Searching for a healthy, comforting meal that’s low in carbs but big on flavor? Chicken Cauliflower Rice Casserole is a delicious Low-Carb Chicken Casserole that combines tender chicken, cauliflower rice, and vibrant veggies in a creamy, optionally cheesy sauce. Perfect for weeknight dinners or meal prep, this healthy cauliflower bake is easy to make and satisfies the whole family. Whether you’re cutting carbs or sneaking in more veggies, this creamy veggie casserole is a must-try. Let’s whip up this Chicken Cauliflower Rice Casserole and enjoy its wholesome, cozy goodness!
Why You’ll Love Chicken Cauliflower Rice Casserole
- Healthy and Hearty: This low-carb comfort dish is packed with protein and fiber.
- Quick Prep: Ready for the oven in 10 minutes, ideal for busy nights.
- Versatile: Customize with or without cheese for a creamy veggie casserole.
- Meal-Prep Friendly: Stores and reheats beautifully for easy lunches.
- Family Favorite: A healthy cauliflower bake that kids and adults love.
Ingredients for Chicken Cauliflower Rice Casserole
Here’s what you’ll need for this low-carb comfort dish (serves 6–8, 9×13-inch dish):
For the Casserole:
- 3 cups cooked chicken, shredded or diced (rotisserie works great)
- 4 cups cauliflower rice (fresh or frozen, thawed)
- 1 cup frozen peas and carrots (or fresh, diced)
- ½ cup diced onion
- 1 cup (100g) shredded cheddar cheese (optional, or dairy-free alternative)
- ½ cup (120g) plain Greek yogurt (or dairy-free alternative)
- 1 tsp garlic powder
- ½ tsp onion powder
- 1 tsp salt
- ½ tsp black pepper
- 2 large eggs, lightly beaten
- Chopped parsley (optional, for garnish)
Equipment
- Large mixing bowl
- 9×13-inch baking dish
- Spatula or wooden spoon
- Measuring cups and spoons
- Aluminum foil
Ingredient Tips
- Chicken: Use rotisserie chicken for a quick Chicken Cauliflower Rice Casserole; cooked breasts or thighs work too.
- Cauliflower Rice: Pat dry if using thawed frozen rice to avoid a soggy healthy cauliflower bake.
- Yogurt: Greek yogurt adds creaminess; coconut yogurt works for a dairy-free creamy veggie casserole.
- Cheese: Optional cheddar adds richness; skip for a low-carb comfort dish without cheese.
- Seasoning: Don’t skimp on garlic and onion powder for a flavorful creamy veggie casserole.
Directions for Chicken Cauliflower Rice Casserole
Let’s make this Chicken Cauliflower Rice Casserole—a perfect healthy cauliflower bake!
Prep the Oven and Dish
I preheat the oven to 375°F (190°C) and lightly grease a 9×13-inch baking dish with nonstick spray or oil for easy release of this creamy veggie casserole.
Combine Ingredients
In a large bowl, I mix 3 cups cooked chicken, 4 cups cauliflower rice, 1 cup peas and carrots, ½ cup diced onion, ½ cup Greek yogurt, 1 tsp garlic powder, ½ tsp onion powder, 1 tsp salt, and ½ tsp black pepper until well combined for a flavorful low-carb comfort dish.
Add Eggs and Cheese
I stir in 2 beaten eggs to bind the casserole. If using cheese, I mix in ½ cup cheddar now and reserve ½ cup for topping this healthy cauliflower bake.
Transfer to Baking Dish
I spread the mixture evenly in the prepared dish and sprinkle the remaining ½ cup cheese (if using) on top for a golden creamy veggie casserole.
Bake the Casserole
I cover with foil and bake for 20 minutes, then remove the foil and bake for 10–15 minutes more until heated through and golden for this Chicken Cauliflower Rice Casserole.
Garnish and Serve
I let the casserole cool slightly, then garnish with chopped parsley for a vibrant low-carb comfort dish.
Nutrition
- Prep Time: 10 minutes
- Cook Time: 30–35 minutes
- Total Time: ~40–45 minutes
- Servings: 6–8 (1 cup per serving)
- Calories: ~200–250 kcal per serving (with cheese)
- Macros per Serving: 10g carbs, 20g protein, 10g fat, 3g fiber
Variations for Chicken Cauliflower Rice Casserole
Try these twists on this healthy cauliflower bake:
- Veggie Boost: Add ½ cup sautéed mushrooms or spinach for a nutrient-packed creamy veggie casserole, inspired by Layla Cooks’ Cucumber Avocado Salad.
- Mexican Twist: Use taco seasoning and top with salsa for a spicy low-carb comfort dish.
