Go Back
To make this healthy chicken cauliflower rice casserole, gather these ingredients: - 2 cups cauliflower rice (fresh or frozen) - 1 pound boneless, skinless chicken breast, cut into cubes - 1 cup broccoli florets, chopped - 1 cup diced bell peppers (mix colors for fun) - 1 small onion, finely chopped - 2 cloves garlic, minced - 1 cup low-sodium chicken broth - 1 cup plain Greek yogurt - 1 teaspoon dried oregano - 1 teaspoon paprika - Salt and black pepper to taste - 1 cup shredded low-fat cheese (optional) - 2 tablespoons extra virgin olive oil You can use either fresh or frozen cauliflower rice in this recipe. Fresh cauliflower rice has a bit more crunch and flavor. If you use frozen, just make sure to thaw and drain it well. This helps avoid extra moisture in the casserole. Both options work well and save time! Feel free to swap some ingredients if needed. You can use turkey instead of chicken for a leaner option. If you don't have Greek yogurt, sour cream can work too. For a dairy-free version, try a plant-based yogurt. You can also mix in other veggies, like zucchini or spinach, for added nutrition. Just remember to keep the flavors balanced! {{ingredient_image_2}} First, you need to preheat your oven to 375°F (190°C). This step is key for a well-cooked casserole. While the oven heats up, gather all your ingredients. It helps to have everything ready before you start cooking. Next, grab a large skillet and heat 2 tablespoons of extra virgin olive oil over medium heat. Add 1 finely chopped onion and 2 minced garlic cloves to the pan. Sauté these for about 3-4 minutes. You want the onion to become soft and clear. Once the onion is ready, add 1 pound of cubed boneless, skinless chicken breast. Season it with 1 teaspoon of dried oregano, 1 teaspoon of paprika, salt, and freshly ground black pepper. Cook the chicken for 5-7 minutes, stirring it often. The chicken should turn brown and be cooked all the way through. Now it’s time to add the veggies. Mix 2 cups of cauliflower rice, 1 cup of chopped broccoli florets, and 1 cup of diced bell peppers into the skillet. Pour in 1 cup of low-sodium chicken broth and stir everything well. Let this cook for another 5 minutes. You want the vegetables to be tender but still a bit crisp. In a separate bowl, take 1 cup of plain Greek yogurt and mix in a pinch of salt and pepper. Once your skillet mix is ready, remove it from the heat. Stir the yogurt into the chicken and veggie mix until blended. Pour the mixture into a greased baking dish. If you love cheese, sprinkle 1 cup of shredded low-fat cheese on top. Then, place the dish in your preheated oven. Bake for 20-25 minutes. The casserole is done when it is heated through and the cheese is melted and bubbly. After baking, let the casserole cool for a few minutes. This makes it easier to serve. Enjoy your meal! To boost the health factor of your casserole, try these tips: - Use low-fat Greek yogurt instead of sour cream. - Swap in more vegetables like spinach or zucchini. - Choose skinless chicken breast for lower fat content. - Add beans for fiber and protein. These swaps keep the dish light and full of nutrients. A few simple tweaks can up the flavor of your casserole: - Add fresh herbs like basil or thyme. - Use lemon juice for a bright taste. - Try different spices like cumin or coriander. - Mix in a dash of hot sauce for heat. These options bring new life to the dish while keeping it healthy. Cooking chicken right is key for a tasty casserole. Here’s how: - Cut chicken into small, even pieces for quick cooking. - Brown the chicken in a hot pan for flavor. - Make sure it’s cooked through before adding to other ingredients. - Avoid overcooking; it should be juicy but not pink. Following these tips helps you achieve perfectly cooked chicken every time. Pro Tips Use Fresh Ingredients: Whenever possible, opt for fresh vegetables and herbs to enhance the flavor and nutritional value of your casserole. Experiment with Spices: Feel free to add your favorite spices or herbs to the chicken mixture for an extra layer of flavor. Consider thyme or basil for a different twist. Customize Your Veggies: You can substitute or add other vegetables like zucchini, spinach, or carrots based on your preference and seasonal availability. Make Ahead: This casserole can be prepared in advance and stored in the refrigerator for up to 2 days. Just reheat in the oven before serving! {{image_4}} You can easily change this casserole to a vegetarian dish. Just swap the chicken for chickpeas. Use one can of chickpeas, drained and rinsed. Chickpeas add protein and fiber. They also soak up the flavors well. This keeps the meal filling and healthy. Feel free to boost the nutrients in this dish. Adding spinach or kale works great. Simply toss in about 1 cup of fresh spinach or kale when you add the broccoli and bell peppers. These greens add vitamins and minerals. They also give a nice color to the dish. You can play with the cheese in this recipe too. If you want a stronger flavor, try sharp cheddar or feta. For a creamier taste, use ricotta or cream cheese. You can also use dairy-free options like almond or coconut yogurt. This way, everyone can enjoy the casserole! To store your leftover casserole, let it cool first. Place it in an airtight container. Make sure to cover it well to keep it fresh. You can keep it in the fridge for up to three days. If you want it to last longer, freezing is a great option. When you are ready to eat the casserole again, you can reheat it. Preheat your oven to 350°F (175°C). Place the casserole in an oven-safe dish. Cover it with foil to keep moisture in. Bake for about 20 minutes, or until it’s hot all the way through. You can also microwave it if you are short on time. Just heat it in 1-minute intervals, stirring in between. If you want to freeze the casserole, it’s best to do this before baking. Pour the mixture into a freezer-safe dish. Seal it well with plastic wrap and then foil. You can freeze it for up to three months. When you want to eat it, thaw it in the fridge overnight. After that, bake it as per the original recipe. This way, you can enjoy a healthy meal anytime! Yes, you can use other meats. Turkey or lean pork works well. You can also use ground meats. Just make sure to cook them through before adding to the dish. Each meat gives a unique flavor and texture. Absolutely! This recipe is great for meal prep. You can make it ahead and store it in the fridge. Divide it into portions for easy meals during the week. Just reheat in the oven or microwave when ready to eat. This saves time and keeps you on track with healthy eating. For a crowd, make a big batch in a larger dish. Use a 9x13 inch baking pan. Serve directly from the baking dish for easy serving. You can also set up a buffet style table. Add some fresh salad and bread on the side. This makes the meal more inviting and fun. This blog post covered how to make a tasty casserole using cauliflower rice. You learned about the ingredients, step-by-step cooking, and tips to enhance flavor. I also shared variations for different diets and how to store leftovers. Cooking this dish is simple and satisfying. You can make it your own by adding your favorite veggies or proteins. Now, enjoy creating this comforting meal that fits your family's needs. Dive in and let your kitchen be the heart of your home!

