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