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Cheesy Chicken Riced Cauliflower Casserole

Cheesy Chicken Riced Cauliflower Casserole

Enjoy a healthier twist on comfort food with this Cheesy Chicken Riced Cauliflower Casserole, perfect for family gatherings.
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Prep Time 15 minutes
Cook Time 1 hour
Resting Time 15 minutes
Total Time 1 hour 15 minutes
Servings: 6 servings
Course: Dinner
Cuisine: American
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 tablespoon Avocado Oil Ideal for searing chicken and sautéing cauliflower; any neutral oil works too.
  • 1 medium Onion Yellow or white onions are perfect for this dish.
  • 16 ounces Frozen Riced Cauliflower A low-carb substitute for traditional rice.
  • 1 teaspoon Kosher Salt Use less if substituting with table salt.
  • 1 teaspoon Ground Black Pepper Provides a hint of heat.
For the Sauce
  • 2 cloves Garlic Freshly minced for robust flavor.
  • 1 cup Milk Low-fat is preferred.
  • 1 teaspoon Garlic Powder Adds an additional layer of flavor.
  • 1 tablespoon Italian Seasoning Feel free to use fresh herbs instead.
  • 1 tablespoon Dijon Mustard Can be omitted for a milder flavor.
  • 8 ounces Cream Cheese Creates a rich base for the sauce.
  • 1 cup Plain Greek Yogurt Boosts creaminess and protein.
For the Filling
  • 2 cups Baby Spinach A nutritious addition to the dish.
  • 2 cups Cooked Shredded Chicken Using leftovers from rotisserie chicken is a great time-saver.
  • 1 cup Cooked White Jasmine Rice Omit for a purely low-carb option.

Equipment

  • oven
  • skillet
  • Saucepan
  • Baking Dish
  • Mixing Bowl
  • Whisk

Method
 

Step‑By‑Step Instructions
  1. Preheat your oven to 375°F (190°C) and prepare a 9x13-inch baking dish by greasing it lightly.
  2. Season chicken with salt and pepper. Sear in a skillet with avocado oil for 4-5 minutes on each side.
  3. Bake the seared chicken in the oven for 15-20 minutes until it reaches an internal temperature of 165°F (74°C) and then shred it.
  4. Sauté frozen riced cauliflower in the same skillet for 7-10 minutes until tender-crisp.
  5. In a saucepan, melt a bit of butter and whisk in flour, then gradually add warmed milk until thickened.
  6. Add cream cheese, Dijon mustard, garlic, garlic powder, and Italian seasoning into the sauce and mix until smooth.
  7. Combine shredded chicken and riced cauliflower in a large bowl, add two-thirds of the cheese sauce, and mix gently.
  8. Transfer mixture to the baking dish, pour the remaining sauce on top, and sprinkle extra cheese if desired.
  9. Bake for 25-30 minutes until bubbly and golden brown. Broil for 2-3 minutes for a crispy finish.
  10. Let the casserole rest for 10-15 minutes before serving. Garnish with fresh parsley if desired.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 10gProtein: 28gFat: 20gSaturated Fat: 10gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 89mgSodium: 600mgPotassium: 500mgFiber: 4gSugar: 2gVitamin A: 50IUVitamin C: 10mgCalcium: 300mgIron: 2mg

Notes

This casserole is freezer-friendly and can be assembled a day in advance and refrigerated before baking.

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