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Healthy Chicken Cauliflower Rice

Irresistibly Healthy Chicken Cauliflower Rice Casserole Bliss

Healthy Chicken Cauliflower Rice Casserole is a comforting, low-carb meal combining chicken, veggies, and gooey cheese, perfect for weeknights.
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Prep Time 15 minutes
Cook Time 30 minutes
Resting Time 5 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Dinner
Cuisine: American
Calories: 400
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Casserole
  • 1 pound boneless, skinless chicken breasts, diced Substitute with chickpeas or tofu for a vegetarian option.
  • 4 cups cauliflower rice Ensure it is thawed if using frozen.
  • 1 cup broccoli florets Can swap for any green vegetable.
  • 1 cup diced bell peppers Any color; zucchini or carrots make great alternatives.
  • 1 small onion, finely chopped Shallots or leeks are tasty substitutes.
  • 2 cloves garlic, minced Adjust amount based on your taste preference.
  • 1 cup low-sodium chicken broth Vegetable broth works for a vegetarian version.
For the Cheese Topping
  • 1 cup shredded mozzarella cheese Cheddar can be used for a sharper taste.
  • ½ cup grated Parmesan cheese Consider nutritional yeast for dairy-free options.
For Cooking and Seasoning
  • 1 tablespoon olive oil Replace with avocado oil if desired.
  • 1 teaspoon dried thyme Italian seasoning is a good substitute.
  • 1 teaspoon dried oregano Can be omitted for a simpler taste.
  • ½ teaspoon paprika Optional for those who prefer mildness.
  • Salt and pepper Adjust according to personal preference.
For Garnishing
  • Fresh parsley Adds a pop of color and freshness before serving.

Equipment

  • large pan
  • 9x13 inch baking dish

Method
 

Step‑By‑Step Instructions
  1. Preheat your oven to 375°F (190°C).
  2. In a large pan, heat olive oil over medium heat. Add the diced chicken and cook for about 5-7 minutes until browned and cooked through.
  3. In the same pan, add chopped onion and minced garlic, sauté for about 2-3 minutes until the onion becomes translucent.
  4. Stir in cauliflower rice, broccoli florets, and diced bell peppers. Cook for 5 minutes until the vegetables soften.
  5. Return the chicken to the pan, pour in the chicken broth, thyme, oregano, and paprika. Season with salt and pepper, and mix well.
  6. Transfer the mixture to a greased 9x13 inch baking dish, spreading it evenly.
  7. Sprinkle mozzarella and Parmesan cheese evenly over the mixture.
  8. Bake in the preheated oven for 20-25 minutes until the cheese is bubbly and golden brown.
  9. Remove from the oven and let it rest for 5 minutes before serving.
  10. Garnish with freshly chopped parsley before serving.

Nutrition

Serving: 1servingCalories: 400kcalCarbohydrates: 15gProtein: 36gFat: 22gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 120mgSodium: 700mgPotassium: 800mgFiber: 4gSugar: 3gVitamin A: 500IUVitamin C: 80mgCalcium: 250mgIron: 2mg

Notes

Ensure frozen cauliflower rice is thawed and drained well. Don't overcook veggies for a pleasant crunch.

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