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- 1 pound boneless, skinless chicken breast, diced - 4 cups cauliflower rice (fresh or frozen) - 1 cup broccoli florets, steamed - 1 cup shredded carrots - 1 cup low-sodium chicken broth - 1 teaspoon garlic powder - 1 teaspoon onion powder - 1 teaspoon Italian seasoning - 1 cup shredded mozzarella cheese - 1 cup light cream cheese, softened - Fresh parsley - Additional seasoning To make this healthy chicken cauliflower rice casserole, gather these simple ingredients. The chicken provides lean protein, while cauliflower rice adds fiber and nutrients. Broccoli florets and carrots bring color and vitamins to the dish. For flavor, garlic powder, onion powder, and Italian seasoning work well together. Cream cheese gives a smooth texture, and mozzarella on top creates a delicious, cheesy crust. You can add fresh parsley as a garnish for a pop of green. Using low-sodium chicken broth helps keep the dish light and healthy. If you want to mix things up, try adding your favorite herbs or spices as extra seasoning. {{ingredient_image_1}} - Preheat your oven to 375°F (190°C). This helps the casserole cook evenly. - In a large skillet, cook 1 pound of diced chicken breast over medium heat. Stir until the chicken is no longer pink, about 7-10 minutes. Season with garlic powder, onion powder, Italian seasoning, salt, and pepper. This adds great flavor to your dish. - In a large mixing bowl, combine the cooked chicken, 4 cups of cauliflower rice, 1 cup of steamed broccoli florets, and 1 cup of shredded carrots. Add 1 cup of low-sodium chicken broth. Mix well to ensure everything is even. - Stir in 1 cup of softened light cream cheese. This will give your casserole a smooth and creamy texture. Make sure it’s fully mixed in. - Transfer the mixed ingredients to a greased 9x13 inch casserole dish. Spread it evenly so it cooks well. - Sprinkle 1 cup of shredded mozzarella cheese on top of the casserole. This will melt into a delicious, bubbly layer. - Bake for 20-25 minutes until the cheese is bubbly and golden brown. This creates a nice crust on top. To make your Healthy Chicken Cauliflower Rice Casserole taste great, think about herbs and spices. I suggest using: - Garlic powder - Onion powder - Italian seasoning These add depth and warmth. You can also use homemade chicken broth. It gives a richer taste than store-bought options. If you want to make this dish even healthier, consider low-calorie substitutions. For example, use Greek yogurt instead of cream cheese. This swap adds protein and cuts calories. You can also add more veggies. Try bell peppers, spinach, or zucchini. These not only boost nutrition but also add color. Avoiding sogginess in your casserole is key. To do this, don’t overcook the cauliflower rice. If you use frozen rice, make sure it's thawed and drained well. For a creamy consistency, mix the cream cheese thoroughly. This helps it blend smoothly with the other ingredients. A well-mixed casserole will have a nice, creamy feel, making each bite enjoyable. Pro Tips Use Fresh Ingredients: Fresh vegetables and chicken can enhance the flavor and nutritional value of your casserole. Customize Your Veggies: Feel free to add or substitute any vegetables you like, such as bell peppers or spinach, for variety. Make It Ahead: Prepare the casserole ahead of time, cover it, and store it in the fridge. Bake it when you're ready to eat! Store Leftovers Properly: Keep any leftovers in an airtight container in the fridge for up to 3 days, and reheat in the oven or microwave. {{image_2}} You can change the protein in this dish. Instead of chicken, try turkey or tofu. Both options work well and add their own flavor. For cheese, swap mozzarella for cheddar or pepper jack. These choices give the casserole a new twist. Making this dish gluten-free is easy. Just ensure you use gluten-free broth. If you need a dairy-free version, substitute light cream cheese with cashew cream or a dairy-free spread. These swaps keep the casserole creamy and delicious. Want more heat? Sprinkle in some red pepper flakes or cayenne. This adds a nice kick. For a different vibe, think about adding spices from other cuisines. Try cumin and chili powder for a Mexican flair, or curry powder for an Indian touch. Each option brings a unique taste to your casserole. To keep your casserole fresh, store leftovers in the fridge. Use airtight containers. Glass or plastic containers both work well. Let the casserole cool before sealing it. This helps prevent moisture build-up. You can freeze this casserole for later. First, let it cool completely. Then, cut it into portions. Place each portion in freezer-safe bags or containers. Be sure to remove excess air before sealing. When you're ready to eat, thaw in the fridge overnight. Reheat in the oven at 350°F until hot. In the fridge, the casserole lasts about 3-4 days. In the freezer, it can stay good for about 2-3 months. Always check for any signs of spoilage before eating. Cauliflower rice is made by grating or processing cauliflower into small pieces. It looks like rice but is much lower in carbs. Nutritional benefits Cauliflower rice is low in calories. It is high in vitamins C and K. It also provides fiber, which is good for digestion. Using cauliflower rice helps cut carbs while adding nutrients. How to prepare it To prepare cauliflower rice, you can buy it fresh or frozen. If using fresh, wash and chop the cauliflower into florets. Then, pulse it in a food processor until it resembles rice. If using frozen, simply thaw it in the microwave or on the stove. Yes, you can make this casserole ahead of time. It stores well in the fridge and tastes great after being reheated. Tips for meal prepping To prep ahead, follow the recipe up to the baking step. Cover the casserole tightly and store it in the fridge for up to two days. This keeps the flavors fresh. Reheating instructions When ready to eat, preheat your oven to 375°F (190°C). Uncover the casserole and bake for 20-25 minutes until hot and bubbly. You can also use the microwave for quicker reheating. Just heat in intervals to avoid overcooking. Yes, this recipe is suitable for kids. It has great flavor and is packed with veggies. Adjusting flavors for younger eaters Kids may prefer milder flavors. You can reduce the garlic and onion powder. Add a bit of extra cheese for a kid-friendly twist. Nutritional appeal for families This casserole is a healthy choice for the whole family. It is full of protein from chicken and fiber from veggies. It’s a great way to sneak in more vegetables without fuss. This blog post covered a delicious chicken casserole made with healthy ingredients. We explored key components like chicken, cauliflower rice, and tasty seasonings together. We discussed preparation steps, baking tips, and ways to enhance flavor while keeping it healthy. Variations allowed for personal touch, and we shared storage tips to keep leftovers fresh. This recipe fits perfectly into any meal plan, appealing to both kids and adults alike. Enjoy your cooking and the tasty results!

