When you’re craving comfort food that’s warm, satisfying, and still light on carbs, this Chicken Cauliflower Rice Casserole delivers every time. Packed with tender chicken, fluffy cauliflower rice, and just the right amount of cheesy goodness, it’s a hearty and wholesome meal perfect for weeknight dinners.
This recipe fits beautifully into your collection of cauliflower meals dinners, and it’s also a fantastic option if you’ve ever wondered what to do with cauliflower rice. Whether you’re following a low-carb lifestyle, looking for casserole recipes for dinner healthy low carb, or simply want something the whole family will love, this dish is sure to please.
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What Makes This Chicken Cauliflower Rice Casserole Special?
This recipe proves that healthy eating doesn’t have to mean sacrificing flavor or satisfaction. The combination of juicy, shredded chicken and savory cauliflower rice is both filling and light, making it ideal for low cal cauliflower recipes lovers.
Comfort Food Meets Healthy Eating
It’s warm, creamy, and perfectly cheesy — classic comfort food with a healthy twist. Using cauliflower rice instead of traditional white rice cuts down on carbs and calories while still delivering a similar texture and bite.
How It Fits Into Casserole Recipes for Dinner Healthy Low Carb
This dish is naturally gluten-free and lower in carbs than a traditional chicken and rice casserole. It’s also adaptable for those looking for low carb no cheese recipes by simply omitting the cheese or replacing it with a dairy-free alternative.
Ingredients You’ll Need
For the casserole:
3 cups cooked shredded chicken (rotisserie works great)
4 cups riced cauliflower (fresh or frozen)
1 cup shredded cheddar cheese (or mozzarella)
½ cup plain Greek yogurt (or sour cream)
½ cup mayonnaise
1 teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon paprika
Salt and pepper, to taste
2 tablespoons chopped parsley (for garnish)
Optional Add-Ins and Substitutes:
Chopped broccoli or spinach for extra greens
Diced mushrooms for added umami
Swap cheddar for pepper jack for a spicy kick
Use dairy-free cheese and yogurt for low carb no cheese recipes
For more cozy casserole ideas, check out this Vegetable Casserole — another healthy, family-friendly option.
Kitchen Equipment Needed
Large mixing bowl
Baking dish (9×13-inch)
Measuring cups and spoons
Spatula or wooden spoon
Foil (for covering while baking)
Knife and cutting board
If you’re curious about cauliflower rice crockpot recipes, this dish can even be adapted for slow cooking by layering the ingredients and cooking on low for 4–5 hours.
Step-by-Step Preparation: Chicken Cauliflower Rice Casserole
Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C).
Step 2: Mix the Base
In a large mixing bowl, combine the cooked chicken, riced cauliflower, Greek yogurt, mayonnaise, garlic powder, onion powder, paprika, salt, and pepper. Stir well until everything is evenly coated.
Step 3: Assemble the Casserole
Lightly grease your baking dish.
Spread the chicken and cauliflower mixture evenly in the dish.
Sprinkle shredded cheese evenly over the top.
Step 4: Bake
Cover the dish with foil and bake for 20 minutes.
Remove the foil and bake an additional 10–15 minutes, until the cheese is melted and bubbly.
Step 5: Garnish and Serve
Remove from the oven and let it cool slightly.
Sprinkle chopped parsley on top before serving.
Tips for Cooking Moist Chicken and Flavorful Cauliflower Rice
✅ Use rotisserie chicken to save time and ensure tender, juicy meat.
✅ If using frozen cauliflower rice, thaw and drain well to avoid excess moisture.
✅ Season the base well — cauliflower rice is mild and soaks up flavor beautifully.
Common Mistakes to Avoid
🚫 Using uncooked cauliflower rice — it releases too much water during baking.
🚫 Skipping the foil during the first bake — this helps keep the casserole moist.
🚫 Overbaking — can dry out the chicken and make the casserole tough.
Serving and Presentation Tips
Serve the casserole straight from the baking dish, garnished with fresh herbs.
Pair with a crisp green salad or roasted vegetables for a balanced meal.
Portion into individual ramekins for an elegant, low cal cauliflower recipes presentation.
If you’re brainstorming what to make with cauliflower rice, this dish is a clear winner — hearty, flavorful, and easy to scale up for meal prep.
