Healthy Chicken Cauliflower Rice Casserole

This low-carb casserole swaps regular rice for sautéed cauliflower rice, binding it with chicken and a cream cheese base before baking it under a layer of melted cheddar. Cooking the cauliflower rice separately first drives off excess moisture so the casserole doesn't turn watery. It's a good way to work more vegetables into a familiar, cheesy comfort dish.

Shredded chicken and sautéed cauliflower rice bake in a creamy cheese base for a low-carb, comforting casserole.

Why You'll Love This Recipe

• Fast: ready in about 40 minutes (15 min prep, ? min cook)
• Simple: 11 everyday ingredients
• Feeds the family: 6 servings
• Light: about 320 calories per serving

Ingredients

• 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. Heat the oven to 375°F (190°C).
2. If using raw chicken, cook and shred it; for cauliflower rice, pulse florets in a food processor or use store-bought.
3. Heat a little olive oil in a large skillet over medium heat.
4. Add the cauliflower rice and cook for 5 to 7 minutes, until tender and the moisture has evaporated.
5. Combine the shredded chicken, sautéed cauliflower rice, cream cheese, half the shredded cheese, and seasonings in a large mixing bowl, stirring until well combined.
6. If adding vegetables, sauté them lightly before mixing them in.
7. Transfer the mixture to a greased 9x13-inch baking dish.
8. Top with the remaining shredded cheese for a golden, gooey crust.
9. Bake uncovered for 20 to 25 minutes, until the cheese is melted and bubbly.

Cooking Tips

• Sauté the cauliflower rice until the moisture has fully evaporated for the best texture.
• Use rotisserie chicken to save time on this recipe.
• Reserve some cheese for the top so the casserole gets a golden, bubbly crust.

Substitutions

• Greek yogurt can replace cream cheese for a lighter version.
• A mix of mozzarella and Parmesan can be used in place of cheddar.
• Chopped spinach, broccoli, or mushrooms can be stirred in for extra vegetables.

Storage

• Refrigerate leftovers in an airtight container for up to 4 days.
• Reheat individual portions in the microwave or the whole dish covered in the oven.
• Freeze baked and cooled portions for up to 2 months.

Serving Suggestions

• Serve on its own as a complete low-carb meal.
• Pair with a simple side salad if you'd like something fresh.
• Top with extra cheese right before serving.

Nutrition (per serving)

Nutrient	Amount
Calories	320 kcal

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