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Healthy Chicken Cauliflower Rice

Category: Satisfying Main Courses for Every Occasion

This comforting casserole delivers a nourishing blend of tender shredded chicken and cheesy cauliflower rice, offering a low-carb twist the whole family will love. Each bite combines savory flavors, creamy textures, and an oven-baked finish with a golden cheese topping. Simple prep, one baking dish, and the flexibility to add favorite vegetables like spinach or broccoli make it a versatile choice for healthy weeknight dinners. Ready in just 40 minutes, it fits well into meal prep routines and satisfies everyone at the table without extra fuss or calories.

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A man named Alex is holding a wooden spoon.
Created By Alex
Updated on Thu, 15 May 2025 17:26:39 GMT
A dish of chicken and rice. Pin
A dish of chicken and rice. | buzkitchen.com

This Chicken Cauliflower Rice Casserole comes together quickly for a hearty yet healthy family meal. With tender shredded chicken, creamy cheese, and low-carb cauliflower rice, it is full of flavor but light enough for everyday eating. I turn to this casserole whenever I need comfort food without heaviness and it is perfect for meal prep or post-workout dinners when you want to refuel without fuss.

When I first made this on a busy soccer night it became an instant hit everyone came back for seconds and I had to make a double batch next time

Ingredients

  • Shredded chicken: choose rotisserie for extra flavor or poach chicken breast for a leaner base
  • Cauliflower rice: fresh or frozen both work look for firm florets if making your own
  • Cream cheese: for richness or swap in Greek yogurt for a tangy light version
  • Shredded cheddar cheese: blends of cheddar mozzarella and parmesan all melt well try a sharp cheese for the boldest taste
  • Garlic powder: brings classic depth and warmth
  • Onion powder: adds fragrant sweetness
  • Paprika: gives a touch of color and a smoky edge use sweet or smoked
  • Salt and black pepper: season to your taste
  • Olive oil: helps sauté the cauliflower rice make sure it’s fresh for flavor
  • Chopped spinach or broccoli: both add nutrients and color use what you love or have on hand

Step-by-Step Instructions

Prep Your Ingredients
Get your oven ready by preheating to three seventy five degrees If your chicken isn’t cooked yet go ahead and poach or roast until tender then shred with forks For cauliflower rice pulse raw florets in a food processor or measure out a store bought bag
Sauté the Cauliflower Rice
Warm olive oil in a large skillet over medium heat Pour in the cauliflower rice and cook for five to seven minutes stirring occasionally until softened and most liquid has evaporated It should lose its raw taste but not become mushy
Mix the Filling
In a big mixing bowl stir together your shredded chicken the cooked cauliflower rice softened cream cheese half the shredded cheese and all the seasonings Stir well so everything is coated For extra veggies briefly sauté spinach broccoli or mushrooms before folding them in
Assemble the Casserole
Lightly grease a nine by thirteen baking dish Pile in your chicken mixture evenly smoothing the top Sprinkle the rest of your cheese all over for a crisp melty crust
Bake
Pop the dish uncovered into your oven Bake for twenty to twenty five minutes until the cheese is melted golden and everything bubbles around the edges
A plate of food with chicken and rice. Pin
A plate of food with chicken and rice. | buzkitchen.com

I love the way sharp cheddar melts into gooey perfection in this casserole It reminds me of family get togethers where cheesy casseroles were always welcome and the crispy corners were fought over

Storage Tips

Let the casserole cool completely then cover and refrigerate for up to four days You can portion out servings into individual containers for lunchboxes or quick meals To reheat add a splash of milk or broth and cover so it stays creamy If freezing wrap portions tightly and use within two months thaw before reheating

Ingredient Substitutions

If you are dairy free try swapping in dairy free cheese and use coconut yogurt instead of cream cheese For extra flavor swap the cheddar for gouda or pepper jack You could also add chopped cooked turkey or even seasoned tofu for a vegetarian twist

Serving Suggestions

Serve this casserole with a simple green salad or roasted vegetables It makes a great base for a meal prep bowl topped with extra avocado or salsa For brunch try adding a poached egg on top

A dish of chicken and rice. Pin
A dish of chicken and rice. | buzkitchen.com

Cultural and Family Notes

This kind of casserole blends the American comfort food tradition with newer trends like low carb eating Growing up church suppers and family gatherings always had at least one hot bubbly casserole so I love putting a healthy twist on a cozy classic

Recipe FAQs

→ What type of chicken works best?

Use cooked and shredded rotisserie chicken or boneless chicken breast for quick, flavorful results.

→ Can I substitute cauliflower rice?

Yes, try broccoli rice or shredded zucchini for a different base, adjusting moisture as needed.

→ Is it possible to use different cheeses?

Mozzarella, parmesan, or a cheese blend pair well with cheddar, customizing creaminess and flavor.

→ Can vegetables be added?

Absolutely! Add spinach, broccoli florets, or sliced mushrooms. Sauté lightly before mixing in.

→ How should leftovers be stored?

Keep leftovers in an airtight container in the fridge for up to 3 days. Reheat until hot throughout.

Healthy Chicken Cauliflower Rice Casserole

Quick, wholesome dinner with chicken, cheesy cauliflower rice, and veggies—ideal for busy weeknights.

Preparation Time
15 mins
Cooking Time
25 mins
Overall Time
40 mins
Created By: Alex

Category: Main Dishes

Skill Level: Moderate

Cuisine Type: American

Makes: 6 Serves

Dietary Preferences: Low-Carb, Gluten-Free

Ingredients

01 3 cups shredded chicken (rotisserie or cooked chicken breast)
02 4 cups cauliflower rice (store-bought or homemade)
03 8 oz (1 cup) cream cheese (softened) or Greek yogurt for a lighter version
04 1 cup shredded cheddar cheese (divided, or a mix of cheeses like mozzarella and parmesan)
05 1 tsp garlic powder
06 1 tsp onion powder
07 ½ tsp paprika
08 ½ tsp salt (adjust to taste)
09 ½ tsp black pepper
10 1 tbsp olive oil (for sautéing cauliflower rice)
11 1 cup chopped spinach, broccoli florets, or sliced mushrooms (optional)

Steps

Step 01

Preheat your oven to 375°F (190°C). If using raw chicken, cook and shred it. For cauliflower rice, pulse cauliflower florets in a food processor or use store-bought.

Step 02

In a large skillet, heat olive oil over medium heat. Add cauliflower rice and cook for 5-7 minutes until tender and moisture has evaporated.

Step 03

In a large mixing bowl, combine shredded chicken, sautéed cauliflower rice, cream cheese, half the shredded cheese, and seasonings. Stir until well combined. If adding vegetables, sauté them lightly before mixing them in.

Step 04

Transfer the mixture to a greased 9x13-inch baking dish. Top with the remaining shredded cheese for a gooey, golden crust.

Step 05

Bake uncovered for 20-25 minutes, or until the cheese is melted and bubbly.

Tools You'll Need

  • Large skillet
  • Mixing bowl
  • 9x13-inch baking dish
  • Food processor (optional, for making cauliflower rice)

Allergy Information

Double-check each ingredient for potential allergens, and always consult a professional if you're unsure.
  • Dairy

Nutritional Facts (per serving)

These details are provided for general information and should not replace medical advice.
  • Calories: 320
  • Fats: ~
  • Carbohydrates: ~
  • Proteins: ~