Name: Healthy Chicken Cauliflower Rice Casserole Recipe
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Cuisine: American
Ingredients: 1 lb cooked chicken breast (shredded or diced); 4 cups cauliflower rice (fresh or frozen and thawed); 1 small onion, diced; 2 cloves garlic, minced; 1 cup broccoli florets (small pieces work best); 1/2 cup shredded carrots; 1/2 cup plain Greek yogurt or sour cream; 1/2 cup shredded mozzarella; 1/2 cup shredded cheddar; 1/4 cup grated Parmesan; 1/2 tsp dried thyme; 1/2 tsp smoked paprika; Salt and pepper to taste; Olive oil for sautéing; Optional: a squeeze of lemon juice or fresh parsley for garnish

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Introduction

This Healthy Chicken Cauliflower Rice Casserole is a comforting, nutritious meal perfect for busy weeknights. Packed with lean protein, fresh vegetables, and melty cheese, it offers a tasty way to enjoy a low-carb dinner without sacrificing flavor.

A close-up of a creamy baked casserole slice on a white plate with a thin brown rim, showing three visible layers: the bottom layer is a soft, shredded chicken mixed with white rice, the middle layer is a smooth, thick white sauce, and the top layer is melted golden-yellow cheese with small browned spots, sprinkled with chopped green herbs. The background is a white marbled texture. Photo taken with an iphone --ar 4:5 --v 7

Ingredients

1 lb cooked chicken breast (shredded or diced)
4 cups cauliflower rice (fresh or frozen and thawed)
1 small onion, diced
2 cloves garlic, minced
1 cup broccoli florets (small pieces work best)
1/2 cup shredded carrots
1/2 cup plain Greek yogurt or sour cream
1/2 cup shredded mozzarella
1/2 cup shredded cheddar
1/4 cup grated Parmesan
1/2 tsp dried thyme
1/2 tsp smoked paprika
Salt and pepper to taste
Olive oil for sautéing
Optional: a squeeze of lemon juice or fresh parsley for garnish

Instructions

Step 1: Preheat your oven to 375°F (190°C). Grease a 9×13-inch casserole dish and set it aside.
Step 2: In a large skillet, heat a drizzle of olive oil over medium heat. Add the diced onion and sauté for 3–4 minutes until soft. Stir in the garlic, broccoli, and carrots, cooking for another 5–6 minutes until the vegetables are slightly tender. Remove from heat.
Step 3: In a large mixing bowl, combine the cauliflower rice, cooked chicken, sautéed vegetables, Greek yogurt (or sour cream), mozzarella, cheddar, Parmesan, thyme, smoked paprika, salt, and pepper. Mix well until evenly combined. If the mixture feels too dry, add a splash of milk or broth.
Step 4: Transfer the mixture to the prepared casserole dish. Spread evenly and sprinkle extra cheese on top if desired. Bake uncovered for 25–30 minutes until the casserole is hot, bubbly, and lightly golden on top.
Step 5: Allow the casserole to cool for a few minutes before serving. Garnish with fresh parsley or a squeeze of lemon juice for added brightness, if you like.

Tips & Variations

Use fresh cauliflower rice for a firmer texture or frozen for convenience—just be sure to thaw and drain any excess moisture.
Substitute shredded rotisserie chicken to save time.
Try adding different vegetables like bell peppers or spinach for variety.
For extra flavor, sprinkle some crushed red pepper flakes or a dash of hot sauce before baking.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm in the oven at 350°F (175°C) for 10–15 minutes or microwave until heated through.

How to Serve

A close-up of a creamy baked casserole slice on a white plate with a thin brown rim. The dish has at least three visible layers: a base layer of tender rice mixed with shredded chicken in a pale creamy sauce, a middle layer that looks soft and dense with more chicken pieces mixed in, and a top layer of golden brown melted cheese with small crispy spots. The casserole is sprinkled with finely chopped green herbs on top and around the plate edges. The background shows a white marbled texture. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use raw chicken instead of cooked chicken?

It’s best to use cooked chicken to ensure the casserole cooks evenly and the chicken stays tender. If using raw chicken, cook it thoroughly before mixing it into the casserole.

Can I make this casserole dairy-free?

Yes, substitute the cheeses with dairy-free alternatives and use a dairy-free yogurt or sour cream to keep it creamy while accommodating dietary needs.