Chicken Cauliflower Rice Casserole

Chicken Cauliflower Rice Casserole is a delicious and wholesome low-carb comfort food that’s perfect for a weeknight dinner. Featuring tender shredded chicken, cauliflower rice, and a creamy, cheesy sauce, this baked casserole is both hearty and satisfying without being heavy. It’s a fantastic option for those following keto, gluten-free, or low-carb diets—yet it’s so good, even carb-lovers will enjoy it.

Why You’ll Love This Recipe

This casserole delivers big comfort with minimal effort. Here’s why it’ll become a staple in your meal rotation:

• It’s low in carbs but high in flavor and protein
• Perfect for meal prep or feeding a family
• Uses everyday ingredients and comes together in one baking dish
• Freezer-friendly and reheats beautifully
• Customizable with your favorite vegetables and cheeses

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 4 cups cauliflower rice (fresh or thawed from frozen)
• 4 cups cooked, shredded chicken (rotisserie chicken 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 for extra veggies
• Fresh parsley, for garnish

directions

1. Preheat your oven to 400°F (200°C). Lightly grease a 9×13-inch casserole dish.
2. In a large skillet over medium heat, warm the olive oil. Sauté the garlic until fragrant (about 1 minute).
3. Add the cauliflower rice and cook for 4–5 minutes, just enough to evaporate excess moisture. Set aside to cool slightly.
4. In a large mixing bowl, combine the cooked cauliflower rice, shredded chicken, cream cheese, heavy cream, half the cheddar cheese, garlic powder, onion powder, Italian seasoning, smoked paprika, chili powder, salt, and pepper. Add in any optional veggies at this stage.
5. Stir everything together until well mixed, then transfer the mixture into the prepared casserole dish. Spread evenly.
6. Sprinkle the remaining cheddar cheese on top and cover the dish with foil.
7. Bake for 30 minutes covered. Then, remove the foil and bake for another 10–15 minutes, until the cheese is bubbly and golden.
8. Let it rest for 5–10 minutes before serving. Garnish with chopped parsley if desired.

Servings and timing

• Servings: 6
• Prep Time: 10 minutes
• Cook Time: 40–45 minutes
• Total Time: 50–55 minutes

Variations

• Spicy Kick: Add jalapeños or a pinch of cayenne pepper for some heat.
• Vegetable Boost: Stir in sautéed mushrooms, peas, or chopped bell peppers.
• Different Cheeses: Try pepper jack, mozzarella, or Swiss for different flavor profiles.
• Dairy-Free: Use dairy-free cream cheese, vegan cheddar, and unsweetened almond milk or coconut cream.

storage/reheating

• Refrigerator: Store in an airtight container for up to 4 days.
• Freezer: Freeze individual portions or the whole dish for up to 2 months. Thaw overnight in the refrigerator before reheating.
• Reheating: Microwave individual servings or reheat in a 350°F (175°C) oven until hot and bubbly.

FAQs

Can I use frozen cauliflower rice?

Yes, just be sure to thaw it and squeeze out any excess moisture with a clean kitchen towel to avoid a soggy casserole.

What’s the best chicken to use?

Cooked, shredded chicken breast or thigh meat works great. Rotisserie chicken is a convenient option.

Can I make this casserole ahead of time?

Absolutely. Assemble the casserole and refrigerate for up to 24 hours before baking.

Is this recipe keto-friendly?

Yes, it’s very low in carbs and high in fat and protein, making it ideal for keto diets.

Can I make this without cream cheese?

You can substitute with ricotta cheese, cottage cheese, or even Greek yogurt, though the texture may change slightly.

How do I make it extra creamy?

Use full-fat cream cheese and heavy cream, and let the casserole rest after baking to allow the sauce to thicken.

Is it gluten-free?

Yes, this recipe is naturally gluten-free.

What’s a good side dish for this casserole?

A simple green salad, steamed green beans, or roasted Brussels sprouts pair nicely.

Can I use raw chicken?

It’s best to use cooked chicken. If starting with raw, cook it thoroughly before adding it to the casserole mixture.

How do I keep the casserole from being watery?

Make sure to cook the cauliflower rice before mixing, and drain or pat dry any excess moisture.

Conclusion

Chicken Cauliflower Rice Casserole is a delicious, low-carb comfort food that’s easy to make, filling, and flexible to your tastes. Whether you’re looking for a family-friendly weeknight meal, a meal-prep option, or a satisfying way to stay on track with your health goals, this casserole has you covered. Try it once, and it may just become a regular on your dinner table.

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