Healthy Chicken Cauliflower Rice Casserole: Creamy & Easy (Print Version)
Healthy Chicken Cauliflower Rice Casserole: Your easy, creamy, and satisfying dinner. Enjoy this flavorful, low-carb meal perfect for any busy weeknight!
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 30 Minutes minutes
Total Time: 50 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Low Carb, Gluten-Free
# Ingredients:
→ Main Players
01 -
2 cups cooked shredded chicken
02 -
1 large head cauliflower, florets riced (about 4 cups)
→ Creamy Goodness
03 -
4 oz cream cheese, softened
04 -
1/2 cup chicken broth
05 -
1 cup shredded cheddar cheese, divided
→ Flavor Boosters
06 -
1 tsp garlic powder
07 -
1 tsp onion powder
08 -
1/2 tsp dried parsley
09 -
Salt to taste
10 -
Black pepper to taste
→ Optional Extras
11 -
1 tbsp olive oil (for sautéing)
12 -
Pinch of smoked paprika (for topping)
# Instructions:
01 -
First things first, get that cauliflower prepped for your Healthy Chicken Cauliflower Rice Casserole. You'll want to chop your cauliflower florets into small pieces, then pulse them in a food processor until they resemble rice. Don't overdo it, or you'll get mush, and nobody wants that! If you're using fresh chicken, cook and shred it now. I usually just pan-fry diced chicken breast until it's cooked through, then shred with two forks. It's a bit messy, but so worth it!
02 -
Heat a large skillet over medium heat with a tiny splash of olive oil. Add your cauliflower rice and sauté it for about 5-7 minutes, stirring occasionally. This step is crucial for getting rid of excess moisture, which prevents a watery casserole. I remember skipping this once, and the end result was... well, let's just say it wasn't as satisfying. You'll start to see it get a little tender and lose that raw edge; that's what you're aiming for.
03 -
Reduce the heat to low. Stir in the cream cheese and chicken broth. Keep stirring until the cream cheese is completely melted and everything is smooth and creamy. This is where the magic happens for your Healthy Chicken Cauliflower Rice Casserole, transforming simple ingredients into something luxurious. It should smell wonderfully rich and savory at this point – honestly, it’s hard not to just eat it with a spoon!
04 -
Remove the skillet from the heat. Stir in your cooked shredded chicken, garlic powder, onion powder, dried parsley, salt, and pepper. Give it a good mix to make sure all that chicken and cauliflower rice is coated evenly with the creamy sauce and spices. I always taste a little bit here to adjust the seasoning; it's your kitchen, make it taste exactly how you like it!
05 -
Pour the mixture into a 9x13 inch baking dish. Spread it out evenly. Sprinkle half of the shredded cheddar cheese over the top. This first layer will melt into the casserole, adding another dimension of cheesy goodness. Sometimes I get a little messy here, with cheese bits flying, but hey, that's just part of the fun of home cooking!
06 -
Bake in a preheated oven at 375°F (190°C) for 20 minutes. Then, sprinkle the remaining cheddar cheese over the top and bake for another 10-15 minutes, or until the cheese is bubbly and beautifully golden brown. The smell at this stage is incredible – it means your Healthy Chicken Cauliflower Rice Casserole is almost ready to devour! Let it rest for a few minutes before serving, it helps everything set up.
# Notes:
01 -
Personal cooking tip I've learned through experience: Sautéing the cauliflower rice properly is key to avoid a watery casserole.
02 -
Storage advice that actually works from my kitchen trials: Leftovers keep well for 3-4 days in the fridge; reheat gently in the microwave.
03 -
Substitution I've tried that worked surprisingly well: Cooked turkey instead of chicken is a great swap, especially after holidays.
04 -
Serving suggestion that makes this dish extra special: A fresh side salad with a light vinaigrette perfectly balances the creamy casserole.
# Equipment Needed:
01 -
Large skillet
02 -
9x13 baking dish
03 -
food processor (optional
04 -
for ricing cauliflower)
05 -
mixing bowls
# Nutrition (Per Serving):
Calories: 450
Total Fat: 25g
Total Carbohydrate: 15g
Protein: 40g