Name: Healthy Chicken Cauliflower Rice Casserole Recipe
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Cuisine: American
Ingredients: Shredded Chicken: 3 cups shredded chicken (rotisserie or cooked chicken breast) Cauliflower Rice: 4 cups cauliflower rice (store-bought or homemade) Cream Cheese Mixture: 8 oz (1 cup) cream cheese (softened), 1 cup shredded cheddar cheese (divided), 1 tsp garlic powder, 1 tsp onion powder, ½ tsp paprika, ½ tsp salt, ½ tsp black pepper, 1 tbsp olive oil, 1 cup chopped spinach, broccoli florets, or sliced mushrooms

Jump to Recipe

Let me introduce you to a weeknight superstar that’s both a hug in a casserole dish and a victory for your healthy eating goals: Healthy Chicken Cauliflower Rice Casserole. This irresistible comfort food boasts all the creamy, cheesy goodness you crave, yet sneakily swaps in cauliflower rice for a lighter, veggie-packed base. Perfect for meal prep, picky eaters, or a cozy family dinner, this casserole brings together juicy chicken, vibrant veggies, and melty cheese for a complete meal that’s hearty, wholesome, and bursting with flavor.

Healthy Chicken Cauliflower Rice Casserole Recipe - Recipe Image

Ingredients You’ll Need

The beauty of Healthy Chicken Cauliflower Rice Casserole is that each ingredient plays a starring role in creating its crave-worthy texture and fantastic flavor. Simple pantry staples and a few fresh touches come together for a dish that’s as easy as it is delicious.

Shredded Chicken (3 cups): Rotisserie chicken adds convenience and great flavor, while cooked chicken breast keeps things extra lean.
Cauliflower Rice (4 cups): Swapping traditional rice for cauliflower keeps things light and packs in extra veggies—you can use store-bought or make your own by pulsing florets in a food processor.
Cream Cheese (8 oz): This secret ingredient creates a lusciously creamy texture; swap for Greek yogurt if you want an even lighter casserole.
Shredded Cheddar Cheese (1 cup, divided): Cheddar gives a bold, melty flavor, but feel free to mix things up with mozzarella or parmesan for more depth.
Garlic Powder (1 tsp): This adds plenty of savory backbone without the fuss of peeling fresh garlic.
Onion Powder (1 tsp): A little goes a long way for rounding out the casserole’s flavor.
Paprika (½ tsp): Provides subtle color and a gentle smoky warmth.
Salt (½ tsp, adjust to taste): Essential for seasoning and bringing all the flavors together.
Black Pepper (½ tsp): Adds gentle heat and a touch of complexity.
Olive Oil (1 tbsp): For sautéing the cauliflower rice, enriching each bite and preventing sticking.
Chopped Veggies (1 cup spinach, broccoli, or mushrooms): Your favorite fresh veggies bring more color, texture, and nutrients; sauté lightly for best results.

How to Make Healthy Chicken Cauliflower Rice Casserole

Step 1: Prep Your Ingredients

Start by gathering everything you need for maximum kitchen efficiency. Preheat your oven to 375°F (190°C) so it’s ready to go. If you’re using homemade shredded chicken, cook and shred it now. For homemade cauliflower rice, pulse fresh cauliflower florets in a food processor until they resemble grains of rice.

Step 2: Sauté the Cauliflower Rice

In a large skillet, heat the olive oil over medium heat. Add the cauliflower rice and sauté for 5 to 7 minutes until it softens and the moisture cooks off. This step is crucial—it prevents the casserole from turning watery and amps up the flavor, so don’t rush it!

Step 3: Sauté the Veggies

If you’re adding spinach, broccoli, or mushrooms, give them a quick sauté on the stovetop until just tender. This ensures every bite of Healthy Chicken Cauliflower Rice Casserole is packed with flavor and perfect texture.

Step 4: Mix Everything Together

In a big mixing bowl, combine the shredded chicken, sautéed cauliflower rice, cream cheese (or Greek yogurt), half the shredded cheese, all your chosen seasonings, and your lightly cooked veggies. Stir until everything is evenly coated and deliciously creamy.

Step 5: Assemble the Casserole

Transfer your mixture into a greased 9×13-inch baking dish, spreading it evenly. Sprinkle the remaining cheese over the top—this will bake into a beautiful golden layer that’s impossible to resist.

Step 6: Bake

Slide the dish into your preheated oven and bake uncovered for 20 to 25 minutes, until the cheese is melted and bubbly. It’s ready when the top is invitingly golden and the casserole is piping hot throughout. Let it cool for a few minutes before serving to help everything set up perfectly.

