If you’re on the lookout for a cozy, satisfying dish that won’t weigh you down, Chicken Cauliflower Rice Casserole is your new best friend. This meal masterfully blends tender shredded chicken with nutritious cauliflower rice and a luscious, cheesy sauce baked to golden perfection. It’s an ideal choice for anyone following a keto meal plan, low-carb lifestyle, or simply wanting to enjoy healthy comfort food that hits all the right notes.
The beauty of this casserole lies in how effortlessly it comes together — with mostly everyday pantry staples and minimal fuss. Plus, it fits seamlessly into meal prep microwave lunches, high protein meals, and budget-friendly recipes you can rely on throughout the week. Whether you’re feeding a family or making prepared meals for two, this casserole checks all the boxes for flavor, convenience, and nutrition.
Why You’ll Love This Recipe
This casserole packs a flavor punch while keeping things light and low calorie high nutrition meals friendly.
It’s bursting with protein from the chicken and fiber from cauliflower, perfect for a protein meal plan or anyone aiming for high macro meals.
Prep is straightforward, and cleanup is easy thanks to one baking dish — no extra pans, no mess.
It reheats beautifully, making it a standout in your lineup of best meal prep healthy dishes.
Customizable with your favorite veggies and cheeses, it’s a great canvas for creativity.
What Makes This Recipe Special?
The creamy blend of cream cheese, sour cream (or Greek yogurt), and a trio of cheeses creates a sauce that’s indulgent but balanced.
Seasoned cauliflower rice cooks just enough to lose excess moisture without becoming soggy, providing a perfect texture contrast.
The addition of smoked paprika and dried thyme brings subtle layers of warmth and earthiness.
Baking the casserole lets the flavors meld and the cheese brown lightly on top, delivering that perfect healthy boxed meals experience.
Ingredients
- 4 cups cauliflower rice (fresh or thawed frozen)
- 4 cups cooked, shredded chicken (rotisserie works great)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon Italian seasoning
- ½ teaspoon smoked paprika
- ½ teaspoon chili powder
- Salt and pepper to taste
- 6 ounces cream cheese, softened
- ½ cup heavy cream
- 1 cup shredded cheddar cheese (divided)
- 2 cloves garlic, minced
- 2 tablespoons olive oil or butter
- Optional: 1 cup steamed broccoli or spinach
- Fresh parsley for garnish
How to Make It Step-by-Step
- Preheat your oven to 400°F (200°C). Lightly grease a 9×13-inch casserole dish to keep the cheesy goodness from sticking.
- Heat olive oil in a large skillet over medium heat and sauté minced garlic for about a minute until fragrant, careful not to burn it.
- Add cauliflower rice to the skillet and cook for 4-5 minutes, stirring occasionally to evaporate moisture and soften the rice slightly. Remove from heat and let cool.
- In a large mixing bowl, combine the cooked cauliflower rice, shredded chicken, softened cream cheese, heavy cream, half of the cheddar cheese, garlic powder, onion powder, Italian seasoning, smoked paprika, chili powder, salt, and pepper. Stir in any optional veggies you like here, such as steamed broccoli or spinach.
- Transfer the mixture evenly into your prepared casserole dish and smooth it out.
- Sprinkle the remaining cheddar cheese evenly over the top and cover the dish with foil.
- Bake covered for 30 minutes, then remove the foil and bake an additional 10-15 minutes to let the cheese bubble and brown to perfection.
- Let the casserole rest for 5-10 minutes before serving. Garnish with chopped fresh parsley for a pop of color and freshness.
Tips for Best Results
- Use fresh or well-thawed cauliflower rice and be sure to cook it long enough to remove excess water for a non-soggy casserole.
- Opt for full-fat cream cheese and heavy cream for a luxuriously creamy sauce, but lighter versions can use Greek yogurt and half-and-half.
- For a deeper flavor, toast your spices in the skillet before adding the cauliflower rice.
- Let the casserole rest before serving so the sauce thickens and settles.
- Use rotisserie chicken to save time without sacrificing flavor.
Ingredient Substitutions & Variations
- Swap cream cheese for ricotta or cottage cheese for a lighter texture.
- Try pepper jack or mozzarella cheese for a different twist on the cheesy topping.
