Healthy Chicken Cauliflower Rice Casserole Delight

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- Diced chicken breast - Cauliflower rice - Broccoli florets - Shredded carrots - Low-sodium chicken broth - Light cream cheese - Shredded mozzarella cheese - Garlic powder - Onion powder - Italian seasoning - Fresh parsley Gathering the right ingredients makes a big difference in your dish. For this casserole, start with one pound of diced chicken breast. This is the main protein that keeps the meal healthy and filling. Next, grab four cups of cauliflower rice. You can use fresh or frozen cauliflower rice, which adds a low-carb base. Add one cup of broccoli florets for a pop of color and nutrients. Shredded carrots also work well in this dish, so include one cup to enhance the flavor and texture. For broth and creaminess, get one cup of low-sodium chicken broth. This keeps the dish moist and tasty. You will also need one cup of light cream cheese. Soften it at room temperature for easy mixing. Finally, grab one cup of shredded mozzarella cheese for that melty top! Now, let’s talk seasonings. You’ll need garlic powder, onion powder, and Italian seasoning. One teaspoon each will do the trick. Lastly, grab some fresh parsley for a colorful garnish and extra flavor. {{ingredient_image_2}} Set the temperature to 375°F (190°C). This helps the casserole cook evenly. Sauté diced chicken until cooked through. This takes about 7 to 10 minutes. As you cook, season the chicken with garlic powder, onion powder, Italian seasoning, salt, and pepper. This gives your chicken great flavor. In a large bowl, combine the cooked chicken with cauliflower rice, steamed broccoli, shredded carrots, and chicken broth. Make sure to mix everything well. This helps all the flavors blend together. Then, gently fold in the softened cream cheese. This will add a creamy texture to your dish. Pour the mixture into a greased 9x13 inch casserole dish. Spread it out evenly to cook well. Evenly sprinkle the shredded mozzarella cheese on top. This makes for a tasty, melty finish. Place the casserole in the oven and bake for 20-25 minutes. Check that the cheese is bubbly and golden brown. After baking, let the casserole cool for a few minutes before serving. This helps it set nicely. To keep cauliflower rice from getting soggy, make sure to squeeze out excess moisture. If using fresh cauliflower, pulse it in a food processor until it resembles rice. Then, spread it out on a clean kitchen towel to absorb moisture. For the chicken, cook it just until it turns white. This way, it will stay tender and juicy in the casserole. You can add more flavor by using fresh herbs like thyme or basil. A pinch of red pepper flakes gives a nice kick. You might also try adding some chopped bell peppers or peas for extra color and taste. Pair your casserole with a light salad or crusty bread for a full meal. Use a 9x13 inch glass or ceramic baking dish for even cooking. These materials heat evenly and help the cheese brown nicely. A large skillet is great for cooking the chicken. A sturdy spatula works well for mixing the ingredients without breaking them apart. Pro Tips Check for Doneness: Ensure that the chicken is cooked through by cutting into a piece; it should be white and juices should run clear. Customize Your Veggies: Feel free to swap out or add different vegetables according to your preference, such as bell peppers or spinach. Make Ahead: This casserole can be prepared ahead of time; simply assemble and refrigerate until ready to bake. Leftover Storage: Store any leftovers in an airtight container in the fridge for up to 3 days, and reheat in the oven or microwave. {{image_4}} You can easily make this casserole gluten-free. Just check your broth and cream cheese for gluten. For a dairy-free version, swap the cream cheese with a nut-based cream or dairy-free yogurt. You can still enjoy the creamy texture without dairy. If you want a vegetarian option, leave out the chicken. Add more veggies like mushrooms, bell peppers, or zucchini instead. You can also add a plant-based protein like chickpeas or lentils to keep it hearty. Many vegetables can fit well in this casserole. Try adding spinach, kale, or even sweet potatoes. Each will add its own flavor and nutrition. If you don’t have chicken, other proteins work great. Ground turkey, diced tofu, or even shredded beef can be nice substitutes. These swaps keep the dish fresh and exciting. Scaling your recipe is easy. If you want fewer servings, cut the ingredients in half. For larger gatherings, just double everything. Adjust cooking time based on how much you make. Smaller portions might cook faster, while larger ones may need a few extra minutes. Keep an eye on the cheese; it should be bubbly and golden when done. To keep your casserole fresh, place it in an airtight container. This helps prevent moisture loss and keeps flavors intact. You can store it in the fridge for up to four days. If you want to enjoy it later, consider freezing it instead. For freezing, make sure the casserole cools completely before packing. This prevents ice crystals from forming. Use a freezer-safe container or wrap it tightly in plastic wrap and aluminum foil. It can last up to three months in the freezer. When you’re ready to eat, thaw it overnight in the fridge. Reheat your casserole in the oven for the best results. Preheat your oven to 350°F (175°C) and bake for about 20 minutes. You can also use a microwave, but heat in short bursts to avoid drying it out. Check every minute until it’s hot throughout. Yes, you can use frozen cauliflower rice. It saves time and is easy to use. Just measure out 4 cups. No need to thaw it first. Add it directly to your mixing bowl with the other ingredients. This will keep the casserole moist and flavorful. If you want a dairy-free option, try using cashew cream. Blend soaked cashews with a bit of lemon juice. You can also use silken tofu blended until smooth. Both options give a creamy texture without dairy. Look for a bubbly surface and melted cheese that is golden brown. You can also insert a fork into the center. If it comes out hot, the casserole is ready. Let it cool for a few minutes before serving. Absolutely! You can prepare the casserole a day ahead. Just follow all steps, then cover it and place it in the fridge. When ready to bake, preheat the oven and add about 5 extra minutes to the cooking time. Each serving has about 300 calories. It contains 25 grams of protein, 15 grams of fat, and 20 grams of carbs. This makes it a healthy, balanced meal that is filling and nutritious. This blog post covered a hearty casserole recipe using chicken, veggies, and cheese. I detailed the main ingredients, cooking steps, and useful tips. You can customize this dish for different diets or preferences. Proper storage and reheating tips ensure your leftovers taste great, too. Enjoy making this tasty casserole. It’s straightforward, healthy, and packed with flavor. Give it a try and delight in your delicious homemade meal!

