Hello there! If you’re looking for a cozy, comforting dish that won’t weigh you down, then you’re in the right place! I absolutely love making this Healthy Chicken Cauliflower Rice Casserole. It’s low-carb, filled with flavor, and so easy to whip up! Plus, it’s a fantastic way to sneak in those veggies without anyone even noticing. Trust me, this dish is a win-win for busy weeknights or when you want to impress guests with something nutritious and delicious!
Nutritional Benefits of This Casserole
This casserole is packed with good nutrition! Cauliflower rice is a low-carb alternative to regular rice, which means you can enjoy your favorite meal without the added carbs. Plus, chicken is a great source of lean protein that helps keep you feeling full. With added veggies, you’re also getting vitamins and minerals that support your immune system. It’s like a little powerhouse of goodness in one dish!
Fun Variations to Make
- Cheesy Delight: Add a layer of your favorite cheese like mozzarella or cheddar on top to create a delicious cheesy crust.
- Spice it Up: If you love some heat, add in diced jalapeños or a sprinkle of crushed red pepper flakes as you mix in the ingredients.
- Veggie Swap: Feel free to swap in your favorite veggies! Zucchini or bell peppers work perfectly and add great texture and flavor.
- Herb Infusion: Fresh herbs like thyme or rosemary can really elevate the dish. Just sprinkle them in during mixing!
Delicious Healthy Chicken Cauliflower Rice Casserole Recipe
Ingredients
- 1 pound cooked chicken, shredded (grilled or rotisserie works great!)
- 4 cups cauliflower rice (fresh or frozen)
- 1 cup broccoli florets (fresh or frozen)
- 1 cup diced bell peppers
- 1 can (10.5 oz) cream of chicken soup (or a low-fat version)
- 1/2 cup low-sodium chicken broth
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
- 1 cup shredded cheese (optional for that cheesy goodness)
Serves 4–6 people
- Standard main-course portions → 4 servings
- Slightly lighter portions → up to 6 servings
Instructions
- Preheat your oven to 350°F (175°C) and grease a large casserole dish with a little oil or cooking spray.
- In a large bowl, combine the shredded chicken, cauliflower rice, broccoli, and bell peppers.
- In a separate bowl, whisk together the cream of chicken soup, chicken broth, garlic powder, onion powder, salt, and pepper until smooth.
- Pour the soup mixture over the chicken and veggies, mixing everything until well coated.
- If you’re using cheese, fold half into the mixture and sprinkle the other half on top.
- Transfer the mixture to the prepared casserole dish and bake for about 30-35 minutes until heated through and bubbly.
- Allow it to cool for a few minutes before serving. Enjoy your healthy meal!
Valuable Tips for Your Casserole
- If you’re using frozen cauliflower rice, there’s no need to thaw it beforehand. Just mix it in directly.
- Store leftovers in an airtight container in the fridge. They should last for about 3 days—perfect for meal prep!
- You can easily double this recipe if you’re feeding a crowd or want to have leftovers for lunches.
- To reheat, just pop it in the microwave for a few minutes or in the oven at 350°F until warmed through.
Equipment Needed
Here’s a handy checklist of what you’ll need to make this casserole:
- A large mixing bowl for combining your ingredients
- A whisk for mixing the soup ingredients
- A casserole dish (9×13 works great)
- A spatula for serving up those delicious portions
- Optional: A measuring cup and spoons for exactness
Frequently Asked Questions
- Can I use fresh cauliflower instead of pre-made cauliflower rice? Yes, just grate or process fresh cauliflower in a food processor until it resembles rice.
- How can I make this dairy-free? You can use dairy-free cream of chicken soup or make your own version using coconut milk as a base and almond milk for liquid.
- Can I make this casserole ahead of time? Absolutely! Just assemble it and store it in the fridge, then bake when you’re ready to eat.
- What can I use instead of chicken? You could try turkey, cooked sausage, or even a plant-based protein for a vegetarian option!
- Is there a good way to add more flavor? Definitely! Consider adding some spices like paprika, cumin, or Italian herbs for an extra kick!
I hope you enjoy this Healthy Chicken Cauliflower Rice Casserole as much as I do! It’s perfect for family dinners or meal prep for the week. If you try it out, please let me know how it turns out—I’d love to hear from you! Don’t forget to follow me on Pinterest for more delicious recipes that make healthy eating so much fun!