- Add cooked mushrooms, bell peppers, or peas to boost veggie content.
- For dairy-free, substitute cream cheese and heavy cream with cashew cream and vegan cheese.
- Replace chicken with turkey or cooked lentils for a vegetarian twist.
Serving Suggestions
Serve your casserole alongside:
- A crisp green salad with lemon vinaigrette for healthy eating for two.
- Roasted asparagus or green beans for a boost of crunch and color.
- Cauliflower mash or low calorie chicken meal prep bowls for an extra veggie boost.
- Light citrusy slaw or avocado slices for a creamy, fresh contrast.
Pairing Ideas (Drinks, Sides, etc.)
Pair this hearty casserole with a glass of crisp white wine like Sauvignon Blanc or a light IPA.
For non-alcoholic options, try sparkling water infused with lemon and fresh herbs.
Add warm garlic breadsticks or a crusty baguette to soak up every bit of cheesy sauce.
How to Store and Reheat Leftovers
Store leftovers in airtight containers in the refrigerator for up to 4 days.
Reheat gently in the microwave or oven, adding a splash of cream or milk if the casserole seems dry.
For microwave reheating, cover loosely and stir halfway to heat evenly.
Make-Ahead and Freezer Tips
You can assemble the casserole a day in advance and refrigerate, then bake fresh when ready.
Freeze portions of the casserole in freezer-safe containers for up to 2 months.
Thaw overnight in the refrigerator before reheating to maintain texture and flavor.
Common Mistakes to Avoid
- Using cauliflower rice straight from frozen without thawing and drying can result in a watery casserole.
- Overcooking the cauliflower rice before mixing can cause mushiness.
- Skipping seasoning—don’t be shy with salt and spices for full flavor.
- Not letting the casserole rest before serving, which helps the sauce thicken perfectly.
- Using low-quality cheese can affect melting and texture.
Frequently Asked Questions (FAQ)
Can I use fresh cauliflower instead of pre-riced?
Yes! Pulse fresh cauliflower in a food processor until rice-sized and cook as directed.
Is this recipe suitable for keto?
Absolutely. It’s low in carbs and high in fat and protein—perfect for high protein keto meal plans.
Can I substitute chicken with turkey or beef?
Yes, ground turkey or beef both work well in this casserole.
How do I make it dairy-free?
Use vegan cream cheese, coconut cream, and dairy-free cheese alternatives.
Is this recipe freezer-friendly?
Yes, freeze before baking or freeze leftovers in portions for easy meals.
What can I serve on the side?
Simple green salads, roasted veggies, or steamed greens are great companions.
How do I prevent the casserole from getting watery?
Cook cauliflower rice until most moisture evaporates and drain well if using frozen.
Cooking Tools You’ll Need
- Large skillet
- Mixing bowl
- 9×13-inch casserole dish
- Measuring cups and spoons
- Spatula or wooden spoon
- Oven
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Chicken Cauliflower Rice Casserole
Ingredients
- 4 cups cauliflower rice
- 4 cups cooked shredded chicken
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon Italian seasoning
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon chili powder
- to taste salt and pepper
- 6 ounces cream cheese, softened
- 0.5 cup heavy cream
- 1 cup shredded cheddar cheese
- 2 cloves garlic, minced
- 2 tablespoons olive oil or butter
- 1 cup steamed broccoli or spinach (optional)
- for garnish fresh parsley
Instructions
- Preheat oven to 400°F (200°C) and grease a 9×13 inch casserole dish.
- Heat olive oil in a skillet over medium heat. Sauté minced garlic until fragrant, about 1 minute.
- Add cauliflower rice and cook 4-5 minutes until moisture evaporates. Let cool slightly.
- In a large bowl, mix cauliflower rice, shredded chicken, cream cheese, heavy cream, half of the cheddar cheese, garlic powder, onion powder, Italian seasoning, smoked paprika, chili powder, salt, and pepper. Stir in optional steamed veggies.
- Transfer mixture to casserole dish and spread evenly. Sprinkle remaining cheddar cheese on top.
- Cover with foil and bake for 30 minutes. Remove foil and bake another 10-15 minutes until bubbly and golden.
- Let rest for 5-10 minutes before serving. Garnish with fresh parsley.