WANT TO SAVE THIS RECIPE?

Are you ready for a tasty and healthy meal? This Healthy Chicken Cauliflower Rice Casserole Delight is a perfect fit! Packed with lean protein and vibrant veggies, it’s simple to make and full of flavor. In this article, I’ll guide you through easy steps and tips to create a dish your whole family will love. Say goodbye to boring dinners and hello to a nutritious casserole that shines on your table!

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Why I Love This Recipe

  1. Healthy Ingredients: This casserole is packed with nutritious ingredients like chicken, cauliflower, and broccoli, making it a wholesome meal option for any day of the week.
  2. Easy to Prepare: With simple steps and minimal prep time, this recipe is perfect for busy weeknights when you need something delicious without the fuss.
  3. Comfort Food: The creamy texture from the cream cheese combined with melty mozzarella creates a comforting dish that feels indulgent without being unhealthy.
  4. Versatile and Customizable: You can easily swap out vegetables or add your favorite spices to tailor the casserole to your family’s tastes.

Ingredients

Main Ingredients

– Diced chicken breast

– Cauliflower rice

– Broccoli florets

– Shredded carrots

Broth and Cheese

– Low-sodium chicken broth

– Light cream cheese

– Shredded mozzarella cheese

Seasonings and Garnish

– Garlic powder

– Onion powder

– Italian seasoning

– Fresh parsley

Gathering the right ingredients makes a big difference in your dish. For this casserole, start with one pound of diced chicken breast. This is the main protein that keeps the meal healthy and filling. Next, grab four cups of cauliflower rice. You can use fresh or frozen cauliflower rice, which adds a low-carb base.

Add one cup of broccoli florets for a pop of color and nutrients. Shredded carrots also work well in this dish, so include one cup to enhance the flavor and texture.

For broth and creaminess, get one cup of low-sodium chicken broth. This keeps the dish moist and tasty. You will also need one cup of light cream cheese. Soften it at room temperature for easy mixing. Finally, grab one cup of shredded mozzarella cheese for that melty top!

Now, let’s talk seasonings. You’ll need garlic powder, onion powder, and Italian seasoning. One teaspoon each will do the trick. Lastly, grab some fresh parsley for a colorful garnish and extra flavor.

Step-by-Step Instructions

Preheat Your Oven

Set the temperature to 375°F (190°C). This helps the casserole cook evenly.

Cook the Chicken

Sauté diced chicken until cooked through. This takes about 7 to 10 minutes. As you cook, season the chicken with garlic powder, onion powder, Italian seasoning, salt, and pepper. This gives your chicken great flavor.

Mix Ingredients

In a large bowl, combine the cooked chicken with cauliflower rice, steamed broccoli, shredded carrots, and chicken broth. Make sure to mix everything well. This helps all the flavors blend together. Then, gently fold in the softened cream cheese. This will add a creamy texture to your dish.

