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Healthy Chicken Cauliflower Rice Casserole for Dinner

A wholesome and satisfying low-carb casserole featuring tender seasoned chicken, nutrient-packed cauliflower rice, and a creamy, cheesy sauce, making it a perfect healthy weeknight dinner.
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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American
Calories: 520
Ingredients Equipment Method Notes

Ingredients
  

  • 1 tbsp olive oil for cooking chicken
  • 1.5 lbs boneless, skinless chicken breast cut into 1-inch cubes
  • 1/2 tsp salt for seasoning chicken
  • 1/4 tsp black pepper for seasoning chicken
  • 1/2 tsp garlic powder for seasoning chicken
  • 1/2 tsp onion powder for seasoning chicken
  • 1 tbsp olive oil for cauliflower rice base
  • 1 large head cauliflower riced (approx. 4-5 cups) OR 16 oz frozen riced cauliflower
  • 1/2 cup yellow onion chopped
  • 1 cup frozen peas and carrots blend
  • 1/2 cup chicken broth for cauliflower rice base
  • 1/2 tsp salt for cauliflower rice base
  • 1/4 tsp black pepper for cauliflower rice base
  • 2 tbsp unsalted butter
  • 2 tbsp all-purpose flour or gluten-free flour for GF option
  • 1.5 cups milk any kind (e.g., 2%, whole, almond)
  • 1/2 cup chicken broth for creamy cheese sauce
  • 4 oz cream cheese softened
  • 1 cup shredded sharp cheddar cheese for creamy cheese sauce
  • 1/4 cup grated Parmesan cheese
  • 1/4 tsp garlic powder for creamy cheese sauce
  • 1/4 tsp onion powder for creamy cheese sauce
  • to taste Salt and black pepper for creamy cheese sauce
  • 1/2 cup shredded sharp cheddar cheese for topping
  • 1/4 cup panko breadcrumbs optional, for crispiness
  • 1 tbsp fresh parsley chopped, for garnish

Equipment

  • Large Skillet
  • 9x13 inch baking dish
  • Whisk
  • Large Mixing Bowl
  • Small saucepan

Method
 

  1. Preheat your oven to 375°F (190°C). Lightly grease a 9x13 inch baking dish.
  2. Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add the cubed chicken seasoned with 1/2 tsp salt, 1/4 tsp black pepper, 1/2 tsp garlic powder, and 1/2 tsp onion powder. Cook for 5-7 minutes, stirring occasionally, until browned on all sides and cooked through. Remove chicken from the skillet and set aside.
  3. In the same skillet (no need to clean), add another 1 tbsp olive oil. Add the chopped yellow onion and sauté for 2-3 minutes until softened. Stir in the riced cauliflower, frozen peas and carrots, 1/2 cup chicken broth, 1/2 tsp salt, and 1/4 tsp black pepper. Cover and cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender-crisp. Remove from heat and transfer the cauliflower mixture to the prepared baking dish.
  4. In a small saucepan, melt 2 tbsp unsalted butter over medium heat. Whisk in 2 tbsp all-purpose flour and cook for 1 minute, stirring constantly, to form a roux. Gradually whisk in 1.5 cups milk and 1/2 cup chicken broth, bringing the mixture to a simmer while continuing to whisk until it thickens slightly, about 3-5 minutes.
  5. Reduce heat to low. Add the softened cream cheese, 1 cup shredded sharp cheddar cheese, 1/4 cup grated Parmesan cheese, 1/4 tsp garlic powder, and 1/4 tsp onion powder. Whisk until all cheeses are melted and the sauce is smooth. Season with salt and pepper to taste.
  6. Add the cooked chicken to the baking dish with the cauliflower rice mixture. Pour the creamy cheese sauce evenly over the chicken and cauliflower. Stir gently to combine everything well.
  7. Sprinkle the remaining 1/2 cup shredded sharp cheddar cheese and 1/4 cup panko breadcrumbs (if using) evenly over the top of the casserole.
  8. Bake for 20-25 minutes, or until the casserole is bubbly around the edges and the topping is golden brown. If the topping isn't browned enough, you can broil for the last 1-2 minutes, watching carefully to prevent burning.
  9. Let the casserole rest for 5-10 minutes before serving. Garnish with fresh chopped parsley.

Notes

Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or oven. For an extra veggie boost, feel free to add steamed broccoli florets along with the peas and carrots.