Description
This Healthy Chicken Cauliflower Rice Casserole is a low-carb, gluten-free, and deliciously satisfying dish. Packed with tender chicken, cauliflower rice, and a blend of creamy cheeses, it’s the perfect comforting meal that’s both nutritious and flavorful. Ideal for meal prep, this casserole is a great way to enjoy a healthy and hearty dinner without the carbs!
Ingredients
Scale
- 2 boneless, skinless chicken breasts (cubed)
- 1 tbsp olive oil (for cooking)
- 1 medium onion (chopped)
- 2 cloves garlic (minced)
- 4 cups cauliflower rice (fresh or frozen)
- 1 cup shredded cheddar cheese (or a mix of cheddar and mozzarella)
- 1/2 cup cream cheese (softened)
- 1/2 cup Greek yogurt (or sour cream for a richer flavor)
- 1/2 cup chicken broth (low-sodium)
- 1 tsp dried thyme
- 1/2 tsp paprika
- Salt and pepper, to taste
- 1/2 cup grated Parmesan cheese (for topping, optional)
- Fresh parsley (for garnish, optional)
Instructions
- Cook the chicken:
- Heat olive oil in a large skillet over medium heat. Add the cubed chicken breasts and cook for 5-7 minutes, until browned and cooked through. Remove from heat and set aside.
- Sauté the onions and garlic:
- In the same skillet, add the chopped onion and garlic. Sauté for 2-3 minutes until the onion becomes soft and translucent.
- Prepare the cauliflower rice:
- If using frozen cauliflower rice, thaw and drain it well to remove any excess moisture. If using fresh cauliflower rice, you can pulse cauliflower florets in a food processor until it resembles rice.
- Add the cauliflower rice to the skillet with the onions and garlic. Stir to combine and cook for 5-6 minutes, allowing the cauliflower rice to soften.
- Make the creamy sauce:
- In a large bowl, combine the cream cheese, Greek yogurt, chicken broth, shredded cheddar cheese, dried thyme, paprika, salt, and pepper. Mix until smooth.
- Assemble the casserole:
- Add the cooked chicken to the skillet with the cauliflower rice mixture. Stir in the creamy sauce and mix until well combined.
- Bake the casserole:
- Preheat the oven to 375°F (190°C). Transfer the chicken and cauliflower rice mixture into a greased 9×13-inch baking dish. Top with grated Parmesan cheese if desired.
- Bake for 20-25 minutes, until the casserole is bubbly and the top is golden brown.
- Serve:
- Garnish with fresh parsley before serving. Serve warm as a complete meal!
Notes
- You can add extra vegetables like spinach, bell peppers, or mushrooms to make the casserole more hearty and colorful.
- To make the dish dairy-free, use dairy-free cheese and Greek yogurt alternatives.
- If you prefer a more substantial casserole, you can add some cooked quinoa or chickpeas to the mix for added protein and fiber.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Dish, Casserole
- Method: Baking, Stovetop
- Cuisine: American, Low-Carb, Gluten-Free
Keywords: Healthy chicken casserole, cauliflower rice casserole, low-carb casserole, chicken and cauliflower rice, keto casserole, gluten-free casserole, comfort food casserole