Healthy Chicken Cauliflower Rice Casserole

A nutritious and delicious casserole made with chicken, cauliflower rice, and vegetables, topped with Greek yogurt and optional cheese.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Course
Cuisine Healthy
Servings 4
Calories 350 kcal

Ingredients
  

  • 2 cups cauliflower rice
  • 1 pound boneless, skinless chicken breast, cut into bite-sized cubes
  • 1 cup broccoli florets, chopped
  • 1 cup bell peppers, diced
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 cup low-sodium chicken broth
  • 1 cup plain Greek yogurt
  • 1 teaspoon dried oregano
  • 1 teaspoon paprika
  • to taste salt and freshly ground black pepper
  • 1 cup shredded low-fat cheese (optional)
  • 2 tablespoons extra virgin olive oil

Instructions
 

  • Preheat your oven to 375°F (190°C).
  • In a large skillet, heat the olive oil over medium heat. Add the finely chopped onion and minced garlic. Sauté for about 3-4 minutes, or until the onion becomes soft and translucent.
  • Incorporate the cubed chicken breast into the skillet. Season with dried oregano, paprika, salt, and pepper. Cook the chicken for 5-7 minutes, stirring occasionally, until it is browned on the outside and no longer pink in the center.
  • Mix in the cauliflower rice, broccoli florets, and diced bell peppers to the skillet. Pour in the low-sodium chicken broth and stir everything together. Let it cook for another 5 minutes, or until the vegetables are tender yet still crisp.
  • In a separate mixing bowl, combine the Greek yogurt with a pinch of salt and freshly ground black pepper. Once the skillet mixture is done cooking, remove it from the heat and carefully stir the yogurt into the chicken and vegetable mix until well blended.
  • Pour the chicken mixture into a greased baking dish, ensuring it's evenly distributed. If you’d like a cheesy topping, sprinkle the shredded low-fat cheese evenly over the top.
  • Place the baking dish in the preheated oven and bake for 20-25 minutes, or until the casserole is heated through, and if cheese is added, it should be melted and bubbly.
  • Once baked, remove the casserole from the oven and allow it to cool for a few minutes before serving.

Notes

For an appealing presentation, serve in individual bowls and garnish with parsley or chives.
Keyword casserole, cauliflower rice, chicken, healthy