Chicken and Cauliflower Rice Casserole

Accueil / Creative Fusions / Chicken and Cauliflower Rice Casserole Recipe (Low-Carb, Cheesy & Family-Approved!)

This chicken and cauliflower rice casserole is a low-carb, cheesy, and protein-packed comfort food that’s perfect for busy weeknights, family dinners, or meal prep. Healthy never tasted so cozy!

Chicken and cauliflower rice casserole is one of those feel-good meals that checks every box—comforting, flavorful, and surprisingly healthy. If you’re craving something cozy and cheesy without the carb overload, this dish is exactly what your dinner table needs. It’s made with lean chicken breast, fiber-packed veggies, and just the right amount of gooey cheese to bring it all together. And the best part? It’s low-carb and family-approved (even my pickiest eater asks for seconds!). Whether you’re meal prepping, feeding a crowd, or just trying to sneak in more veggies, this casserole brings ease and flavor to the kitchen. Let’s roll up our sleeves and dive into a dish that’s as wholesome as it is delicious. If you’re looking for more cozy meals, you might enjoy this forgotten chicken recipe that’s a classic family favorite.

Table of contents

Main Ingredients for Chicken and Cauliflower Rice Casserole (What You’ll Need)
Additional Ingredients & Swaps
Expert Tips (From My Kitchen to Yours)
Recommended Techniques for Chicken and Cauliflower Rice Casserole
Step-by-Step Instructions
Additional Guide: Fun Variations & Special Techniques
FAQs about Chicken and Cauliflower Rice Casserole
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Main Ingredients for Chicken and Cauliflower Rice Casserole (What You’ll Need)

Here’s what goes into this chicken and cauliflower rice casserole, and a little note about why each one matters:

2 pounds boneless, skinless chicken breasts – Lean and protein-rich, these give the dish its hearty bite.
1 tablespoon olive oil – For sautéing the chicken and adding a hint of richness.
2 (10-ounce) bags frozen cauliflower rice – Our low-carb base. It soaks up all the flavors while keeping things light.
1 (16-ounce) bag frozen broccoli cuts – Adds texture, color, and fiber.
2 large eggs, whisked – Helps bind everything together for that classic casserole texture.
3 cups shredded mozzarella cheese – Melty and mild, this is the cheesy backbone of our bake.
2 teaspoons kosher salt – Enhances flavor and balances the cheese.
2 teaspoons garlic powder – A flavor booster you don’t want to skip.
2 teaspoons onion powder – Adds a gentle, savory warmth.
2 tablespoons unsalted butter, melted – Just a touch of indulgence that pulls everything together.
1 cup shredded Italian blend cheese – For that golden, bubbly finish on top.

chicken and cauliflower rice casserole ingredients

Additional Ingredients & Swaps

Want to make it your own? Here are some extra ideas or easy swaps:

Rotisserie chicken – Short on time? Use pre-cooked chicken to speed things up.
Fresh cauliflower – Got a head of cauliflower? You can rice it yourself using a box grater or food processor.
Greek yogurt – Swap out eggs or add a dollop for a creamy, tangy twist.
Cheddar or Monterey Jack – Don’t have mozzarella? These melt beautifully too.
Spinach or kale – Sneak in some leafy greens if you’ve got ’em.
Spices – A pinch of smoked paprika or Italian seasoning can add another flavor layer.

Don’t be afraid to improvise! That’s half the fun of home cooking. Or try giving it a little spice with this curry chicken and rice variation.

Expert Tips (From My Kitchen to Yours)

After a few rounds of testing (and some honest reviews from my kids), here are my best tips to make your chicken and cauliflower rice casserole a home run:

Season the chicken well – Don’t rely just on the casserole mix. Salt and pepper your chicken as it cooks.
Don’t skip the drain – After steaming or microwaving the frozen cauliflower rice and broccoli, drain them well. Too much moisture = soggy casserole.
Shred your own cheese – Pre-shredded cheese has anti-caking agents that can affect melting. If you’ve got a block, use it!
Let it rest – Once it’s out of the oven, let your casserole sit for 5–10 minutes. It firms up and cuts cleaner.
Double and freeze – This casserole is amazing for meal prep. Bake one now, freeze one for later.
Add crunch – Want a crispy topping? Sprinkle some crushed pork rinds or almond flour on top with the cheese.
Make it spicy – My husband loves it with a dash of hot sauce or chopped jalapeños.

Want something equally comforting but with a melty twist? Try this gooey cheesy chicken and rice casserole.

Cooking is part science, part heart. Don’t be afraid to experiment and adjust to your taste!

Recommended Techniques for Chicken and Cauliflower Rice Casserole

Here are a few go-to methods that’ll make sure your casserole turns out perfect every time:

Steam or microwave veggies before mixing them in to reduce excess water.
Sear chicken breasts before chopping to lock in flavor.
Whisk eggs well so they incorporate evenly into the mixture.
Bake uncovered to get that cheesy, golden crust.
Use a glass casserole dish for even heat distribution.

Step-by-Step Instructions

Step 1: Preheat your oven to 375°F (190°C) and lightly grease a 9×13-inch casserole dish.
Step 2: In a skillet, heat olive oil over medium-high heat. Add chicken breasts and cook until fully done, about 6–8 minutes per side. Let cool slightly, then shred or dice.
Step 3: Steam or microwave the cauliflower rice and broccoli until just tender, then drain off excess moisture.
Step 4: In a large mixing bowl, combine cooked chicken, cauliflower rice, broccoli, eggs, mozzarella cheese, salt, garlic powder, onion powder, and melted butter. Mix until well blended.
Step 5: Transfer the mixture into your greased casserole dish. Top with shredded Italian blend cheese.
Step 6: Bake uncovered for 25–30 minutes, until the top is golden and bubbly. Let rest before serving.

Looking for more low-effort dinners like this one? You’ll love our slow cooker chicken and rice recipes.

Additional Guide: Fun Variations & Special Techniques

Feel like getting creative? Try these variations:

Tex-Mex Twist: Add taco seasoning, black beans, and pepper jack cheese.
Buffalo Style: Mix in a little buffalo sauce and top with blue cheese crumbles.
Breakfast Casserole: Add cooked turkey sausage and chopped bell peppers. It’s great in the morning!
Creamy Upgrade: Mix in ½ cup sour cream or cream cheese for a richer texture.

Also, consider using an air fryer for reheating—it brings back that crispy cheese top like it’s fresh out of the oven!

For a Mediterranean spin, try this Syrian chicken and rice next.

FAQs about Chicken and Cauliflower Rice Casserole

How long does it last in the fridge?

It keeps well for 3–4 days. Store in an airtight container.

Is this keto-friendly?

Sure is. With low-carb veggies and no starchy fillers, it’s perfect for keto lifestyles. For another low-carb win, try this quick chicken and cauliflower rice skillet dinner.

Can I use chicken thighs instead of breasts?

Of course! Thighs are juicier and add great flavor.

Conclusion

There you have it, friend—your new favorite chicken and cauliflower rice casserole! It’s easy, cozy, low in carbs, and packed with cheesy goodness. Whether you’re feeding a hungry family, prepping meals for the week, or just craving something satisfying without the guilt, this recipe has your back.

Thanks for joining me in the kitchen today. I hope this dish brings as much joy to your table as it does to mine. Don’t forget to share your version or tag me if you try it—I love seeing your creations!

Until next time, happy cooking and big hugs from sunny Florida.