florets in a food processor or use store-bought.

2. Sauté the Cauliflower Rice:

• In a large skillet, heat some olive oil over medium heat.
• Add cauliflower rice and cook for 5-7 minutes until tender and moisture has evaporated.

3. Mix the Ingredients:

• In a large mixing bowl, combine shredded chicken, sautéed cauliflower rice, cream cheese, half the shredded cheese, and seasonings. Stir until well combined.
• If adding vegetables, sauté them lightly before mixing them in.

4. Assemble the Casserole:

• Transfer the mixture to a greased 9×13-inch baking dish.
• Top with the remaining shredded cheese for a gooey, golden crust.

5. Bake:

• Bake uncovered for 20-25 minutes, or until the cheese is melted and bubbly.

Tips for Customizing Your Casserole

• Add veggies: Broccoli, spinach, or mushrooms can add texture and nutrients.
• Switch up the cheese: Experiment with gouda, pepper jack, or Swiss for a unique flavor.
• Make it dairy-free: Use a dairy-free cream and cheese alternative for a paleo-friendly version.
• Spice it up: Add chopped jalapeños or a sprinkle of red chili flakes for a kick.

Storage and Reheating Instructions

• Storage: Place leftovers in an airtight container and refrigerate for up to 4 days or freeze for up to 2 months.
• Reheating: Warm in the microwave or bake at 350°F (175°C) until heated through. Add a splash of cream or broth to keep it moist.

Nutritional Benefits

• Low-carb: Cauliflower rice keeps the carb count low while adding fiber.
• High-protein: Shredded chicken provides a hefty dose of protein, keeping you full longer.
• Rich in vitamins: Packed with vitamin C, calcium, and potassium, especially if you add veggies.

Serving Suggestions

• Serve with a simple green salad or roasted vegetables for a complete meal.
• Garnish with fresh parsley, green onions, or a drizzle of hot sauce for added flavor.
• Use leftovers to stuff bell peppers or make wraps for lunch the next day.

FAQ’s

Can I make this casserole ahead of time?

Absolutely! Assemble the casserole, cover tightly, and refrigerate for up to 24 hours before baking.

How do I make it dairy-free?

Use a dairy-free cream cheese alternative and vegan cheese for a creamy, paleo-friendly version.

Can I substitute chicken with other proteins?

Yes! Ground turkey, shredded pork, or even tofu are great substitutes.