Introduction

This Healthy Chicken Cauliflower Rice Casserole is a comforting, low-carb dish packed with vegetables and flavorful cheeses. It’s a nutritious way to enjoy a classic casserole with a lighter twist, perfect for family dinners or meal prep.

An oval white ceramic dish filled with a creamy baked casserole showing two main layers: a bottom layer of white rice peeking out around the edges, and a thick top layer of creamy chicken mixed with melted yellow cheddar cheese creating a bubbly golden crust; scattered small green parsley leaves add fresh color on top, all set on a white marbled surface with a wooden spoon nearby. photo taken with an iphone --ar 4:5 --v 7

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

Step 1: Preheat your oven to 375°F (190°C). Grease a 9×13-inch casserole dish and set it aside.
Step 2: In a large skillet, heat a drizzle of olive oil over medium heat. Add the diced onion and sauté for 3–4 minutes until soft. Stir in the minced garlic, broccoli florets, and shredded carrots. Cook for another 5–6 minutes until the vegetables are slightly tender. Remove from heat.
Step 3: In a large mixing bowl, combine the cauliflower rice, cooked chicken, sautéed vegetables, Greek yogurt or sour cream, mozzarella, cheddar, Parmesan, dried thyme, smoked paprika, salt, and pepper. Mix well until everything is evenly combined. If the mixture seems dry, add a splash of milk or broth.
Step 4: Transfer the mixture to the prepared casserole dish and spread it out evenly. Sprinkle a little extra cheese on top if desired. Bake uncovered for 25–30 minutes, until the casserole is hot, bubbly, and lightly golden on top.
Step 5: Let the casserole cool for a few minutes before serving. Garnish with fresh parsley or a squeeze of lemon juice for added brightness, if you like.

Tips & Variations

Use fresh or leftover cooked chicken to save time and add extra flavor.
Swap out mozzarella and cheddar for other cheeses like Monterey Jack or Swiss for a different twist.
Add chopped mushrooms or bell peppers with the vegetables for more variety and nutrients.
If using frozen cauliflower rice, make sure it is fully thawed and well drained to avoid excess moisture in the casserole.
For a dairy-free option, substitute Greek yogurt and cheeses with dairy-free alternatives.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm individual portions in the microwave or a covered dish in a 350°F (175°C) oven until heated through.

How to Serve

A square piece of creamy baked casserole on a white plate with a thin brown rim, placed on a white marbled surface. The casserole has three visible layers: a bottom layer of white rice mixed with creamy sauce, a middle layer of tender white chicken, and a top layer of melted golden-yellow cheese lightly browned and bubbly, garnished with small green parsley leaves scattered on top and around the plate. The texture looks soft and rich, showing the layers clearly from the side. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this casserole ahead of time?

Yes, you can prepare the casserole assembly a day ahead and keep it covered in the refrigerator. Bake it fresh when ready to serve for best texture.

Is cauliflower rice a good substitute for regular rice?

Cauliflower rice is a low-carb, vegetable-based alternative to traditional rice. It cooks faster and adds extra nutrients, making it great for lighter casseroles and dishes.