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For my Healthy Chicken Cauliflower Rice Casserole, I use: - 2 cups cauliflower rice - 1 lb boneless, skinless chicken breast, cubed - 1 cup broccoli florets - 1 cup carrots, diced - 1 bell pepper, diced (any color) - 1 cup low-sodium chicken broth - 1 teaspoon garlic powder - 1 teaspoon onion powder - 1 teaspoon dried thyme - 1 cup shredded low-fat cheese (mozzarella or cheddar) - 2 tablespoons olive oil - Salt and pepper to taste - Fresh parsley, chopped (for garnish) Each ingredient plays a role in flavor and nutrition. - Cauliflower Rice: Low in carbs and high in fiber. Great for weight loss. - Chicken Breast: Packed with protein. It helps build muscle and keeps you full. - Broccoli: Loaded with vitamins. It supports your immune system and heart health. - Carrots: Rich in beta-carotene. This helps with vision and skin health. - Bell Pepper: High in vitamin C. It boosts your immune system and skin health. - Chicken Broth: Adds flavor while being low in calories. It also keeps the dish moist. - Garlic Powder: Good for heart health. It adds flavor without extra calories. - Onion Powder: Adds a savory taste. It has antioxidants that can improve health. - Dried Thyme: Flavorful herb that aids digestion. It has many health benefits. - Low-Fat Cheese: Provides calcium with less fat. It melts beautifully for that creamy texture. - Olive Oil: Healthy fat that supports heart health. It helps the dish cook evenly. - Salt and Pepper: Essential for seasoning. Use them to enhance all the flavors. - Parsley: Adds color and freshness. It also provides some vitamins. If you have dietary needs, consider these swaps: - Cauliflower Rice: Use broccoli rice for a different taste. - Chicken: Substitute with cooked turkey or tofu for a plant-based option. - Low-Fat Cheese: Use dairy-free cheese for a vegan-friendly dish. - Chicken Broth: Vegetable broth works well for vegans or vegetarians. - Olive Oil: Avocado oil can be used for a different flavor and health benefits. These substitutions still keep the dish tasty and nutritious. {{ingredient_image_1}} 1. Start by preheating your oven to 375°F (190°C). This helps cook the casserole evenly. 2. Get a large skillet. Add 2 tablespoons of olive oil and heat it over medium heat. 3. Cube 1 pound of boneless, skinless chicken breast into small pieces. 4. Season the chicken with 1 teaspoon of garlic powder, 1 teaspoon of onion powder, and 1 teaspoon of dried thyme. Add salt and pepper to taste. 1. Place the seasoned chicken in the skillet. Cook for 5-7 minutes until the chicken is browned and fully cooked. 2. While the chicken cooks, chop your veggies. You need 1 cup of broccoli florets, 1 cup of diced carrots, and 1 diced bell pepper. 3. After the chicken is done, add the cauliflower rice and chopped veggies to the skillet. Stir everything well for 5 minutes until the veggies soften. 4. Pour in 1 cup of low-sodium chicken broth. Mix it all up and let it simmer for another 2-3 minutes. 5. Remove the skillet from heat. Add half of your 1 cup of shredded low-fat cheese. Mix until it's melted. 1. Use a large skillet to avoid crowding the pan. This helps the chicken brown nicely. 2. Stir the mixture often while cooking. This ensures all the veggies cook evenly. 3. When you transfer the mixture to a greased 9x13-inch casserole dish, spread it out evenly. This helps it bake uniformly. 4. Top with the remaining cheese before baking. This will create a golden crust. To bring out the best taste in your casserole, use fresh herbs. Fresh parsley on top adds a pop of color and flavor. You can also mix in fresh garlic for a punch. If you like a kick, add chili flakes. A splash of lemon juice at the end brightens the dish too. Here are some tools that will help you cook this dish perfectly: - Large skillet - 9x13-inch casserole dish - Wooden spoon or spatula - Knife and cutting board - Measuring cups and spoons These tools make cooking easy and fun. They help you mix and serve the casserole with ease. Avoid these mistakes to perfect your casserole: - Don’t skip the browning step. This adds flavor. - Use fresh veggies for the best taste. Frozen can work, but fresh is better. - Don’t overcook the chicken. It should stay juicy. - Make sure to stir well so everything mixes. This helps the flavors spread evenly. By keeping these tips in mind, you’ll create a delicious and healthy chicken cauliflower rice casserole every time. Pro Tips Use Fresh Veggies: Fresh vegetables will enhance the flavor and texture of your casserole. If possible, use seasonal produce for the best taste. Cheese Variations: Experiment with different types of low-fat cheese, such as pepper jack for a spicy kick or gouda for a smoky flavor. Make It Ahead: This casserole can be prepared in advance. Simply assemble it, cover, and refrigerate for up to a day before baking. Leftover Storage: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave for a quick meal. {{image_2}} To make this dish even lower in carbs, you can swap out the chicken for turkey. Turkey has fewer carbs and adds a nice flavor. You can also use more cauliflower rice and skip the carrots. This keeps the dish light but tasty. If you want a vegetarian or vegan version, replace chicken with chickpeas or lentils. Both add protein and fiber. Use vegetable broth instead of chicken broth for a rich taste. You can also add more veggies like spinach or zucchini for extra nutrition. Feel free to change the veggies based on what you like or have on hand. Try using asparagus or mushrooms for a different taste. You can also mix in spices like cumin or paprika for more flavor. If you want a creamier texture, use a vegan cheese or cashew cream. This lets you enjoy the dish your way! After you enjoy your Healthy Chicken Cauliflower Rice Casserole, you may have some left. To store leftovers, let the dish cool to room temperature first. Then, place it in an airtight container. Refrigerate the casserole for up to four days. This keeps the flavors fresh and helps the dish taste great later. If you want to save some for later, freezing is a good option. First, let the casserole cool completely. Cut it into portions for easier thawing. Wrap each portion tightly in plastic wrap, then place them in a freezer-safe bag. You can freeze it for up to three months. When ready to eat, just thaw it overnight in the fridge. To reheat your casserole, preheat your oven to 350°F (175°C). Place the casserole in a baking dish and cover it with foil. This keeps it moist as it warms. Heat for about 20-25 minutes or until it's hot all the way through. You can also use a microwave for quick reheating. Just cover the dish and heat it in 1-minute intervals until warm. Enjoy your tasty leftovers! Yes, you can prepare this casserole ahead. Cook it fully, then let it cool. Cover it and store it in the fridge. It will last for up to three days. When you’re ready to eat, just reheat it in the oven. This saves time on busy days. You can serve this casserole with a fresh salad. A side of steamed veggies also works well. If you like, add some whole-grain bread to soak up the flavors. Pair it with a light dressing for extra taste. These sides will make your meal more filling and balanced. To make this casserole dairy-free, skip the cheese. You can use a dairy-free cheese product if you want. Nutritional yeast also adds a cheesy flavor without dairy. For creaminess, try adding some coconut milk or cashew cream. This keeps the dish rich and tasty without dairy. In this blog post, we explored how to create a Healthy Chicken Cauliflower Rice Casserole. We covered the ingredients and their benefits, cooking steps, and tips to enhance flavor. I shared ways to modify the recipe for dietary needs and how to store leftovers properly. Remember, cooking should be fun and flexible. Try new flavors and enjoy the process. Happy cooking!

