Healthy Chicken Cauliflower Rice Casserole Recipe
This Healthy Chicken Cauliflower Rice Casserole is a low-carb, nutrient-packed meal combining tender cooked chicken, cauliflower rice, and fresh vegetables with a creamy blend of Greek yogurt and three types of cheese. It’s an easy, wholesome dinner option baked to bubbly perfection with savory herbs and warming smoked paprika.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 6 servings 1x
- Category: Casserole
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
Protein and Vegetables
- 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)
- 1/2 cup shredded carrots
Dairy and Cheese
- 1/2 cup plain Greek yogurt or sour cream
- 1/2 cup shredded mozzarella cheese
- 1/2 cup shredded cheddar cheese
- 1/4 cup grated Parmesan cheese
Seasonings and Others
- 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 to prepare the baking surface.
- Sauté the Veggies: Heat a drizzle of olive oil in a large skillet over medium heat. Add the diced onion and sauté for 3–4 minutes until softened. Stir in minced garlic, broccoli florets, and shredded carrots, cooking for an additional 5–6 minutes until the vegetables are tender but retain some bite. Remove from heat.
- Mix the Casserole Base: In a large mixing bowl, combine cauliflower rice, cooked chicken, the sautéed vegetables, Greek yogurt (or sour cream), shredded mozzarella, cheddar, Parmesan cheeses, dried thyme, smoked paprika, salt, and pepper. Mix thoroughly until well combined. If mixture feels dry, add a small splash of milk or broth to moisten.
- Assemble and Bake: Transfer the mixture evenly into the prepared casserole dish. Optionally, sprinkle a little extra cheese on top for a golden crust. Bake uncovered for 25–30 minutes until the casserole is heated through, 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 and flavor.
Notes
- Use fresh or thawed frozen cauliflower rice for best texture.
- Substitute Greek yogurt with sour cream or a dairy-free alternative if desired.
- Adding a splash of milk or broth will help if the mixture seems dry before baking.
- Leftovers can be stored in an airtight container in the fridge for up to 3 days.
- Feel free to swap or add vegetables such as bell peppers or zucchini for variation.
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