What the heck is this?
It’s a casserole, but not the heavy, nap-inducing kind. Think lean chicken, cauliflower rice, a handful of veggies, and just enough cheese to make it cozy — all baked into one golden, bubbly dish. It’s everything you love about comfort food with a lighter twist that still delivers big on flavor. Whether you’re watching carbs, sneaking in more veggies, or just want something hearty and wholesome, this is your new weeknight go-to. And yes, it’s still creamy, cheesy, and ridiculously satisfying. Magic? Maybe. Delicious? Definitely.
Why You’ll Love This Recipe
– Low-carb, high-flavor, full-on comfort
– Sneaky way to eat more cauliflower without noticing
– Great for meal prep — reheats like a champ
– Customizable with whatever veggies or protein you’ve got
– One baking dish = easy cleanup
– It’s casserole season year-round in this kitchen
The Good Stuff You’ll Need
– 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 + pepper to taste
– Olive oil for sautéing
– Optional: a squeeze of lemon juice or fresh parsley for garnish
Let’s Do This
Step 1: Preheat and Prep
Preheat your oven to 375°F (190°C). Grease a 9×13-inch casserole dish and set it aside.
Step 2: Sauté the Veggies
In a large skillet, heat a drizzle of olive oil over medium heat. Add the onion and sauté for about 3–4 minutes until soft. Stir in the garlic, broccoli, and carrots. Cook for another 5–6 minutes until the veggies are slightly tender. Remove from heat.
Step 3: Mix the Casserole Base
In a large mixing bowl, combine the cauliflower rice, cooked chicken, sautéed veggies, Greek yogurt (or sour cream), mozzarella, cheddar, Parmesan, thyme, paprika, salt, and pepper. Stir it all together until evenly mixed. If it feels too dry, you can add a splash of milk or broth.
Step 4: Assemble and Bake
Transfer everything to your prepared casserole dish. Spread it out evenly and sprinkle a little extra cheese on top if you’re feeling it. Bake uncovered for 25–30 minutes until hot, bubbly, and lightly golden on top.
Step 5: Finish and Serve
Let it cool for a few minutes before diving in. Garnish with a sprinkle of parsley or a little squeeze of lemon for brightness if you’re fancy like that.
Serving Suggestions
– Pair with a fresh green salad or steamed green beans for a full plate
– Serve with a crusty piece of whole grain bread if carbs aren’t your enemy
– Add hot sauce or a spoonful of pesto for extra flavor on top
Switch It Up
– Make it spicy: Add red pepper flakes or a diced jalapeño to the veggie mix
– Go vegetarian: Swap the chicken for white beans or chickpeas
– Use different cheeses: Gruyère, Monterey Jack, or feta all bring something new
– Add more veggies: Mushrooms, spinach, or bell peppers fit right in
Make-Ahead Tips
– Assemble the whole thing the night before, cover, and refrigerate. Bake when ready.
– Leftovers keep for up to 4 days in the fridge.
– Reheat in the oven or microwave — just add a splash of broth to keep it creamy.
– It’s also freezer-friendly! Just thaw overnight before reheating.
Questions People Actually Ask
Q: Can I use rotisserie chicken?
A: Absolutely — it’s a great shortcut and adds a bit of extra flavor.
Q: What if I don’t have cauliflower rice?
A: You can rice a head of cauliflower in a food processor or buy frozen (just thaw it first).
Q: Can I add eggs to make it more like a breakfast bake?
A: Totally! Whisk 2–3 eggs in with the mixture before baking for a frittata vibe.
Q: Is this keto?
A: It can be — just make sure your yogurt and cheese are low in carbs.
Healthy Chicken Cauliflower Rice Casserole: The Cozy Casserole That Won’t Weigh You Down
- Total Time: 45 minutes
- Yield: 6servings
Description
It’s a casserole, but not the heavy, nap-inducing kind. Think lean chicken, cauliflower rice, a handful of veggies, and just enough cheese to make it cozy — all baked into one golden, bubbly dish. It’s everything you love about comfort food with a lighter twist that still delivers big on flavor. Whether you’re watching carbs, sneaking in more veggies, or just want something hearty and wholesome, this is your new weeknight go-to. And yes, it’s still creamy, cheesy, and ridiculously satisfying. Magic? Maybe. Delicious? Definitely.
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 + pepper to taste
– Olive oil for sautéing
– Optional: a squeeze of lemon juice or fresh parsley for garnish
Instructions
Step 1: Preheat and Prep
Preheat your oven to 375°F (190°C). Grease a 9×13-inch casserole dish and set it aside.
Step 2: Sauté the Veggies
In a large skillet, heat a drizzle of olive oil over medium heat. Add the onion and sauté for about 3–4 minutes until soft. Stir in the garlic, broccoli, and carrots. Cook for another 5–6 minutes until the veggies are slightly tender. Remove from heat.
Step 3: Mix the Casserole Base
In a large mixing bowl, combine the cauliflower rice, cooked chicken, sautéed veggies, Greek yogurt (or sour cream), mozzarella, cheddar, Parmesan, thyme, paprika, salt, and pepper. Stir it all together until evenly mixed. If it feels too dry, you can add a splash of milk or broth.
Step 4: Assemble and Bake
Transfer everything to your prepared casserole dish. Spread it out evenly and sprinkle a little extra cheese on top if you’re feeling it. Bake uncovered for 25–30 minutes until hot, bubbly, and lightly golden on top.
Step 5: Finish and Serve
Let it cool for a few minutes before diving in. Garnish with a sprinkle of parsley or a little squeeze of lemon for brightness if you’re fancy like that.
Notes
– Pair with a fresh green salad or steamed green beans for a full plate
– Serve with a crusty piece of whole grain bread if carbs aren’t your enemy
– Add hot sauce or a spoonful of pesto for extra flavor on top
- Prep Time: 15 minutes
- Cook Time: 30 minutes
Nutrition
- Calories: ~320 kcal per serving
- Fat: ~15g
- Carbohydrates: ~10g
- Protein: ~28g