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Cheesy Chicken Riced Cauliflower Casserole

Cheesy Chicken Riced Cauliflower Casserole Your New Comfort Food

Cheesy Chicken Riced Cauliflower Casserole is a low-carb comfort food that satisfies cheesy cravings while being easy to make.
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Prep Time 15 minutes
Cook Time 30 minutes
Resting Time 15 minutes
Total Time 1 hour
Servings: 6 servings
Course: Dinner
Cuisine: American
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Casserole
  • 1 tablespoon Avocado Oil prevents sticking and aids in cooking
  • 0.5 medium Diced Onion adds sweetness and depth of flavor
  • 12 ounces Frozen Riced Cauliflower this low-carb base mimics traditional rice
  • 1 teaspoon Kosher Salt enhances overall taste
  • 0.5 teaspoon Ground Black Pepper introduces mild heat and depth
  • 3 cloves Minced Garlic infuses strong flavor
  • 0.5 cup Low-fat Milk helps create a creamy sauce
  • 0.5 teaspoon Garlic Powder adds an additional layer of flavor
  • 1.5 teaspoons Italian Seasoning blends savory herbs for depth
  • 1 tablespoon Dijon Mustard adds a touch of tanginess
  • 4 tablespoons Cream Cheese creates a rich, creamy sauce
  • 0.5 cup Plain Greek Yogurt enhances creaminess while increasing protein
  • 3 cups Chopped Spinach boosts nutrition and adds vibrant color
  • 3 cups Cooked & Shredded Chicken Breasts serves as the main protein source
  • 1.5 cups Cooked White Jasmine Rice adds texture; optional for a low-carb version
For the Topping
  • Cheddar Cheese ensure it's shredded for even melting
  • Fresh Parsley or Chives for garnish; adds a pop of color

Equipment

  • large skillet
  • 9x13-inch baking dish
  • medium saucepan
  • food processor

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 375°F (190°C) and lightly grease a 9x13-inch baking dish.
  2. Pat your chicken breasts dry and season them with garlic powder, onion powder, paprika, Italian herbs, kosher salt, and black pepper.
  3. In a large skillet, warm 1 tablespoon of avocado oil over medium-high heat and sear the chicken for 4-5 minutes on each side.
  4. Transfer the seared chicken to the baking dish and bake for 15-20 minutes until cooked through.
  5. After resting for about 10 minutes, shred the chicken into bite-sized pieces.
  6. If using fresh cauliflower, process it until it resembles rice grains and sauté with avocado oil, salt, and pepper for 7-10 minutes.
  7. In a medium saucepan, melt 2 tablespoons of butter and whisk in flour to form a roux, then stir in milk and chicken broth until thickened.
  8. Mix in 4 tablespoons of cream cheese until melted and incorporate Dijon mustard, Italian seasoning, and adjusted salt.
  9. Combine the shredded chicken and riced cauliflower with the sauce, reserving about ⅓ for later.
  10. Spread the chicken and cauliflower mixture in the baking dish and pour the reserved cheese sauce over the top.
  11. Sprinkle shredded cheddar cheese over the casserole and bake for 25-30 minutes until bubbly and golden.
  12. Broil for an additional 2-3 minutes to achieve a crispy finish, keeping a close eye to prevent burning.
  13. Let the casserole rest for 10-15 minutes, garnish with fresh parsley or chives, and serve warm.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 15gProtein: 30gFat: 20gSaturated Fat: 10gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 0.5gCholesterol: 70mgSodium: 500mgPotassium: 700mgFiber: 4gSugar: 3gVitamin A: 20IUVitamin C: 30mgCalcium: 200mgIron: 2mg

Notes

Allow cooked chicken to rest for at least 10 minutes before shredding. Always taste your sauce before mixing it into the casserole.

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