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Chicken Cauliflower Rice Casserole

Healthy Chicken Cauliflower Rice Casserole for Cozy Nights

A comforting, low-carb dish combining tender chicken, creamy cauliflower rice, and colorful veggies, perfect for weeknight dinners.
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings: 6 servings
Course: Casserole
Cuisine: Healthy
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Casserole Base
  • 2 cups Cooked Chicken Breast Rotisserie chicken for extra flavor.
  • 3 cups Cauliflower Rice Fresh or frozen.
  • 1 medium Onion Finely chopped; shallots or leeks are alternatives.
  • 2 cloves Garlic Minced; use garlic powder if fresh isn't available.
  • 1 cup Broccoli Florets Or substitute with green beans or spinach.
  • 1 cup Shredded Carrots Diced bell peppers can also serve well.
  • 1 cup Plain Greek Yogurt Sour cream is a substitute.
For the Cheesy Topping
  • 1 cup Shredded Mozzarella Monterey Jack is an alternative.
  • 1 cup Shredded Cheddar Gruyère cheese adds gourmet flavor.
  • 1/2 cup Grated Parmesan Substitute with Pecorino Romano or nutritional yeast for vegan.
For Seasoning
  • 1 teaspoon Dried Thyme Oregano or Italian seasoning are alternatives.
  • 1 teaspoon Smoked Paprika Regular paprika can be used.
  • to taste Salt
  • to taste Pepper
For Cooking
  • 1 tablespoon Olive Oil Avocado oil is a great substitute.
  • 1 tablespoon Lemon Juice Optional, for brightness.

Equipment

  • Oven
  • Skillet
  • Mixing Bowl
  • Casserole Dish

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 375°F (190°C). Grease a 9x13 inch casserole dish with cooking spray or olive oil.
  2. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add chopped onion and sauté for 3-4 minutes until soft. Stir in garlic, broccoli, and carrots; cook for another 5-6 minutes.
  3. In a large bowl, combine cauliflower rice, cooked chicken, and sautéed veggies. Add Greek yogurt, shredded mozzarella, shredded cheddar, grated Parmesan, thyme, paprika, salt, and pepper. Mix until well-combined.
  4. Transfer the mixture to the greased casserole dish. Sprinkle additional mozzarella on top. Bake uncovered for 25-30 minutes until golden-brown and bubbling.
  5. Let cool for a few minutes before serving. Garnish with fresh parsley or a squeeze of lemon juice.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 15gProtein: 30gFat: 18gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 90mgSodium: 700mgPotassium: 700mgFiber: 4gSugar: 3gVitamin A: 2000IUVitamin C: 70mgCalcium: 300mgIron: 2mg

Notes

Ensure all ingredients are evenly mixed to avoid dry spots in the casserole. This dish is perfect for meal prep; assemble it the night before and refrigerate.

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