Healthy Chicken Cauliflower Rice Casserole

Looking for a hearty, comforting dish without the extra carbs? This Healthy Chicken Cauliflower Rice Casserole is packed with lean protein, fresh veggies, and creamy, cheesy goodness—without any heavy grains or cream-based sauces. It’s the perfect clean-eating casserole for meal prep, weeknight dinners, or anyone craving a wholesome, satisfying meal.

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Why You’ll Love This Recipe
Low-Carb & High-Protein – A filling, balanced dish that fits into most clean-eating plans
One Dish Wonder – Everything cooks together in one pan
Customizable – Use any veggies you have on hand
Great for Meal Prep – Makes delicious leftovers
Comforting Flavor – Creamy, cheesy, and savory without being heavy

Ingredients You’ll Need

For the Casserole:
3 cups cooked, shredded chicken (breast or thigh)
4 cups cauliflower rice (fresh or frozen and thawed)
1 small onion, finely chopped
2 cloves garlic, minced
1 cup broccoli florets, steamed or blanched
1 small bell pepper, diced
½ cup plain Greek yogurt (or light sour cream)
½ cup cottage cheese (or ricotta)
1 cup shredded cheddar cheese
½ tsp salt
½ tsp black pepper
½ tsp paprika
¼ tsp dried thyme
¼ cup grated Parmesan cheese (for topping)
Fresh parsley (for garnish)

Tools You’ll Need
Large mixing bowl
Skillet (if sautéing veggies)
9×13-inch casserole dish
Cheese grater
Spatula or wooden spoon

Step-by-Step Instructions

Step 1: Preheat Oven
Preheat your oven to 375°F (190°C)
Grease or spray a 9×13-inch baking dish

Step 2: Prepare the Veggies
If using raw onion or bell pepper, sauté them in a skillet with a little oil for 3–4 minutes until soft
Steam or blanch broccoli just until tender-crisp

Step 3: Mix the Casserole
In a large bowl, combine shredded chicken, cauliflower rice, sautéed veggies, broccoli, and bell pepper
Add garlic, Greek yogurt, cottage cheese, half the cheddar cheese, salt, pepper, paprika, and thyme
Stir until everything is well combined

Step 4: Assemble and Bake
Spread the mixture evenly into the prepared baking dish
Sprinkle the remaining cheddar cheese and Parmesan over the top
Bake for 25–30 minutes, or until hot and bubbly with golden cheese on top

Step 5: Garnish and Serve
Let cool for 5 minutes
Top with chopped parsley and serve warm

Tips for Best Results
Use Pre-Cooked Chicken – Rotisserie or leftover chicken works great
Squeeze Cauliflower Rice – If using frozen, remove extra moisture for a less watery casserole
Add More Veggies – Spinach, zucchini, mushrooms, or kale work well
Make It Spicier – Add red pepper flakes or chopped jalapeños for a kick
Use Fresh Herbs – Parsley, thyme, or basil add extra freshness

Serving Suggestions
With a side salad – Crisp greens balance the creamy casserole
Topped with avocado slices – Adds healthy fats and creaminess
Alongside roasted carrots or asparagus – For more veggie goodness
As a meal prep lunch – Packs easily and reheats well

How to Store & Reheat

Storing:
Refrigerate: In an airtight container for up to 4 days
Freeze: Cool completely and freeze in portions for up to 2 months

Reheating:
Microwave: Heat individual servings in 60-second intervals
Oven: Reheat at 350°F for 15–20 minutes, covered with foil

Frequently Asked Questions

Can I use raw cauliflower instead of riced?
You’ll need to pulse it in a food processor first to get the right consistency

Is this recipe keto-friendly?
Yes—just ensure your yogurt and cottage cheese are low in carbs

Can I make it dairy-free?
Substitute with dairy-free yogurt, cheese, and omit Parmesan or use vegan alternatives

Can I make it vegetarian?
Use plant-based chicken or chickpeas in place of chicken

Final Thoughts
This Healthy Chicken Cauliflower Rice Casserole is a go-to dish for anyone seeking comfort food with a clean twist. It’s loaded with flavor, packed with veggies, and light on carbs—without sacrificing the warm, satisfying feel of a traditional casserole. Easy to make, versatile, and meal-prep friendly, it’s a wholesome addition to your recipe rotation.

Give it a try and let your body and tastebuds thank you. Don’t forget to leave a review or share your healthy creation online!

Preparation Time: 15 minutes
Cooking Time: 30 minutes
Cuisine: American

Nutritional Information (Per Serving):
Calories: 290 | Protein: 32g | Carbohydrates: 8g | Fat: 14g | Fiber: 3g | Sodium: 390mg

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