Assemble the Casserole

Pour the mixture into a greased 9×13 inch casserole dish. Spread it out evenly to cook well. Evenly sprinkle the shredded mozzarella cheese on top. This makes for a tasty, melty finish.

Bake

Place the casserole in the oven and bake for 20-25 minutes. Check that the cheese is bubbly and golden brown. After baking, let the casserole cool for a few minutes before serving. This helps it set nicely.

Tips & Tricks

Achieving the Best Texture

To keep cauliflower rice from getting soggy, make sure to squeeze out excess moisture. If using fresh cauliflower, pulse it in a food processor until it resembles rice. Then, spread it out on a clean kitchen towel to absorb moisture. For the chicken, cook it just until it turns white. This way, it will stay tender and juicy in the casserole.

Flavor Enhancements

You can add more flavor by using fresh herbs like thyme or basil. A pinch of red pepper flakes gives a nice kick. You might also try adding some chopped bell peppers or peas for extra color and taste. Pair your casserole with a light salad or crusty bread for a full meal.

Cooking Equipment Recommendations

Use a 9×13 inch glass or ceramic baking dish for even cooking. These materials heat evenly and help the cheese brown nicely. A large skillet is great for cooking the chicken. A sturdy spatula works well for mixing the ingredients without breaking them apart.

Pro Tips

  1. Check for Doneness: Ensure that the chicken is cooked through by cutting into a piece; it should be white and juices should run clear.
  2. Customize Your Veggies: Feel free to swap out or add different vegetables according to your preference, such as bell peppers or spinach.
  3. Make Ahead: This casserole can be prepared ahead of time; simply assemble and refrigerate until ready to bake.
  4. Leftover Storage: Store any leftovers in an airtight container in the fridge for up to 3 days, and reheat in the oven or microwave.

Variations

Dietary Adjustments

You can easily make this casserole gluten-free. Just check your broth and cream cheese for gluten. For a dairy-free version, swap the cream cheese with a nut-based cream or dairy-free yogurt. You can still enjoy the creamy texture without dairy.

If you want a vegetarian option, leave out the chicken. Add more veggies like mushrooms, bell peppers, or zucchini instead. You can also add a plant-based protein like chickpeas or lentils to keep it hearty.

Ingredient Swaps

Many vegetables can fit well in this casserole. Try adding spinach, kale, or even sweet potatoes. Each will add its own flavor and nutrition.

If you don’t have chicken, other proteins work great. Ground turkey, diced tofu, or even shredded beef can be nice substitutes. These swaps keep the dish fresh and exciting.

Serving Size Adjustments

Scaling your recipe is easy. If you want fewer servings, cut the ingredients in half. For larger gatherings, just double everything.

Adjust cooking time based on how much you make. Smaller portions might cook faster, while larger ones may need a few extra minutes. Keep an eye on the cheese; it should be bubbly and golden when done.

Storage Info

Refrigerating Leftovers

To keep your casserole fresh, place it in an airtight container. This helps prevent moisture loss and keeps flavors intact. You can store it in the fridge for up to four days. If you want to enjoy it later, consider freezing it instead.

Freezing Instructions

For freezing, make sure the casserole cools completely before packing. This prevents ice crystals from forming. Use a freezer-safe container or wrap it tightly in plastic wrap and aluminum foil. It can last up to three months in the freezer. When you’re ready to eat, thaw it overnight in the fridge.

Reheating Tips

Reheat your casserole in the oven for the best results. Preheat your oven to 350°F (175°C) and bake for about 20 minutes. You can also use a microwave, but heat in short bursts to avoid drying it out. Check every minute until it’s hot throughout.

FAQs

Can I use frozen cauliflower rice?

Yes, you can use frozen cauliflower rice. It saves time and is easy to use. Just measure out 4 cups. No need to thaw it first. Add it directly to your mixing bowl with the other ingredients. This will keep the casserole moist and flavorful.

What can I substitute for cream cheese?

If you want a dairy-free option, try using cashew cream. Blend soaked cashews with a bit of lemon juice. You can also use silken tofu blended until smooth. Both options give a creamy texture without dairy.

How do I know when the casserole is done?

Look for a bubbly surface and melted cheese that is golden brown. You can also insert a fork into the center. If it comes out hot, the casserole is ready. Let it cool for a few minutes before serving.

Can I make this casserole ahead of time?

Absolutely! You can prepare the casserole a day ahead. Just follow all steps, then cover it and place it in the fridge. When ready to bake, preheat the oven and add about 5 extra minutes to the cooking time.

