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Healthy Chicken Cauliflower Rice Casserole Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4 from 9 reviews
  • Author: Sue
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 6 servings
  • Category: Casserole
  • Method: Baking
  • Cuisine: American
  • Diet: Low Carb

Description

This Healthy Chicken Cauliflower Rice Casserole is a low-carb, nutrient-packed meal perfect for a wholesome family dinner. Combining tender shredded chicken, sautéed cauliflower rice, creamy cheese, and vibrant vegetables, this casserole offers a comforting yet healthy twist on traditional casseroles. Easy to prepare and bake, it's a delicious way to enjoy flavorful, protein-rich food while keeping calories and carbs in check.

Ingredients

Protein

  • 3 cups shredded chicken (rotisserie or cooked chicken breast)

Vegetables

  • 4 cups cauliflower rice (store-bought or homemade)
  • 1 cup chopped spinach, broccoli florets, or sliced mushrooms

Dairy and Cheese

  • 8 oz (1 cup) cream cheese (softened) (or Greek yogurt for a lighter version)
  • 1 cup shredded cheddar cheese (divided, or use a mix of cheeses like mozzarella and parmesan)

Seasonings

  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp paprika
  • ½ tsp salt (adjust to taste)
  • ½ tsp black pepper

Other

  • 1 tbsp olive oil (for sautéing the cauliflower rice)

Instructions

  1. Prep Your Ingredients: Gather all ingredients needed. If using raw chicken, cook and shred it. For cauliflower rice, pulse cauliflower florets in a food processor or use store-bought cauliflower rice. Chop vegetables such as spinach, broccoli, or mushrooms.
  2. Preheat Oven: Preheat your oven to 375°F (190°C) to prepare for baking the casserole.
  3. Sauté the Cauliflower Rice: Heat olive oil in a large skillet over medium heat. Add the cauliflower rice and sauté for 5-7 minutes until it becomes tender and most of the moisture has evaporated. This enhances flavor and improves texture in the final dish.
  4. Sauté Optional Vegetables: If adding spinach, broccoli, or mushrooms, lightly sauté them in the skillet until just tender before mixing into the casserole.
  5. Mix the Ingredients: In a large mixing bowl, combine the shredded chicken, sautéed cauliflower rice, cream cheese, half of the shredded cheddar cheese, garlic powder, onion powder, paprika, salt, and pepper. Stir until everything is well incorporated. Then fold in the lightly sautéed vegetables if using.
  6. Assemble the Casserole: Transfer the combined mixture into a greased 9x13-inch baking dish, spreading it evenly.
  7. Add Cheese Topping: Sprinkle the remaining shredded cheddar cheese evenly over the top of the casserole to create a golden, bubbly crust when baked.
  8. Bake: Place the casserole uncovered into the preheated oven and bake for 20-25 minutes, or until the cheese topping is melted, bubbly, and lightly golden.
  9. Serve: Remove from oven and let it rest for a few minutes before serving. Enjoy your nutritious and flavorful chicken cauliflower rice casserole!

Notes

  • You can substitute cream cheese with Greek yogurt for a lighter version, though this may alter the texture slightly.
  • Adjust the seasoning, particularly salt and paprika, according to your taste preferences.
  • Use any combination of vegetables like spinach, broccoli, or mushrooms depending on availability and preference.
  • To make cauliflower rice at home, simply pulse fresh cauliflower florets in a food processor until rice-like consistency is achieved.
  • Leftovers can be refrigerated for up to 3 days and reheated in the oven or microwave.
  • For added flavor, you can mix in herbs such as parsley or thyme with the chicken mixture.

Find it online: https://suerecipe.com/healthy-chicken-cauliflower-rice-casserole-recipe/