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Healthy Chicken Cauliflower Rice Recipe

Healthy Chicken Cauliflower Rice Recipe
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★★★★★

5 from 19 reviews

A delicious and healthy Chicken Cauliflower Rice casserole that combines shredded chicken, cauliflower rice, and creamy cheese for a low-carb, high-protein meal. This easy-to-make dish is perfect for a nutritious weeknight dinner with optional veggies for extra flavor and nutrients.

Ingredients

Scale

Protein and Dairy

  • 3 cups shredded chicken (rotisserie or cooked chicken breast)
  • 8 oz (1 cup) cream cheese (softened) or Greek yogurt for a lighter version
  • 1 cup shredded cheddar cheese (divided, or a mix of cheeses like mozzarella and parmesan)

Vegetables

  • 4 cups cauliflower rice (store-bought or homemade)
  • 1 cup chopped spinach, broccoli florets, or sliced mushrooms (optional)

Spices and Seasonings

  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp paprika
  • ½ tsp salt (adjust to taste)
  • ½ tsp black pepper

Oils

  • 1 tbsp olive oil (for sautéing cauliflower rice)

Instructions

  1. Preheat and Prepare: Preheat your oven to 375°F (190°C). If using raw chicken, cook it thoroughly and shred it. For cauliflower rice, you can pulse cauliflower florets in a food processor until rice-sized or use store-bought cauliflower rice.
  2. Sauté Cauliflower Rice: In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add cauliflower rice and cook for 5-7 minutes, stirring occasionally, until tender and most of the moisture has evaporated to prevent sogginess.
  3. Combine Ingredients: In a large mixing bowl, mix together the shredded chicken, sautéed cauliflower rice, softened cream cheese (or Greek yogurt), half of the shredded cheddar cheese, garlic powder, onion powder, paprika, salt, and black pepper. If using optional vegetables like spinach, broccoli, or mushrooms, sauté them lightly before folding into the mixture.
  4. Transfer and Top: Grease a 9×13-inch baking dish and transfer the combined mixture into it. Spread evenly, then sprinkle the remaining shredded cheese on top to create a golden, cheesy crust.
  5. Bake: Bake the casserole uncovered for 20-25 minutes, or until the cheese on top is melted, bubbly, and lightly browned. Remove from oven and allow to cool slightly before serving.

Notes

  • For a lighter option, substitute cream cheese with Greek yogurt.
  • Feel free to add your favorite vegetables like chopped spinach, broccoli, or mushrooms to boost nutrition and flavor.
  • Adjust salt and spices to taste.
  • Ensure the cauliflower rice is cooked until moisture is mostly evaporated to avoid a soggy casserole.
  • Use cooked rotisserie chicken to save time.
  • This dish can be stored in an airtight container in the refrigerator for up to 3 days and reheated.

Nutrition

Keywords: Chicken Cauliflower Rice, Low Carb Chicken Casserole, Healthy Chicken Dinner, Cauliflower Rice Recipe, Low Calorie Chicken Dish

Find it online: https://ellaeatsdaily.com/healthy-chicken-cauliflower-rice-recipe/