Healthy Chicken Cauliflower Rice Casserole Recipe
This Healthy Chicken Cauliflower Rice Casserole is a comforting, low-carb dish packed with nutritious veggies, tender chicken, and melty cheese. Combining sautéed onions, garlic, broccoli, and carrots with cauliflower rice and cooked chicken creates a wholesome and flavorful casserole baked to perfection. Greek yogurt adds creaminess without extra fat, making it a great choice for a healthy family meal.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Yield: 6 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
Protein
- 1 lb cooked chicken breast (shredded or diced)
Vegetables
- 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
Dairy
- 1/2 cup plain Greek yogurt or sour cream
- 1/2 cup shredded mozzarella
- 1/2 cup shredded cheddar
- 1/4 cup grated Parmesan
Seasonings & Others
- 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
- Preheat and Prep: Preheat your oven to 375°F (190°C). Grease a 9×13-inch casserole dish and set it aside to prepare for baking.
- Sauté the Veggies: In a large skillet, heat a drizzle of olive oil over medium heat. Add the diced onion and sauté for about 3–4 minutes until soft and translucent. Stir in the minced garlic, broccoli florets, and shredded carrots, cooking for another 5–6 minutes until the vegetables are slightly tender but still vibrant. Remove the skillet from heat.
- Mix the Casserole Base: In a large mixing bowl, combine the cauliflower rice, cooked shredded chicken, sautéed veggies, plain Greek yogurt (or sour cream), shredded mozzarella, cheddar, Parmesan, dried thyme, smoked paprika, salt, and pepper. Stir thoroughly until all ingredients are evenly mixed. If the mixture feels too dry, add a splash of milk or broth to loosen it up.
- Assemble and Bake: Transfer the mixture into your greased casserole dish, spreading it out evenly. Optionally, sprinkle a little extra cheese on top for a cheesy crust. Bake uncovered in the preheated oven for 25–30 minutes, until the casserole is hot, bubbly, and lightly golden on top.
- Finish and Serve: Remove the casserole from the oven and let it cool for a few minutes to set. Garnish with fresh parsley or a squeeze of lemon juice for a bright, fresh finish if desired. Serve warm and enjoy!
Notes
- Use fresh or thawed frozen cauliflower rice for best texture.
- Greek yogurt can be substituted with sour cream or a dairy-free alternative for different dietary needs.
- Adding a splash of milk or broth helps keep the casserole moist if it seems dry before baking.
- Optional garnish like parsley or lemon juice adds freshness and enhances flavor.
- Leftovers can be refrigerated for up to 3 days and reheated in the oven or microwave.
Keywords: healthy chicken casserole, cauliflower rice casserole, low carb chicken recipe, baked chicken casserole, chicken and vegetable casserole
