Healthy Chicken Cauliflower Rice Casserole: The Cozy Casserole That Won’t Weigh You Down Recipe
This Healthy Chicken Cauliflower Rice Casserole is a cozy and light comfort food option packed with veggies, lean protein, and gooey cheese. Combining sautéed vegetables, tender chicken, and cauliflower rice into a cheesy baked dish, it’s perfect for a wholesome weeknight meal that won’t weigh you down.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 6 servings
- Category: Main Course
- Method: Baking
- Cuisine: American
- Diet: Low Carb
Ingredients
Protein
- 1 lb cooked chicken breast (shredded or diced)
Vegetables
- 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
Dairy
- 1/2 cup plain Greek yogurt or sour cream
- 1/2 cup shredded mozzarella
- 1/2 cup shredded cheddar
- 1/4 cup grated Parmesan
Seasonings & Oil
- 1/2 tsp dried thyme
- 1/2 tsp smoked paprika
- Salt and pepper to taste
- Olive oil for sautéing
Optional Garnish
- A squeeze of lemon juice or fresh parsley for garnish
Instructions
- Preheat and Prep: Preheat your oven to 375°F (190°C). Grease a 9×13-inch casserole dish and set it aside to prepare for baking.
- Sauté the Veggies: In a large skillet, heat a drizzle of olive oil over medium heat. Add the diced onion and sauté for about 4 minutes until soft. Stir in minced garlic, broccoli florets, and shredded carrots. Cook for another 6 minutes until the vegetables are slightly tender. Remove from heat.
- Mix the Casserole Base: In a large mixing bowl, combine the cauliflower rice, cooked chicken, sautéed vegetables, Greek yogurt or sour cream, shredded mozzarella, cheddar, Parmesan, dried thyme, smoked paprika, salt, and pepper. Stir together until evenly mixed. If the mixture feels too dry, add a splash of milk or broth to loosen it slightly.
- Assemble and Bake: Transfer the mixture to the prepared casserole dish, spreading it out evenly. Sprinkle a bit of extra cheese on top if desired. Bake uncovered for 30 minutes until the casserole is hot, bubbly, and lightly golden on top.
- Finish and Serve: Let the casserole cool for a few minutes after baking. Garnish with fresh parsley or a squeeze of lemon juice to add brightness before serving.
Notes
- For a dairy-free option, substitute Greek yogurt and cheeses with your favorite plant-based alternatives.
- You can swap frozen cauliflower rice for fresh, just ensure it is well drained to avoid excess moisture.
- Add a splash of chicken broth or milk if the mixture is too dry before baking to keep it moist.
- Feel free to include other vegetables like bell peppers or mushrooms for extra flavor and nutrition.
- Leftovers can be stored in the refrigerator for up to 3 days and reheated well.
