Cauli-Rice-Chicken-Casserole_FTR

(Mark Boughton Photography / Styling by Teresa Blackburn)

Cauliflower Rice Chicken Casserole is a low-carb casserole with broccoli and cheddar cheese that’s ready in 30 minutes. Swapping regular rice for a bag of frozen cauliflower rice ups the nutrition stats, saves time and lends a heartier texture to this clever riff on a casserole classic.

You could also make fresh cauliflower rice by roughly chopping a small head of cauliflower and running it through the food processor, if you prefer. And if you like a crispy casserole topping, try adding chickpea-based panko bread crumbs for the last few minutes. Still low carb and completely delicious!

Check out:

Cauliflower Rice Chicken Casserole

Ingredients

  • 1 (10.8-oz) pkg frozen broccoli florets, microwaved according to package directions
  • 2 (10-oz) pkgs frozen riced cauliflower (like Bird’s Eye Steamfresh Riced Cauliflower with Italian Cheese), microwaved according to package directions
  • 1½ cups cooked chicken, roughly chopped into bite-size pieces

  1. Preheat oven to 400°F. Coat a 2-qt casserole dish with cooking spray.

  2. Roughly chop broccoli.

  3. Melt butter in a saucepan over medium. Add 1½ cups cheese and sour cream and stir constantly until melted and fully combined, about 1 minute. Fold in broccoli and mix well.

  4. Spread riced cauliflower evenly into bottom of dish. Cover evenly with chicken, and top with broccoli-cheese mixture. Sprinkle top with remaining ½ cup cheese. Bake 15 to 20 minutes.

Serves 4. Per serving: 712 cal, 23g fat, 243mg chol, 74g prot, 11g carbs, 4g sugar, 4g fiber, 778mg sodium