Healthy Chicken Cauliflower Rice Casserole

Hi there, food lover! 👋
Ready to enjoy a warm, comforting, and healthy classic from traditional kitchens around the world? This Healthy Chicken Cauliflower Rice Casserole is one of those cozy dishes that brings people together at the dinner table — hearty, creamy, and full of nourishing ingredients that satisfy both body and soul. 🍗💚

This recipe has roots in wholesome home cooking, where families used simple, fresh ingredients to make nutritious meals stretch further. Instead of regular rice, we’re using cauliflower rice — light, fluffy, and perfectly tender when baked — giving you all the comfort without the extra carbs. The combination of tender chicken, crisp vegetables, and a creamy, cheesy sauce makes this dish a winner for any night of the week.

Perfect for meal prep, weeknight dinners, or potluck gatherings, this casserole delivers all the rich flavor you crave — while keeping things light, healthy, and absolutely delicious. Let’s bring this heartwarming meal to life together! 🥦🍴

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Ingredients:

🥦 Main Ingredients

• 3 cups cooked chicken breast, shredded or cubed
• 4 cups cauliflower rice (fresh or frozen, thawed and drained)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 cup broccoli florets, lightly steamed
• 1 cup low-fat plain Greek yogurt or sour cream
• 1/2 cup reduced-fat cream cheese, softened
• 1/2 cup shredded mozzarella cheese
• 1/2 cup shredded cheddar cheese
• 1/4 cup grated Parmesan cheese
• 1/2 cup low-sodium chicken broth
• 1 tbsp olive oil
• 1/2 tsp dried thyme
• 1/2 tsp paprika
• Salt and black pepper, to taste

🌿 Optional Toppings

• Fresh parsley, chopped
• Extra grated Parmesan or mozzarella
• A sprinkle of crushed red pepper flakes for heat

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Step-by-Step Directions:

1. Preheat the oven.
   Set your oven to 375°F (190°C) and lightly grease a large baking dish with olive oil or cooking spray.
2. Cook the aromatics.
   In a large skillet, heat 1 tbsp olive oil over medium heat. Add chopped onion and garlic, and sauté for about 2–3 minutes, until fragrant and translucent.
3. Add the vegetables.
   Stir in diced bell pepper and steamed broccoli. Cook for another 3–4 minutes to slightly soften them, then remove from heat.
4. Prepare the creamy sauce.
   In a large bowl, whisk together Greek yogurt, cream cheese, chicken broth, thyme, paprika, salt, and pepper. Stir until smooth and creamy.
5. Combine everything.
   Add the cauliflower rice, cooked chicken, and sautéed vegetables into the bowl with the sauce. Mix gently until everything is evenly coated.
6. Add cheese layers.
   Fold in half of the mozzarella and cheddar cheese. Pour the mixture into the prepared baking dish, spreading evenly.
7. Top and bake.
   Sprinkle the remaining mozzarella, cheddar, and Parmesan cheese over the top. Bake uncovered for 25–30 minutes, until bubbly and golden on top.
8. Rest and serve.
   Remove from the oven and let it sit for 5 minutes to set slightly. Garnish with chopped parsley or a pinch of red pepper flakes. Serve warm and enjoy!

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Nutritional Information:

⏰ Prep Time: 15 minutes
🔥 Baking Time: 30 minutes
⏳ Total Time: 45 minutes
⚡ Calories per serving: ~310 kcal
🍽️ Servings: 6

Approximate per serving:

• Protein: 30g
• Carbohydrates: 9g
• Fiber: 3g
• Fat: 15g
• Saturated Fat: 6g
• Sodium: 340mg
• Sugar: 4g

This casserole is packed with lean protein, plenty of veggies, and just enough cheesy richness to keep every bite satisfying without being heavy. Perfect for anyone following a low-carb, high-protein, or gluten-free diet! 🌿

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Bon appétit and happy cooking! 👩🍳🍽️