Cheesy Chicken and Cauliflower Rice Casserole

If you’re looking for a low-carb, cheesy, and hearty dinner that’s both satisfying and easy to prepare, this Cheesy Chicken and Cauliflower Rice Casserole is the perfect solution. Combining tender shredded chicken with cauliflower rice and a creamy, cheesy sauce, this casserole is a comforting dish that’s ideal for weeknight dinners, family meals, or meal prep for the week.

This recipe uses simple, wholesome ingredients that come together in one pan, making cleanup a breeze. Plus, with only an hour from start to finish, it’s a convenient way to enjoy a wholesome, filling dinner without spending hours in the kitchen.

Why You’ll Love This Recipe

• Low-carb and protein-packed: A great option for those seeking a healthy, filling meal.
• One-pan convenience: Easy to prepare and minimal cleanup required.
• Kid-approved flavors: Creamy, cheesy, and packed with gentle spices everyone loves.
• Customizable: Add extra vegetables, swap cheeses, or adjust spices to suit your taste.
• Freezer-friendly: Make ahead and store for busy nights.

Ingredients Breakdown

Casserole Base

• Butter (for greasing baking dish)
• 4 cups cauliflower rice
• 4 cups cooked shredded chicken

Seasonings

• 1 teaspoon sweet paprika (adjust to taste)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon Italian seasoning
• ½ teaspoon dried oregano
• ½ teaspoon chili powder (optional, adjust to taste)
• Salt and freshly ground black pepper, to taste
• 2 cloves garlic, minced

Creamy Cheesy Sauce

• ½ cup heavy cream
• 6 ounces cream cheese, softened
• 1 cup shredded cheddar cheese, divided

Garnish

• Chopped fresh parsley (optional)

Yield: 6 servings
Prep Time: 10 minutes
Cook Time: 50 minutes
Resting Time: 10 minutes
Total Time: 1 hour

Tools & Equipment Needed

• 3-quart baking dish
• Mixing bowls
• Measuring cups and spoons
• Aluminum foil
• Wooden spoon or silicone spatula
• Knife and cutting board

Optional:

• Food processor (for homemade cauliflower rice)
• Cheese grater if your cheese isn’t pre-shredded

Step-by-Step Instructions

Step 1: Preheat and Prepare Baking Dish

Preheat your oven to 400°F (200°C). Lightly butter a 3-quart baking dish and set aside. This prevents sticking and ensures your casserole comes out perfectly.

Step 2: Mix Cauliflower Rice and Chicken

In a large mixing bowl, combine cauliflower rice and shredded chicken. Add sweet paprika, garlic powder, onion powder, Italian seasoning, dried oregano, and chili powder. Stir to mix all the flavors evenly.

Step 3: Add Creamy Ingredients

To the cauliflower and chicken mixture, add heavy cream, softened cream cheese, ½ cup shredded cheddar cheese, minced garlic, salt, and pepper. Stir thoroughly until all ingredients are fully incorporated into a creamy mixture.

Step 4: Transfer to Baking Dish

Pour the mixture into the prepared baking dish and smooth it out evenly. Cover with aluminum foil and bake for 30 minutes. This allows the casserole to heat through and the flavors to meld.

Step 5: Add Remaining Cheese and Finish Baking

Remove the foil and sprinkle the remaining ½ cup shredded cheddar cheese on top. Return the casserole to the oven, uncovered, for 10 more minutes. Bake until the top is golden brown, the mixture is bubbly, and the cheese has fully melted.

Step 6: Rest and Garnish

Remove the casserole from the oven and let it rest for 10 minutes. This helps it set slightly, making it easier to serve. Garnish with chopped fresh parsley before serving.

Tips & Variations

• Homemade vs. store-bought cauliflower rice: You can make your own by pulsing fresh cauliflower in a food processor or buy pre-packaged cauliflower rice for convenience.
• Use pre-cooked chicken: Rotisserie chicken is perfect for this recipe and saves time.
• Cheese variations: Try mozzarella, pepper jack, or a blend of cheeses for different flavors.
• Spice adjustments: Increase chili powder or add cayenne for a spicier version, or omit chili powder for a milder flavor.
• Extra vegetables: Add sautéed mushrooms, bell peppers, or spinach to boost nutrition and color.

Flavor Profile & Pairings

The Cheesy Chicken and Cauliflower Rice Casserole offers:

• Creamy richness: Heavy cream and cream cheese make the sauce luxuriously smooth.
• Cheesy goodness: Cheddar adds sharpness and melts beautifully over the casserole.
• Subtle spices: Paprika, garlic, and Italian seasonings create depth without overpowering the dish.

Suggested Drink Pairings:

• Non-alcoholic: Sparkling water with a slice of lemon, iced tea, or light lemonade.
• Alcoholic: A crisp Chardonnay or Sauvignon Blanc pairs well with the creamy, cheesy flavors.