What’s the nutritional information for this dish?

Each serving has about 300 calories. It contains 25 grams of protein, 15 grams of fat, and 20 grams of carbs. This makes it a healthy, balanced meal that is filling and nutritious.

This blog post covered a hearty casserole recipe using chicken, veggies, and cheese. I detailed the main ingredients, cooking steps, and useful tips. You can customize this dish for different diets or preferences. Proper storage and reheating tips ensure your leftovers taste great, too.

Enjoy making this tasty casserole. It’s straightforward, healthy, and packed with flavor. Give it a try and delight in your delicious homemade mea

- Diced chicken breast - Cauliflower rice - Broccoli florets - Shredded carrots - Low-sodium chicken broth - Light cream cheese - Shredded mozzarella cheese - Garlic powder - Onion powder - Italian seasoning - Fresh parsley Gathering the right ingredients makes a big difference in your dish. For this casserole, start with one pound of diced chicken breast. This is the main protein that keeps the meal healthy and filling. Next, grab four cups of cauliflower rice. You can use fresh or frozen cauliflower rice, which adds a low-carb base. Add one cup of broccoli florets for a pop of color and nutrients. Shredded carrots also work well in this dish, so include one cup to enhance the flavor and texture. For broth and creaminess, get one cup of low-sodium chicken broth. This keeps the dish moist and tasty. You will also need one cup of light cream cheese. Soften it at room temperature for easy mixing. Finally, grab one cup of shredded mozzarella cheese for that melty top! Now, let’s talk seasonings. You’ll need garlic powder, onion powder, and Italian seasoning. One teaspoon each will do the trick. Lastly, grab some fresh parsley for a colorful garnish and extra flavor. {{ingredient_image_2}} Set the temperature to 375°F (190°C). This helps the casserole cook evenly. Sauté diced chicken until cooked through. This takes about 7 to 10 minutes. As you cook, season the chicken with garlic powder, onion powder, Italian seasoning, salt, and pepper. This gives your chicken great flavor. In a large bowl, combine the cooked chicken with cauliflower rice, steamed broccoli, shredded carrots, and chicken broth. Make sure to mix everything well. This helps all the flavors blend together. Then, gently fold in the softened cream cheese. This will add a creamy texture to your dish. Pour the mixture into a greased 9x13 inch casserole dish. Spread it out evenly to cook well. Evenly sprinkle the shredded mozzarella cheese on top. This makes for a tasty, melty finish. Place the casserole in the oven and bake for 20-25 minutes. Check that the cheese is bubbly and golden brown. After baking, let the casserole cool for a few minutes before serving. This helps it set nicely. To keep cauliflower rice from getting soggy, make sure to squeeze out excess moisture. If using fresh cauliflower, pulse it in a food processor until it resembles rice. Then, spread it out on a clean kitchen towel to absorb moisture. For the chicken, cook it just until it turns white. This way, it will stay tender and juicy in the casserole. You can add more flavor by using fresh herbs like thyme or basil. A pinch of red pepper flakes gives a nice kick. You might also try adding some chopped bell peppers or peas for extra color and taste. Pair your casserole with a light salad or crusty bread for a full meal. Use a 9x13 inch glass or ceramic baking dish for even cooking. These materials heat evenly and help the cheese brown nicely. A large skillet is great for cooking the chicken. A sturdy spatula works well for mixing the ingredients without breaking them apart. Pro Tips Check for Doneness: Ensure that the chicken is cooked through by cutting into a piece; it should be white and juices should run clear. Customize Your Veggies: Feel free to swap out or add different vegetables according to your preference, such as bell peppers or spinach. Make Ahead: This casserole can be prepared ahead of time; simply assemble and refrigerate until ready to bake. Leftover Storage: Store any leftovers in an airtight container in the fridge for up to 3 days, and reheat in the oven or microwave. {{image_4}} You can easily make this casserole gluten-free. Just check your broth and cream cheese for gluten. For a dairy-free version, swap the cream cheese with a nut-based cream or dairy-free yogurt. You can still enjoy the creamy texture without dairy. If you want a vegetarian option, leave out the chicken. Add more veggies like mushrooms, bell peppers, or zucchini instead. You can also add a plant-based protein like chickpeas or lentils to keep it hearty. Many vegetables can fit well in this casserole. Try adding spinach, kale, or even sweet potatoes. Each will add its own flavor and nutrition. If you don’t have chicken, other proteins work great. Ground turkey, diced tofu, or even shredded beef can be nice substitutes. These swaps keep the dish fresh and exciting. Scaling your recipe is easy. If you want fewer servings, cut the ingredients in half. For larger gatherings, just double everything. Adjust cooking time based on how much you make. Smaller portions might cook faster, while larger ones may need a few extra minutes. Keep an eye on the cheese; it should be bubbly and golden when done. To keep your casserole fresh, place it in an airtight container. This helps prevent moisture loss and keeps flavors intact. You can store it in the fridge for up to four days. If you want to enjoy it later, consider freezing it instead. For freezing, make sure the casserole cools completely before packing. This prevents ice crystals from forming. Use a freezer-safe container or wrap it tightly in plastic wrap and aluminum foil. It can last up to three months in the freezer. When you’re ready to eat, thaw it overnight in the fridge. Reheat your casserole in the oven for the best results. Preheat your oven to 350°F (175°C) and bake for about 20 minutes. You can also use a microwave, but heat in short bursts to avoid drying it out. Check every minute until it’s hot throughout. Yes, you can use frozen cauliflower rice. It saves time and is easy to use. Just measure out 4 cups. No need to thaw it first. Add it directly to your mixing bowl with the other ingredients. This will keep the casserole moist and flavorful. If you want a dairy-free option, try using cashew cream. Blend soaked cashews with a bit of lemon juice. You can also use silken tofu blended until smooth. Both options give a creamy texture without dairy. Look for a bubbly surface and melted cheese that is golden brown. You can also insert a fork into the center. If it comes out hot, the casserole is ready. Let it cool for a few minutes before serving. Absolutely! You can prepare the casserole a day ahead. Just follow all steps, then cover it and place it in the fridge. When ready to bake, preheat the oven and add about 5 extra minutes to the cooking time. Each serving has about 300 calories. It contains 25 grams of protein, 15 grams of fat, and 20 grams of carbs. This makes it a healthy, balanced meal that is filling and nutritious. This blog post covered a hearty casserole recipe using chicken, veggies, and cheese. I detailed the main ingredients, cooking steps, and useful tips. You can customize this dish for different diets or preferences. Proper storage and reheating tips ensure your leftovers taste great, too. Enjoy making this tasty casserole. It’s straightforward, healthy, and packed with flavor. Give it a try and delight in your delicious homemade meal!

