Healthy Chicken Cauliflower Rice Casserole (Print Version)
Enjoy a wholesome and satisfying Healthy Chicken Cauliflower Rice Casserole. Packed with lean protein and veggies, it's a delicious, low-carb dinner option.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 55 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Low-Calorie, Low-Fat, Diabetic-Friendly
# Ingredients:
→ The Hearty Core
01 -
1 1/2 lbs boneless, skinless chicken breast, cooked and shredded
02 -
24 oz frozen cauliflower rice
→ Creamy & Cheesy Embrace
03 -
4 oz light cream cheese, softened
04 -
1/2 cup plain non-fat Greek yogurt
05 -
1/2 cup low-sodium chicken broth
06 -
1 cup shredded reduced-fat sharp cheddar cheese
→ Aromatic & Vibrant Boosters
07 -
1 tbsp extra virgin olive oil
08 -
1/2 yellow onion, finely diced
09 -
3 cloves garlic, minced
10 -
1 red bell pepper, diced
11 -
2 cups fresh baby spinach
→ Seasoning & Golden Topping
12 -
1 tsp dried Italian seasoning
13 -
Salt to taste
14 -
Black pepper to taste
15 -
1/4 cup whole wheat panko breadcrumbs
16 -
2 tbsp fresh parsley, chopped, for garnish
# Instructions:
01 -
Preheat oven to 375°F (190°C). Lightly grease a 9x13 inch baking dish. Ensure your 1.5 lbs boneless, skinless chicken breast is cooked and shredded, ready for assembly of this Healthy Chicken Cauliflower Rice Casserole.
02 -
Heat 1 tbsp extra virgin olive oil in a large skillet over medium heat. Add 1/2 yellow onion, finely diced, and 1 red bell pepper, diced; cook for 5-7 minutes until softened. Stir in 3 cloves garlic, minced, for 1 minute until fragrant.
03 -
Add 2 cups fresh baby spinach to the skillet with the sautéed vegetables. Cook until the spinach has completely wilted, about 2-3 minutes. Remove the skillet from heat and set aside. This vibrant mix adds great flavor to your Healthy Chicken Cauliflower Rice Casserole.
04 -
In a large bowl, whisk together 4 oz light cream cheese, softened, 1/2 cup plain non-fat Greek yogurt, and 1/2 cup low-sodium chicken broth until smooth. Stir in 3/4 cup of the 1 cup shredded reduced-fat sharp cheddar cheese, 1 tsp dried Italian seasoning, salt, and black pepper.
05 -
To the creamy sauce, add the cooked and shredded 1.5 lbs boneless, skinless chicken breast, 24 oz frozen cauliflower rice, and the sautéed vegetable mixture. Mix everything thoroughly until well combined. This forms the delicious base of your Healthy Chicken Cauliflower Rice Casserole.
06 -
Transfer the entire mixture into the prepared baking dish, spreading it evenly. Sprinkle the remaining 1/4 cup shredded reduced-fat sharp cheddar cheese over the top, followed by 1/4 cup whole wheat panko breadcrumbs for a golden crust.
07 -
Bake for 25-30 minutes, or until the casserole is bubbly around the edges and the topping is golden brown. For the best Healthy Chicken Cauliflower Rice Casserole, let it rest for 5 minutes after baking before serving.
08 -
Garnish the casserole with 2 tbsp fresh parsley, chopped, just before serving. Enjoy this wholesome and satisfying Healthy Chicken Cauliflower Rice Casserole as a complete meal.
# Notes:
01 -
Substitution Tip: For a different protein, cooked ground turkey or lean ground beef can be substituted for the chicken. Adjust seasoning as needed.
02 -
Make Ahead Tip: Assemble the casserole up to 24 hours in advance, cover, and refrigerate. Add 10-15 minutes to the baking time if baking from cold.
03 -
Storage Tip: Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or oven.
04 -
Serving Suggestion: Serve this casserole with a simple side salad or steamed green beans for an even more complete and nutritious meal.
# Tools You'll Need:
01 -
9x13 inch baking dish
02 -
large skillet
03 -
large mixing bowl
04 -
cutting board
05 -
knife
06 -
measuring cups
07 -
measuring spoons
# Nutrition Facts (Per Serving):
Calories: 359 kcal
Total Fat: 13 g
Total Carbohydrate: 14 g
Protein: 47 g