Best Side Dishes:

• Fresh garden salad with vinaigrette
• Steamed green beans or roasted asparagus
• Garlic bread or keto-friendly bread for dipping

Nutritional Overview

Per Serving (approximate):

• Calories: 430 kcal
• Protein: 32g
• Fat: 29g
• Saturated Fat: 15g
• Carbohydrates: 8g
• Fiber: 2g
• Sugar: 3g
• Cholesterol: 148mg
• Sodium: 321mg
• Potassium: 618mg
• Vitamin A: 1115 IU
• Vitamin C: 51.7 mg
• Calcium: 221 mg
• Iron: 2.1 mg

Dietary Notes: Low-carb, gluten-free, high-protein, and kid-friendly.

Make-Ahead & Meal Prep Tips

• Prepare cauliflower rice in advance: Store in the fridge for up to 2 days.
• Use pre-cooked chicken: Makes assembly even quicker.
• Assemble and freeze: This casserole can be assembled and frozen unbaked. Bake from frozen at 375°F for 40–45 minutes.
• Leftovers: Store in an airtight container in the fridge for up to 3 days. Reheat in the oven at 350°F until warmed through.

FAQs

Q1: Can I use regular rice instead of cauliflower rice?
A: Yes, but the dish will no longer be low-carb. Cooked white or brown rice can be used in place of cauliflower rice.

Q2: Can I make this vegetarian?
A: Substitute shredded chicken with cooked chickpeas, tofu, or a plant-based meat alternative.

Q3: Can I use different cheeses?
A: Absolutely! Mozzarella, pepper jack, or gouda work well. Mix and match for extra flavor.

Q4: Can I make it spicy?
A: Yes, increase chili powder or add cayenne pepper to taste. Jalapeños also work nicely.

Q5: How long can leftovers be stored?
A: Refrigerate in an airtight container for up to 3 days or freeze for up to 2 months. Thaw overnight before reheating.

Cooking Timeline (at a Glance)

Step	Time
Prep ingredients	10 minutes
Mix and assemble casserole	10 minutes
Bake covered	30 minutes
Bake uncovered with cheese	10 minutes
Rest before serving	10 minutes
Total Time	1 hour

Serving Suggestions

• Serve hot in a large casserole dish or individual bowls.
• Garnish with fresh parsley for a pop of color.
• Pair with a crisp green salad and light vinaigrette for a complete, balanced meal.

Recipe Variations

1. Cheesy Chicken and Broccoli Casserole: Add 2 cups steamed broccoli florets to the mixture for added nutrition.
2. Spicy Version: Increase chili powder or add sliced jalapeños to the cauliflower and chicken mixture.
3. Extra Creamy: Add ¼ cup sour cream or cream cheese to the sauce for an even richer texture.
4. Low-Sodium Option: Use reduced-sodium cheeses and seasonings to control sodium content.

Ingredient Spotlight

Cauliflower Rice

• Low-carb alternative to traditional rice, rich in fiber and vitamins.
• Tip: Make your own by pulsing fresh cauliflower in a food processor or buy pre-packaged cauliflower rice.

Cream Cheese

• Provides the velvety texture that binds the casserole together.
• Tip: Always use softened cream cheese for smooth incorporation into the sauce.

Pro Cooking Tips

• Layering flavors: Season the chicken and cauliflower mixture thoroughly before baking to maximize flavor.
• Avoid sogginess: Lightly drain cauliflower rice if it’s watery.
• Rest before serving: Letting the casserole sit for 10 minutes helps it set and improves texture.

Storage & Freezing Guide

• Refrigerator: Store in airtight containers for up to 3 days. Reheat in a 350°F oven until warmed through.
• Freezer: Freeze assembled but unbaked casserole for up to 2 months. Bake from frozen at 375°F for 40–45 minutes.

Do’s and Don’ts:

• ✅ Do use softened cream cheese for smooth mixing.
• ❌ Don’t skip the resting period—it helps the casserole set and improves serving consistency.

Nutrition Estimate Table (Per Serving)

Nutrient	Amount
Calories	430
Protein	32g
Fat	29g
Saturated Fat	15g
Carbohydrates	8g
Fiber	2g
Sugar	3g
Cholesterol	148mg
Sodium	321mg

Dietary Notes: Low-carb, gluten-free, high-protein, and kid-friendly.

Expanded Conclusion

Cheesy Chicken and Cauliflower Rice Casserole is the ultimate comfort food that doesn’t compromise on health or flavor. With tender chicken, creamy sauce, and cheesy goodness, this dish is perfect for busy weeknights, family dinners, or make-ahead meals.

The casserole is highly versatile: swap cheeses, adjust spices, or incorporate additional vegetables to make it your own. Best of all, it’s made in one pan, which keeps prep and cleanup simple. Serve hot, garnish with parsley, and enjoy a meal that’s both hearty and satisfying.

Make this casserole a staple in your kitchen—you’ll love how easy it is to prepare, how flavorful it is, and how everyone at the table keeps coming back for seconds.

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