Wholesome Chicken and Cauliflower Rice Casserole

A healthy and delicious casserole featuring chicken, cauliflower rice, and a creamy cheese blend.
Print Recipe Pin Recipe
Course Main Course
Cuisine American
Servings 6
Calories 350 kcal

Ingredients
  

  • 1 pound boneless, skinless chicken breast, diced into bite-sized pieces
  • 4 cups cauliflower rice
  • 1 cup broccoli florets, lightly steamed
  • 1 cup shredded carrots
  • 1 cup low-sodium chicken broth
  • 1 cup light cream cheese, softened to room temperature
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon Italian seasoning blend
  • to taste salt and freshly cracked black pepper
  • 1 cup shredded mozzarella cheese
  • for garnish fresh parsley, chopped

Instructions
 

  • Begin by preheating your oven to 375°F (190°C) to ensure it's ready for baking.
  • In a large skillet, heat a splash of olive oil over medium heat. Add the diced chicken breast and sauté until the chicken is cooked through and no longer pink on the inside, approximately 7-10 minutes. As it cooks, season the chicken with garlic powder, onion powder, Italian seasoning, salt, and pepper for maximum flavor.
  • In a spacious mixing bowl, combine the cooked chicken with the cauliflower rice, steamed broccoli, shredded carrots, and chicken broth. Make sure to mix thoroughly so that all ingredients are well combined.
  • Gently fold in the softened cream cheese into the mixture, ensuring it’s fully incorporated. This will give your casserole a wonderfully creamy texture.
  • Pour the mixture into a generously greased 9x13 inch casserole dish, spreading it out evenly to ensure even cooking.
  • Evenly sprinkle the shredded mozzarella cheese over the top of the casserole for a deliciously melty finish.
  • Place the casserole in the preheated oven and bake for 20-25 minutes, or until the cheese is bubbly and has taken on a lovely golden brown color.
  • After baking, remove the casserole from the oven and allow it to cool for a few minutes to set before serving.
  • For a bright touch and extra flavor, garnish each serving with freshly chopped parsley.

Notes

Serve hot directly from the casserole dish and consider complementing the meal with a side salad or crusty bread for a complete dining experience.
Keyword casserole, cauliflower rice, chicken, healthy

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