Healthy Chicken Cauliflower Rice Casserole

A nutritious and delicious casserole made with chicken, cauliflower rice, and vegetables.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Course Main Course
Cuisine American
Servings 6
Calories 300 kcal

Ingredients
  

  • 2 cups cauliflower rice
  • 1 lb boneless, skinless chicken breast, cubed
  • 1 cup broccoli florets
  • 1 cup carrots, diced
  • 1 unit bell pepper, diced (any color)
  • 1 cup low-sodium chicken broth
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried thyme
  • 1 cup shredded low-fat cheese (e.g., mozzarella or cheddar)
  • 2 tablespoons olive oil
  • to taste unit salt and pepper
  • for garnish unit fresh parsley, chopped

Instructions
 

  • Preheat your oven to 375°F (190°C).
  • In a large skillet, heat the olive oil over medium heat. Add the cubed chicken breast and season with garlic powder, onion powder, thyme, salt, and pepper. Cook until the chicken is browned and cooked through, about 5-7 minutes.
  • Add the cauliflower rice, broccoli, carrots, and bell pepper to the skillet. Stir to combine and cook for an additional 5 minutes until the vegetables are tender.
  • Pour the chicken broth into the skillet, mixing everything well, and let simmer for another 2-3 minutes.
  • Remove the skillet from heat and add half of the shredded cheese, mixing until melted and combined.
  • Transfer the mixture to a greased 9x13-inch casserole dish. Top with the remaining shredded cheese.
  • Bake in the preheated oven for 25-30 minutes or until the cheese is bubbly and golden.
  • Remove from the oven and let it cool slightly before serving. Garnish with chopped parsley if desired.

Notes

Garnish with fresh parsley for added flavor.
Keyword casserole, cauliflower rice, chicken, healthy