Healthy Chicken Cauliflower Rice Casserole

A nutritious and delicious casserole made with chicken, cauliflower rice, and vegetables, topped with melted mozzarella cheese.
Print Recipe Pin Recipe
Course Main Course
Cuisine American
Servings 6
Calories 350 kcal

Ingredients
  

  • 1 pound boneless, skinless chicken breast, diced
  • 4 cups cauliflower rice (fresh or frozen)
  • 1 cup broccoli florets, steamed
  • 1 cup shredded carrots
  • 1 cup low-sodium chicken broth
  • 1 cup light cream cheese, softened
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon Italian seasoning
  • to taste salt and pepper
  • 1 cup shredded mozzarella cheese
  • for garnish fresh parsley

Instructions
 

  • Preheat your oven to 375°F (190°C).
  • In a large skillet, cook the diced chicken breast over medium heat until no longer pink, about 7-10 minutes. Season with garlic powder, onion powder, Italian seasoning, salt, and pepper.
  • In a large mixing bowl, combine the cooked chicken, cauliflower rice, steamed broccoli, shredded carrots, and chicken broth. Mix well to ensure everything is evenly distributed.
  • Stir in the softened cream cheese until fully incorporated. This will give your casserole a creamy texture.
  • Transfer the mixture to a greased 9x13 inch casserole dish, spreading it evenly.
  • Sprinkle the shredded mozzarella cheese on top of the casserole.
  • Bake for 20-25 minutes, until the cheese is bubbly and golden brown.
  • Once done, remove from the oven and let it cool for a few minutes before serving.
  • Garnish with fresh parsley for an added pop of color and flavor.

Notes

Feel free to add other vegetables or spices to suit your taste.
Keyword casserole, cauliflower rice, chicken, healthy