Healthy Chicken Cauliflower Rice Casserole Recipe (Print Version)
Healthy Chicken Cauliflower Rice Casserole is a delicious, low-carb meal. Enjoy tender chicken, riced cauliflower, and cheesy goodness in one easy dish.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 55 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Gluten-Free, Diabetic-Friendly
# Ingredients:
→ Lean Protein & Veggie Base
01 -
1 1/2 lbs boneless, skinless chicken breast
02 -
24 oz (3x 8oz bags) frozen cauliflower rice
→ Rich & Savory Sauce
03 -
1/2 cup light cream cheese
04 -
1/2 cup plain non-fat Greek yogurt
05 -
1 cup low-sodium chicken broth
06 -
1 tsp garlic powder
07 -
1 tsp onion powder
08 -
1 tsp dried thyme
09 -
1 tsp paprika
10 -
Salt and black pepper to taste
→ Garden Freshness & Aromatics
11 -
1/2 medium yellow onion, diced
12 -
2 cloves garlic, minced
13 -
1 medium red bell pepper, diced
14 -
5 oz fresh baby spinach
→ Cheesy Crown & Bright Finish
15 -
1 cup reduced-fat shredded cheddar cheese
16 -
1/4 cup fresh parsley, chopped, for garnish
# Instructions:
01 -
Preheat oven to 375°F (190°C). Lightly grease a 9x13 inch baking dish. Dice 1/2 medium yellow onion and 1 medium red bell pepper. Mince 2 cloves garlic. Cut 1 1/2 lbs boneless, skinless chicken breast into 1-inch cubes for your Healthy Chicken Cauliflower Rice Casserole.
02 -
Heat a large skillet over medium-high heat. Add the diced yellow onion and red bell pepper, cooking for 5-7 minutes until softened. Stir in the minced garlic for 1 minute until fragrant. Add the cubed chicken breast and cook until lightly browned, about 5-7 minutes.
03 -
In a medium bowl, whisk together 1/2 cup light cream cheese, 1/2 cup plain non-fat Greek yogurt, and 1 cup low-sodium chicken broth until smooth. Stir in 1 tsp garlic powder, 1 tsp onion powder, 1 tsp dried thyme, and 1 tsp paprika. Season with salt and black pepper to taste.
04 -
To the skillet with the chicken and vegetables, add the 5 oz fresh baby spinach and cook until wilted. Stir in the 24 oz frozen cauliflower rice (no need to thaw). Pour in the creamy sauce and mix well to coat all ingredients evenly for your Healthy Chicken Cauliflower Rice Casserole.
05 -
Transfer the entire mixture from the skillet into the prepared 9x13 inch baking dish. Spread it evenly. Sprinkle 1 cup reduced-fat shredded cheddar cheese over the top. Bake this Healthy Chicken Cauliflower Rice Casserole for 20-25 minutes, or until the cheese is melted and bubbly and the casserole is heated through.
06 -
Remove the Healthy Chicken Cauliflower Rice Casserole from the oven. Let it rest for 5-10 minutes before serving to allow the flavors to meld and the casserole to set slightly. Garnish generously with 1/4 cup fresh parsley, chopped, just before serving.
# Notes:
01 -
For an even quicker prep, use pre-cooked shredded chicken breast. Simply add it with the spinach in Step 4, reducing the initial cooking time.
02 -
Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or oven.
03 -
Feel free to customize the vegetables! Broccoli florets, mushrooms, or even a can of drained diced tomatoes would be delicious additions.
04 -
Serve this hearty casserole with a simple side salad or a slice of whole-grain bread for a complete and satisfying meal.
# Tools You'll Need:
01 -
9x13 inch baking dish
02 -
large skillet
03 -
large mixing bowl
04 -
measuring cups and spoons
05 -
cutting board
06 -
knife
# Nutrition Facts (Per Serving):
Calories: 315 kcal
Total Fat: 10 g
Total Carbohydrate: 12 g
Protein: 45 g