Healthy Chicken Cauliflower Rice Casserole Recipe

why make this recipe

Healthy Chicken Cauliflower Rice Casserole is a great choice for a nutritious meal. It combines lean chicken breast with cauliflower rice, making it low in carbs while still providing a hearty and satisfying dish. This casserole is packed with flavor thanks to the spices and cheese, and it is easy to make on a busy weeknight. Plus, it’s a great way to sneak in some vegetables!

how to make Healthy Chicken Cauliflower Rice Casserole

Ingredients:

• 1 pound chicken breast
• 4 cups cauliflower rice
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon paprika
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 cup low-fat Greek yogurt
• 1/2 cup reduced-fat shredded cheddar cheese
• 1/4 cup grated Parmesan cheese
• 1/4 cup chopped fresh parsley

Directions:

1. Preheat the oven to 375 degrees F (190 degrees C).
2. Cut the chicken breast into bite-sized pieces and season with salt, pepper, oregano, and paprika.
3. Heat the olive oil in a large skillet over medium heat. Add the seasoned chicken and cook until golden brown and cooked through, about 5–7 minutes.
4. Add the chopped onion and minced garlic to the skillet. Cook until fragrant and translucent, about 2–3 minutes.
5. Stir in the cauliflower rice and cook for 3–4 minutes until slightly tender.
6. Remove the skillet from heat and stir in the Greek yogurt, half of the shredded cheddar, and all of the Parmesan until well combined.
7. Transfer the mixture to a lightly greased 9×13-inch baking dish. Sprinkle the remaining cheddar evenly on top.
8. Bake for 15–20 minutes or until the cheese is melted and the casserole is bubbly.
9. Remove from the oven and let it rest for 5 minutes. Garnish with chopped fresh parsley before serving.

how to serve Healthy Chicken Cauliflower Rice Casserole

This casserole can be served warm. It makes for a great main dish and pairs well with a simple side salad or steamed vegetables. You can also enjoy leftovers as lunch the next day!

how to store Healthy Chicken Cauliflower Rice Casserole

To store leftovers, keep the casserole in an airtight container in the refrigerator. It will last for up to 3 days. Reheat individual portions in the microwave or in a preheated oven until heated through.

tips to make Healthy Chicken Cauliflower Rice Casserole

• Make sure to chop the chicken and vegetables into even pieces for consistent cooking.
• You can use frozen cauliflower rice to save time and make the recipe even easier.
• If you like a bit of heat, consider adding a pinch of red pepper flakes to the seasoning.

variation

You can customize this casserole by adding different vegetables such as bell peppers, spinach, or shredded carrots. Additionally, you can use turkey instead of chicken for a different flavor.

FAQs

1. Can I use regular rice instead of cauliflower rice?
Yes, you can use regular rice if you prefer, but it will add more carbs to the dish.

2. How many servings does this casserole make?
This recipe typically serves about 6 people, depending on portion sizes.

3. Can I freeze the casserole?
Yes, you can freeze it before or after baking. Just make sure to use a freezer-safe container and thaw it in the refrigerator before reheating.

Healthy Chicken Cauliflower Rice Casserole

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A nutritious and flavorful casserole combining lean chicken and cauliflower rice for a low-carb meal.

• Author: lunarecipez
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 6 servings 1x
• Category: Main Course
• Method: Baking
• Cuisine: American
• Diet: Gluten-Free

Ingredients

Scale 1x2x3x

• 1 pound chicken breast
• 4 cups cauliflower rice
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon paprika
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 cup low-fat Greek yogurt
• 1/2 cup reduced-fat shredded cheddar cheese
• 1/4 cup grated Parmesan cheese
• 1/4 cup chopped fresh parsley

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Instructions

1. Preheat the oven to 375°F (190°C).
2. Cut the chicken breast into bite-sized pieces and season with salt, pepper, oregano, and paprika.
3. Heat the olive oil in a large skillet over medium heat. Add the seasoned chicken and cook until golden brown and cooked through, about 5–7 minutes.
4. Add the chopped onion and minced garlic to the skillet. Cook until fragrant and translucent, about 2–3 minutes.
5. Stir in the cauliflower rice and cook for 3–4 minutes until slightly tender.
6. Remove the skillet from heat and stir in the Greek yogurt, half of the shredded cheddar, and all of the Parmesan until well combined.
7. Transfer the mixture to a lightly greased 9×13-inch baking dish. Sprinkle the remaining cheddar evenly on top.
8. Bake for 15–20 minutes or until the cheese is melted and the casserole is bubbly.
9. Remove from the oven and let it rest for 5 minutes. Garnish with chopped fresh parsley before serving.

Notes

To store leftovers, keep the casserole in an airtight container in the refrigerator for up to 3 days. Reheat individual portions in the microwave or preheated oven.

Nutrition

• Serving Size: 1 serving
• Calories: 350
• Sugar: 4g
• Sodium: 600mg
• Fat: 12g
• Saturated Fat: 3g
• Unsaturated Fat: 6g
• Trans Fat: 0g
• Carbohydrates: 30g
• Fiber: 4g
• Protein: 30g
• Cholesterol: 70mg