- Dairy-Free: Swap yogurt for coconut yogurt and skip cheese for a dairy-free Chicken Cauliflower Rice Casserole.
- Protein Swap: Use ground turkey or beef instead of chicken for a hearty creamy veggie casserole.
- Crunchy Topping: Sprinkle almond flour and nutritional yeast for a cheesy, low-carb comfort dish.
Serving Ideas:
- Pair with Layla Cooks’ Mango Coconut Smoothie for a refreshing contrast.
- Serve with Layla Cooks’ Spicy Honey Garlic Chicken for a bold meal.
- Enjoy with Layla Cooks’ No-Bake Pistachio Pudding for a light dessert.
Storage
I cool the creamy veggie casserole completely, store in an airtight container, and refrigerate for up to 4 days. For freezing, I wrap portions tightly and freeze for up to 2 months, thawing overnight in the fridge. I reheat in a 350°F oven for 10–15 minutes or microwave single portions for 1–2 minutes until warm.
Serving Tips
- Presentation: Serve this Chicken Cauliflower Rice Casserole warm with a parsley garnish for a vibrant healthy cauliflower bake.
- Garnish: Add chives or a sprinkle of red pepper flakes for this creamy veggie casserole.
- Pairing: Enjoy with a garden salad or Layla Cooks’ Pomegranate Margarita for a festive touch.
- Portion Size: 1 cup per person for a satisfying main or side.
- Occasions: Ideal for weeknight dinners, meal prep, or family gatherings.
FAQs About Chicken Cauliflower Rice Casserole
Here are answers to common questions about this dish:
Can I make it in a crockpot?
Yes, assemble in a greased crockpot and cook on low for 4 hours for a slow-cooked creamy veggie casserole.
Can I freeze it?
Absolutely, freeze for up to 2 months; thaw overnight before reheating this low-carb comfort dish.
Is it keto-friendly?
Yes, use keto-friendly yogurt and veggies for a keto Chicken Cauliflower Rice Casserole.
Can I make it dairy-free?
Use dairy-free yogurt and skip cheese for a dairy-free healthy cauliflower bake.
How do I avoid a soggy casserole?
Pat thawed cauliflower rice dry and don’t overcook for a perfect creamy veggie casserole.
More Chicken Recipes
- Chicken Piccata with Lemon Sauce
- Chicken Cabbage Savory Pirog
- Chicken and Broccoli Baked Alfredo
- Green Chile Chicken Enchiladas
- Mexican Pulled Chicken
Conclusion
Chicken Cauliflower Rice Casserole is a wholesome, low-carb dish that’s as comforting as it is nutritious. This creamy veggie casserole is easy to prep and perfect for any occasion. Bake this healthy cauliflower bake, garnish with parsley, and savor its satisfying flavors!
Chicken Cauliflower Rice Casserole
Ingredients
- 3 cups cooked chicken shredded or diced (rotisserie works great)
- 4 cups cauliflower rice fresh or frozen, thawed
- 1 cup frozen peas and carrots or fresh, diced
- ½ cup diced onion
- 1 cup 100g shredded cheddar cheese (optional, or dairy-free alternative)
- ½ cup 120g plain Greek yogurt (or dairy-free alternative)
- 1 tsp garlic powder
- ½ tsp onion powder
- 1 tsp salt
- ½ tsp black pepper
- 2 large eggs lightly beaten
- Chopped parsley optional, for garnish
Instructions
Prep the Oven and Dish
- I preheat the oven to 375°F (190°C) and lightly grease a 9x13-inch baking dish with nonstick spray or oil for easy release of this creamy veggie casserole.
Combine Ingredients
- In a large bowl, I mix 3 cups cooked chicken, 4 cups cauliflower rice, 1 cup peas and carrots, ½ cup diced onion, ½ cup Greek yogurt, 1 tsp garlic powder, ½ tsp onion powder, 1 tsp salt, and ½ tsp black pepper until well combined for a flavorful low-carb comfort dish.
Add Eggs and Cheese
- I stir in 2 beaten eggs to bind the casserole. If using cheese, I mix in ½ cup cheddar now and reserve ½ cup for topping this healthy cauliflower bake.
Transfer to Baking Dish
- I spread the mixture evenly in the prepared dish and sprinkle the remaining ½ cup cheese (if using) on top for a golden creamy veggie casserole.
Bake the Casserole
- I cover with foil and bake for 20 minutes, then remove the foil and bake for 10–15 minutes more until heated through and golden for this Chicken Cauliflower Rice Casserole.
Garnish and Serve
- I let the casserole cool slightly, then garnish with chopped parsley for a vibrant low-carb comfort dish.
Notes
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