Description
This Comforting Healthy Chicken Cauliflower Rice Casserole Delight is a low-carb, protein-packed dish perfect for a nutritious family meal. It combines tender shredded chicken, sautéed cauliflower rice, creamy cheese, and flavorful seasonings baked to bubbly perfection. Ideal for a quick, wholesome dinner, this casserole offers the comforting flavors of a classic chicken casserole with a healthy twist using cauliflower rice.
Ingredients
Scale
Protein & Dairy
- 3 cups shredded chicken (rotisserie or cooked chicken breast)
- 8 oz cream cheese (softened; Greek yogurt can be used for a lighter version)
- 1 cup shredded cheddar cheese (divided, or a mix of mozzarella and parmesan)
Vegetables
- 4 cups cauliflower rice (store-bought or homemade)
- 1 cup chopped vegetables (optional: spinach, broccoli, or mushrooms)
Seasonings & Oils
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp paprika
- 1/2 tsp salt (adjust to taste)
- 1/2 tsp black pepper
- 1 tbsp olive oil (for sautéing cauliflower rice)
Instructions
- Preheat Oven: Preheat your oven to 375°F (190°C) to ensure it reaches the right temperature for baking the casserole.
- Prepare Chicken and Cauliflower Rice: If using raw chicken, cook and shred it. For cauliflower rice, pulse cauliflower florets in a food processor or use store-bought cauliflower rice as a convenient option.
- Sauté Cauliflower Rice: Heat olive oil in a large skillet over medium heat. Add the cauliflower rice and cook for 5-7 minutes until tender and moisture has evaporated, which helps avoid a soggy casserole.
- Mix Ingredients: In a large mixing bowl, combine the shredded chicken, sautéed cauliflower rice, cream cheese, half of the shredded cheese, and all seasonings (garlic powder, onion powder, paprika, salt, and black pepper). Stir thoroughly until all ingredients are well incorporated.
- Assemble Casserole: Transfer the mixture into a greased 9×13-inch baking dish, spreading it evenly. Sprinkle the remaining shredded cheese evenly over the top to create a cheesy crust.
- Bake: Bake the casserole uncovered in the preheated oven for 20-25 minutes, or until the cheese on top is melted, bubbly, and lightly golden. Remove from the oven and let it cool slightly before serving.
Notes
- You can substitute cream cheese with Greek yogurt for a lighter, tangier version.
- Optional chopped vegetables such as spinach, broccoli, or mushrooms add extra nutrition and flavor.
- Adjust salt and pepper according to your taste preferences, especially if using pre-seasoned chicken.
- For a gluten-free meal, ensure that the shredded cheese and any added ingredients are certified gluten-free.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven or microwave until warmed through before serving.
