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