Healthy Chicken Cauliflower Casserole
A nutritious, low-calorie casserole blending shredded chicken, cauliflower rice, and cheese for a delicious and easy meal perfect for health-conscious families.
Equipment
- 1 oven
- 1 large skillet
- 1 food processor for cauliflower rice
- 1 mixing bowl
- 1 baking dish 33×23 cm
Ingredients
- 3 cups cooked and shredded chicken about 450 g
- 4 cups cauliflower rice about 600 g
- 1 cup optional chopped spinach broccoli florets, or sliced mushrooms (about 30 g)
- 8 oz softened cream cheese or Greek yogurt 1 cup
- 1 cup shredded cheddar cheese about 110 g, divided
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon paprika
- 1/2 teaspoon salt or to taste
- 1/2 teaspoon black pepper
- 1 tablespoon olive oil
Instructions
- Preheat oven to 375°F (190°C). If using raw chicken, fully cook and shred it. Prepare cauliflower rice by pulsing cauliflower florets in a food processor or using pre-riced cauliflower.
- Heat olive oil in a large skillet over medium heat. Sauté cauliflower rice for 5 to 7 minutes until tender and moisture evaporates.
- In a large mixing bowl, combine shredded chicken, sautéed cauliflower rice, softened cream cheese or Greek yogurt, half of the shredded cheddar cheese, garlic powder, onion powder, paprika, salt, and black pepper. Mix well.
- If using optional vegetables, lightly sauté them until just tender and fold into the mixture.
- Grease a 33×23 cm baking dish. Spread the mixture evenly, then sprinkle the remaining shredded cheddar cheese on top.
- Bake uncovered for 20 to 25 minutes until cheese is melted, bubbly, and golden brown on top. Let rest briefly before serving.
Notes
- Use Greek yogurt instead of cream cheese for a lighter version.
- Customize vegetables based on preference.
- Prepare ahead and reheat before serving.