Healthy Chicken Cauliflower Rice Casserole (Print Version)
Healthy Chicken Cauliflower Rice Casserole is an easy, low-carb, and delicious weeknight meal. Packed with flavor, it's a family-friendly dish you'll love.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 55 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Diabetic-Friendly
# Ingredients:
→ The Hearty Core
01 -
1 1/2 lbs boneless, skinless chicken breast
02 -
2 lbs cauliflower florets
→ Creamy & Savory Sauce
03 -
1 1/2 cups low-sodium chicken broth
04 -
1/2 cup plain Greek yogurt
05 -
2 tbsp cornstarch
06 -
1 cup shredded sharp cheddar cheese
→ Aromatic Foundation & Seasoning
07 -
1 tbsp olive oil
08 -
1/2 yellow onion, finely diced
09 -
3 cloves garlic, minced
10 -
1 tsp dried Italian seasoning
11 -
1/2 tsp smoked paprika
12 -
Salt and black pepper to taste
→ Golden Crumb Topping
13 -
1/2 cup whole wheat breadcrumbs
14 -
1/4 cup grated Parmesan cheese
15 -
1 tbsp olive oil
# Instructions:
01 -
Preheat oven to 375°F. Dice 1 1/2 lbs boneless, skinless chicken breast into 1-inch pieces. Process 2 lbs cauliflower florets into a rice-like consistency using a food processor or grater. This initial prep sets the stage for your delicious Healthy Chicken Cauliflower Rice Casserole Recipe.
02 -
Heat 1 tbsp olive oil in a large oven-safe skillet or Dutch oven over medium heat. Add 1/2 yellow onion, finely diced, and cook for 3-4 minutes until softened. Stir in 3 cloves garlic, minced, 1 tsp dried Italian seasoning, and 1/2 tsp smoked paprika; cook for 1 minute more until fragrant.
03 -
Add the diced 1 1/2 lbs boneless, skinless chicken breast to the skillet. Season with salt and black pepper to taste. Cook, stirring occasionally, for 5-7 minutes until the chicken is lightly browned and mostly cooked through. Remove chicken from the skillet and set aside.
04 -
In a medium bowl, whisk together 1 1/2 cups low-sodium chicken broth, 1/2 cup plain Greek yogurt, and 2 tbsp cornstarch until smooth. Pour this mixture into the skillet. Bring to a simmer, then stir in 1 cup shredded sharp cheddar cheese until melted and the sauce thickens slightly.
05 -
Return the cooked chicken to the skillet with the sauce. Add the riced 2 lbs cauliflower florets. Stir well to combine all ingredients, ensuring the cauliflower and chicken are evenly coated in the creamy sauce. This forms the hearty base of your Healthy Chicken Cauliflower Rice Casserole Recipe.
06 -
In a small bowl, combine 1/2 cup whole wheat breadcrumbs, 1/4 cup grated Parmesan cheese, and 1 tbsp olive oil. Mix until the breadcrumbs are evenly coated. Sprinkle this golden crumb topping evenly over the chicken and cauliflower mixture in the skillet.
07 -
Bake the casserole in the preheated 375°F oven for 20-25 minutes, or until the topping is golden brown and the casserole is bubbly around the edges. For the best Healthy Chicken Cauliflower Rice Casserole Recipe, ensure it's heated through.
08 -
Remove the casserole from the oven and let it rest for 5-10 minutes before serving. This allows the casserole to set and makes for easier portioning. Garnish with fresh parsley if desired for a vibrant finish.
# Notes:
01 -
For a spicier kick, add a pinch of red pepper flakes with the Italian seasoning. You can also swap sharp cheddar for a different cheese like Monterey Jack or a blend.
02 -
This casserole is excellent for meal prep! Cook it on Sunday and portion it into containers for healthy lunches throughout the week. It reheats beautifully in the microwave.
03 -
Store leftover Healthy Chicken Cauliflower Rice Casserole Recipe in an airtight container in the refrigerator for up to 3-4 days.
04 -
Serve this hearty casserole with a simple side salad or steamed green beans for a complete and balanced meal.
# Tools You'll Need:
01 -
9x13 inch baking dish
02 -
Large skillet
03 -
Food processor (or box grater)
04 -
Whisk
05 -
Measuring cups and spoons
06 -
Cutting board
07 -
Chef's knife
# Nutrition Facts (Per Serving):
Calories: 408 kcal
Total Fat: 16 g
Total Carbohydrate: 17 g
Protein: 48 g