Healthy Chicken Cauliflower Rice Casserole: The Cozy, Guilt-Free Comfort Food Recipe

Introduction

This Healthy Chicken Cauliflower Rice Casserole is a comforting dish that feels indulgent without weighing you down. Packed with fresh vegetables, tender chicken, and melty cheese, it’s perfect for a cozy weeknight dinner that’s both nutritious and delicious.

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

1. Step 1: Preheat your oven to 375°F (190°C). Grease a 9×13-inch casserole dish and set it aside.
2. 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 minced garlic, broccoli florets, and shredded carrots. Cook for another 5–6 minutes until the vegetables are slightly tender, then remove from heat.
3. Step 3: In a large mixing bowl, combine the cauliflower rice, cooked chicken, sautéed vegetables, Greek yogurt or sour cream, mozzarella, cheddar, Parmesan, dried thyme, smoked paprika, salt, and pepper. Stir until everything is evenly mixed. If the mixture feels too dry, add a splash of milk or broth to loosen it.
4. Step 4: Transfer the mixture into the prepared casserole dish and spread it out evenly. If you like, sprinkle a little extra cheese on top. Bake uncovered for 25–30 minutes until the casserole is hot, bubbly, and lightly golden on top.
5. Step 5: Let the casserole cool for a few minutes before serving. Garnish with fresh parsley or a squeeze of lemon juice for a bright finish, if desired.

Tips & Variations

• Use frozen cauliflower rice to save time, just be sure to thaw and drain any excess moisture before mixing.
• Swap the chicken for cooked turkey or tofu to suit your preferences.
• Add a pinch of red pepper flakes for a little heat.
• Mix in other vegetables like bell peppers or zucchini for extra color and nutrition.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 350°F (175°C) until warmed through, or microwave in short intervals, stirring occasionally for even heating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this casserole ahead of time?

Yes, you can assemble the casserole a day ahead, cover it tightly, and store it in the refrigerator. Bake it fresh when ready, adding a few extra minutes to the baking time if needed.

Is it possible to make this recipe dairy-free?

Absolutely. Substitute the cheeses with dairy-free alternatives and use coconut yogurt or another non-dairy yogurt instead of Greek yogurt or sour cream for a dairy-free version.

Healthy Chicken Cauliflower Rice Casserole: The Cozy, Guilt-Free Comfort Food Recipe

Print Recipe

★★★★★

4.5 from 145 reviews

This Healthy Chicken Cauliflower Rice Casserole is a cozy, nutritious dish combining tender cooked chicken, vibrant vegetables, and three types of cheese with cauliflower rice for a low-carb, satisfying meal. It’s easy to prep, packed with flavor, and baked to bubbly, golden perfection without weighing you down.

• Author: Leo
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 6 servings 1x
• Category: Casserole
• Method: Baking
• Cuisine: American
• Diet: Low Calorie

Ingredients

Scale 1x2x3x

Protein & Dairy

• 1 lb cooked chicken breast (shredded or diced)
• 1/2 cup plain Greek yogurt or sour cream
• 1/2 cup shredded mozzarella
• 1/2 cup shredded cheddar
• 1/4 cup grated Parmesan

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

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

1. 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 the casserole.
2. 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. Stir in the minced garlic, broccoli florets, and shredded carrots. Cook for another 5–6 minutes until the vegetables are slightly tender. Remove the skillet from heat.
3. Mix the Casserole Base: In a large mixing bowl, combine the cauliflower rice, cooked chicken, sautéed vegetables, Greek yogurt or sour cream, shredded mozzarella, shredded cheddar, grated Parmesan, dried thyme, smoked paprika, salt, and pepper. Stir until everything is evenly mixed. If the mixture seems dry, add a splash of milk or broth to loosen it.
4. Assemble and Bake: Transfer the mixture to the prepared casserole dish. Spread it out evenly and optionally sprinkle additional cheese on top. Bake uncovered for 25–30 minutes until the casserole is hot, bubbly, and lightly golden on the surface.
5. Finish and Serve: Allow the casserole to cool for a few minutes before serving. Garnish with fresh parsley or a squeeze of lemon juice if desired for added brightness and freshness.

Notes

• You can substitute sour cream for Greek yogurt depending on your preference.
• Adding a splash of milk or broth helps if the casserole mix feels too dry before baking.
• Use fresh or well-thawed frozen cauliflower rice for best texture.
• Feel free to add extra cheese on top for a more indulgent crust.
• Garnishes like lemon juice and parsley add a fresh pop of flavor before serving.

Keywords: chicken casserole, cauliflower rice casserole, healthy chicken casserole, low carb casserole, baked chicken recipe