Healthy Chicken Cauliflower Rice Casserole: The Cozy Casserole That Won’t Weigh You Down Recipe
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4.6 from 20 reviews
A healthy and comforting chicken cauliflower rice casserole that's packed with veggies and cheese, perfect for a cozy meal without the heaviness of traditional casseroles.
Total Time:45 minutes
Yield:6 servings
Ingredients
Main Ingredients
1 lb cooked chicken breast (shredded or diced)
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
1/2 cup plain Greek yogurt or sour cream
1/2 cup shredded mozzarella
1/2 cup shredded cheddar
1/4 cup grated Parmesan
1/2 tsp dried thyme
1/2 tsp smoked paprika
Salt and pepper to taste
Olive oil for sautéing
Optional: 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.
Sauté the Veggies: In a large skillet, heat a drizzle of olive oil over medium heat. Add the diced onion and sauté for about 3–4 minutes until softened. Stir in the minced garlic, broccoli florets, and shredded carrots. Cook for another 5–6 minutes until the vegetables are slightly tender. Remove the skillet from heat.
Mix the Casserole Base: In a large mixing bowl, combine cauliflower rice, cooked chicken breast, sautéed vegetables, Greek yogurt or sour cream, shredded mozzarella, shredded cheddar, grated Parmesan, dried thyme, smoked paprika, salt, and pepper. Stir all ingredients together until evenly mixed. If the mixture feels too dry, add a splash of milk or broth to loosen it.
Assemble and Bake: Transfer the mixture evenly to the prepared casserole dish. Optionally, sprinkle some extra cheese on top. Bake uncovered for 30 minutes until the casserole is hot, bubbly, and lightly golden on top.
Finish and Serve: Allow the casserole to cool for a few minutes before serving. Garnish with fresh parsley or a squeeze of lemon juice for added brightness if desired.
Notes
Use fresh or frozen cauliflower rice; if frozen, thaw and drain any excess moisture to avoid sogginess.
Substitute Greek yogurt with sour cream or a dairy-free alternative for different texture or dietary needs.
If you prefer a spicier casserole, add a pinch of cayenne pepper or chili flakes.
Leftovers keep well refrigerated for up to 3 days and can be reheated in the oven.
For added flavor, consider adding fresh herbs like thyme or parsley into the mix before baking.