Recipe Tips and Variations
Make-Ahead Tips and Storage Suggestions
You can assemble the casserole up to a day in advance, cover, and refrigerate until ready to bake.
Store leftovers in an airtight container in the fridge for up to 4 days.
Reheat individual portions in the microwave or oven at 350°F (175°C) until warmed through.
Flavor Variations for Low Carb No Cheese Recipes Fans
✅ Omit cheese and double the yogurt for creaminess.
✅ Add herbs like thyme or rosemary for a more aromatic flavor.
✅ Stir in a spoonful of Dijon mustard for a tangy twist.
How to Store and Reheat Leftovers
Let the casserole cool completely before storing in an airtight container.
Refrigerate for up to 4 days.
Reheat covered in a 350°F oven or in the microwave, adding a splash of broth if it seems dry.
Why This Recipe Belongs in Your Cauliflower and Rice Recipes Collection
This chicken cauliflower rice casserole is everything you want in a dinner recipe — quick to assemble, budget-friendly, and incredibly satisfying. It’s a perfect example of how cauliflower and rice recipes can feel indulgent while still being light and nutritious.
It also works well for meal prepping and is a smart choice if you’re cutting back on carbs or trying to eat more vegetables.
Frequently Asked Questions
Can I use pre-cooked frozen chicken?
Yes — just thaw and shred before using.
Can I make this dairy-free?
Absolutely — use dairy-free cheese and coconut yogurt instead of Greek yogurt.
Can I freeze this casserole?
Yes — assemble, cover tightly, and freeze unbaked for up to 1 month. Bake directly from frozen, adding extra time as needed.
What’s the best way to rice cauliflower?
You can buy it pre-riced or pulse cauliflower florets in a food processor until rice-sized.
Make and Share This Chicken Cauliflower Rice Casserole Tonight!
This chicken cauliflower rice casserole is a comforting, healthy, and easy dinner option you’ll want to make again and again. Whether you’re planning cauliflower meals dinners, looking for what to do with cauliflower rice, or just need a go-to low carb no cheese recipe, this dish delivers every time.
If you loved this recipe, please share it with friends and subscribe to our blog for more creative casserole recipes for dinner healthy low carb, low cal cauliflower recipes, and family-friendly meals. Happy cooking!
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Irresistible Chicken Cauliflower Rice Casserole : The Ultimate Healthy Low-Carb Dinner
- Total Time: 45 minutes
- Yield: 6 servings 1x
Description
This Wholesome Chicken Cauliflower Rice Casserole combines tender chicken, flavorful vegetables, and light cauliflower rice in a creamy, satisfying dish perfect for a low-carb lifestyle. Comforting yet healthy, it’s a great choice for meal prep, family dinners, or anyone exploring creative cauliflower and rice recipes.
Ingredients
3 cups cooked chicken, shredded or diced 4 cups cauliflower rice (fresh or frozen, thawed) 1 cup frozen peas and carrots (or fresh) ½ cup diced onion 1 cup shredded cheddar cheese (optional, or dairy-free alternative) ½ cup plain Greek yogurt (or dairy-free alternative) 1 teaspoon garlic powder ½ teaspoon onion powder 1 teaspoon salt ½ teaspoon black pepper 2 eggs, lightly beaten Chopped parsley for garnish
Instructions
1. Preheat oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish. 2. In a large bowl, combine cooked chicken, cauliflower rice, peas and carrots, onion, Greek yogurt, garlic powder, onion powder, salt, and black pepper. Stir well. 3. Mix in the beaten eggs and half of the cheese (if using), reserving the rest for topping. 4. Spread the mixture evenly in the prepared baking dish and sprinkle with remaining cheese. 5. Cover with foil and bake for 20 minutes. Remove foil and bake an additional 10–15 minutes until golden and heated through. 6. Let cool slightly, garnish with parsley, and serve warm.
Notes
• Use rotisserie chicken for convenience. • Pat cauliflower rice dry to avoid excess moisture. • Skip cheese and use coconut yogurt for a dairy-free option. • Add red pepper flakes for a little heat.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Dinner, Casserole
- Method: Baked
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 290
- Sugar: 3g
- Sodium: 520mg
- Fat: 14g
- Saturated Fat: 5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 29g
- Cholesterol: 110mg
Keywords: chicken cauliflower rice casserole, low carb casserole, healthy dinner casserole, cauliflower rice recipe, what to do with cauliflower rice
