Healthy Chicken Cauliflower Rice Casserole (Print Version)
Quick & easy healthy chicken cauliflower rice casserole. A delicious, low-carb dinner packed with flavor. Perfect for busy weeknights.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 30 Minutes minutes
Total Time: 45 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Low-Calorie
# Ingredients:
→ Hearty Base & Veggies
01 -
1 lb boneless, skinless chicken breast
02 -
24 oz frozen cauliflower rice
→ Creamy & Cheesy Binder
03 -
4 oz light cream cheese, softened
04 -
1/2 cup low-sodium chicken broth
05 -
1/4 cup plain non-fat Greek yogurt
06 -
1 cup shredded reduced-fat sharp cheddar cheese
→ Aromatics & Flavor Boosters
07 -
1 tbsp extra virgin olive oil
08 -
1/2 yellow onion, finely diced
09 -
2 cloves garlic, minced
10 -
1 tsp smoked paprika
11 -
1/2 tsp dried thyme
12 -
1/2 tsp onion powder
13 -
1/2 tsp garlic powder
14 -
Salt and black pepper to taste
→ Golden Topping & Fresh Finish
15 -
1/4 cup panko breadcrumbs
16 -
1/4 cup grated Parmesan cheese
17 -
2 tbsp fresh parsley, chopped, for garnish
# Instructions:
01 -
Preheat oven to 375°F (190°C). Dice 1 lb boneless, skinless chicken breast into 1-inch pieces. Finely dice 1/2 yellow onion and mince 2 cloves garlic. Prepare your baking dish for the Healthy Chicken Cauliflower Rice Casserole - Quick & Easy.
02 -
Heat 1 tbsp extra virgin olive oil in a large skillet over medium-high heat. Add diced chicken, season with salt, black pepper, 1/2 tsp onion powder, and 1/2 tsp garlic powder. Cook until browned and cooked through, about 5-7 minutes. Remove chicken and set aside.
03 -
In the same skillet, add the diced 1/2 yellow onion and cook until softened, about 3-4 minutes. Stir in the minced 2 cloves garlic, 1 tsp smoked paprika, and 1/2 tsp dried thyme. Cook for another minute until fragrant.
04 -
Reduce heat to low. Add 4 oz light cream cheese (softened) to the skillet, stirring until melted. Gradually whisk in 1/2 cup low-sodium chicken broth and 1/4 cup plain non-fat Greek yogurt until smooth. Season with salt and black pepper to taste for your Healthy Chicken Cauliflower Rice Casserole - Quick & Easy.
05 -
Stir in the cooked 1 lb boneless, skinless chicken breast and 24 oz frozen cauliflower rice into the creamy sauce. Add 1 cup shredded reduced-fat sharp cheddar cheese and mix well until everything is evenly coated. This forms the hearty base of your casserole.
06 -
Transfer the chicken and cauliflower rice mixture into your prepared baking dish. In a small bowl, combine 1/4 cup panko breadcrumbs and 1/4 cup grated Parmesan cheese. Sprinkle this mixture evenly over the top of the casserole for a golden crust.
07 -
Bake the Healthy Chicken Cauliflower Rice Casserole - Quick & Easy for 20-25 minutes, or until bubbly and the topping is golden brown. Let it rest for 5 minutes before serving. Garnish with 2 tbsp fresh parsley, chopped, for a fresh finish.
# Notes:
01 -
Feel free to add other vegetables like spinach, bell peppers, or mushrooms to this casserole for extra nutrients and flavor. Just sauté them with the onion.
02 -
Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or oven.
03 -
This casserole is a complete meal on its own, but it pairs wonderfully with a simple side salad or a slice of whole-grain bread.
04 -
For an even richer flavor, you can use full-fat cream cheese and cheddar, but the light versions keep it healthy without sacrificing taste.
# Tools You'll Need:
01 -
9x13 inch baking dish
02 -
Large skillet
03 -
Large mixing bowl
04 -
Measuring cups and spoons
05 -
Cutting board
06 -
Knife
# Nutrition Facts (Per Serving):
Calories: 408 kcal
Total Fat: 19 g
Total Carbohydrate: 18 g
Protein: 43 g