How to Serve Healthy Chicken Cauliflower Rice Casserole

Garnishes

Sprinkle on fresh chopped parsley, sliced green onions, or a dash of extra paprika as soon as the casserole comes out of the oven. These little touches add bright color and an extra layer of freshness to Healthy Chicken Cauliflower Rice Casserole, turning a humble bake into a showstopper.

Side Dishes

This casserole is hearty enough to stand alone, but it’s also wonderful with simple sides. Try a crisp green salad with a tangy vinaigrette or roasted seasonal veggies for an effortlessly colorful meal. Some warm whole-grain rolls also make a cozy pairing.

Creative Ways to Present

For a fun twist, spoon Healthy Chicken Cauliflower Rice Casserole into individual ramekins for perfectly portioned servings. Or, fill colorful bell pepper halves and bake until the peppers are tender for an even more veggie-forward dinner. It’s also fantastic as meal-prepped lunches for the week.

Make Ahead and Storage

Storing Leftovers

Once cooled, cover leftovers tightly or transfer them to airtight containers. Healthy Chicken Cauliflower Rice Casserole keeps beautifully in the fridge for up to 4 days, making it perfect for meal prep and quick weeknight meals.

Freezing

This casserole is freezer-friendly! Cool completely, then wrap the dish in parchment and foil or divide it into portions and freeze in airtight containers. It’ll stay at its best for up to 2 months, ready for those busy nights when you need something nourishing in a pinch.

Reheating

Reheat individual servings in the microwave, or pop the whole dish (covered) in a 350°F oven until warmed through. If frozen, thaw overnight in the fridge before reheating for best texture and even heating.

FAQs

Can I use frozen cauliflower rice?

Absolutely! Just thaw and drain it well to remove excess moisture before sautéing. Using frozen cauliflower rice makes Healthy Chicken Cauliflower Rice Casserole even quicker to prep.

What cheese works best for this recipe?

Cheddar gives the casserole classic flavor and color, but a blend with mozzarella, monterey jack, or parmesan makes things extra gooey and flavorful. You can mix and match based on your tastes or what’s in your fridge.

Can I make Healthy Chicken Cauliflower Rice Casserole dairy-free?

Yes, it’s easy to make this casserole dairy-free. Replace the cream cheese and shredded cheese with your favorite plant-based alternatives, and use olive oil for sautéing. The result is still delicious and satisfying!

Is the casserole low-carb and gluten-free?

Healthy Chicken Cauliflower Rice Casserole is naturally low in carbs and gluten-free since there’s no traditional rice or breadcrumbs. Just double-check your cheese and any other add-ins to make sure they fit your dietary needs.

Can I add different vegetables?

Definitely! Broccoli, spinach, mushrooms, or bell peppers are all fantastic. Just remember to lightly sauté any veggies first so they’re tender and flavorful when baked into the casserole.

Final Thoughts

If you’ve been searching for a comfort food classic that’s both wholesome and seriously craveable, Healthy Chicken Cauliflower Rice Casserole should be at the top of your dinner list. It’s easy, nourishing, and practically guarantees happy plates around the table. Don’t wait—give it a try and see why this creamy, hearty casserole wins rave reviews every single time!

Healthy Chicken Cauliflower Rice Casserole Recipe

★★★★★

4.9 from 25 reviews

Author: Olivia
Total Time: 45 minutes
Yield: 6 servings
Diet: Gluten Free

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Description

This Healthy Chicken Cauliflower Rice Casserole is a delicious and nutritious dish that is perfect for a cozy family dinner. It combines tender shredded chicken, cauliflower rice, creamy cheeses, and flavorful seasonings for a satisfying meal.

Ingredients

Shredded Chicken:

3 cups shredded chicken (rotisserie or cooked chicken breast)

Cauliflower Rice:

4 cups cauliflower rice (store-bought or homemade)

Cream Cheese Mixture:

8 oz (1 cup) cream cheese (softened), 1 cup shredded cheddar cheese (divided), 1 tsp garlic powder, 1 tsp onion powder, ½ tsp paprika, ½ tsp salt, ½ tsp black pepper, 1 tbsp olive oil, 1 cup chopped spinach, broccoli florets, or sliced mushrooms

Instructions

Prep Your Ingredients: Preheat your oven to 375°F (190°C). Cook and shred chicken. Prepare cauliflower rice.
Sauté the Cauliflower Rice: Heat olive oil in a skillet, cook cauliflower rice until tender.
Mix the Ingredients: Combine chicken, cauliflower rice, cream cheese mixture, and vegetables in a bowl, mix well.
Assemble the Casserole: Transfer mixture to a greased baking dish, top with remaining cheese.
Bake: Bake uncovered for 20-25 minutes until cheese is melted and bubbly.

Prep Time: 20 minutes
Cook Time: 25 minutes
Category: Main Dish
Method: Baking
Cuisine: American