Description
This Healthy & Easy Chicken Cauliflower Rice Casserole is a low-carb, comforting dish packed with shredded chicken, creamy cheeses, and flavorful seasonings all baked to perfection. Using cauliflower rice instead of traditional rice makes this casserole a nutritious, gluten-free option that’s perfect for a hearty family meal or meal prepping for the week.
Ingredients
Scale
Chicken & Vegetables
- 2-3 cups cooked, shredded chicken
- 6-8 cups cauliflower rice (fresh or thawed)
- 1 finely diced yellow onion
- 3 minced garlic cloves
Dairy & Dairy Alternatives
- 8 oz full-fat cream cheese
- 1 cup full-fat sour cream
- 1 cup shredded sharp cheddar cheese
- 1/2 cup shredded mozzarella cheese (mixed into casserole)
- 1/2 cup shredded mozzarella cheese (for topping)
Liquids & Seasonings
- 1 cup low-sodium chicken broth
- Salt to taste
- Black pepper to taste
- 1 tsp garlic powder
- 1 tsp dried thyme or Italian seasoning
- A pinch of paprika
- Olive oil or butter for cooking
Instructions
- Preheat and prep baking dish: Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish with cooking spray or butter to prevent sticking.
- Prepare cauliflower rice: If using fresh cauliflower rice, ensure it’s well-drained and patted dry to avoid excess moisture. If frozen, thaw completely and squeeze out all excess liquid using a clean towel or paper towels.
- Sauté aromatics: In a large skillet or Dutch oven, heat a tablespoon of olive oil or butter over medium heat. Add diced onion and cook for 5-7 minutes until softened and translucent. Add minced garlic and cook an additional minute until fragrant.
- Create creamy sauce: Reduce heat to low. Add cream cheese and sour cream to the skillet, stirring constantly to melt and combine with the onions and garlic. Gradually whisk in chicken broth until smooth and creamy.
- Season the sauce: Stir in salt, black pepper, garlic powder, and dried thyme or Italian seasoning. Taste and adjust seasonings as needed.
- Combine casserole ingredients: Remove skillet from heat and fold in cauliflower rice and shredded chicken. Add 1 cup shredded cheddar and 1/2 cup shredded mozzarella cheese, stirring gently until evenly combined.
- Assemble in baking dish: Pour mixture into prepared 9×13-inch dish, spreading evenly with a spatula.
- Add cheese topping: Sprinkle remaining shredded cheddar and mozzarella cheeses evenly across the casserole surface.
- Bake: Place casserole in preheated oven and bake for 25-30 minutes, or until bubbly on edges and cheese is melted and golden brown on top.
- Rest and garnish: Remove casserole from oven and let rest for 5-10 minutes before serving. Optionally garnish with fresh chopped parsley or chives for added color and flavor.
Notes
- Make sure to drain cauliflower rice thoroughly to prevent sogginess in the casserole.
- Use cooked chicken that is shredded finely for best texture and even mixing.
- You can swap the cheddar and mozzarella for other cheeses like Monterey Jack or Pepper Jack for a different flavor profile.
- For a spicier kick, add a pinch of cayenne pepper or red pepper flakes to the seasoning.
- This casserole reheats well and is great for meal prep; store leftovers covered in the fridge for up to 3 days.
- If dairy-free is preferred, substitute cream cheese, sour cream, and shredded cheese with plant-based alternatives, though cooking times may vary slightly.
