Quick Savory Chicken & Cauliflower Rice Casserole – One-Pan Comfort Food

Prep time: 15 minutes
Cook time: 60 minutes
Total time: 1 hour 15 minutes
Servings: 6-8
Difficulty level: Easy
Dietary tags: Low-carb, Keto-friendly, Gluten-free

EQUIPMENT NEEDED:

• Large mixing bowl
• 13×9 inch oven-safe casserole dish
• Chef’s knife and cutting board
• Measuring cups and spoons
• Aluminum foil

Simple alternatives: Use a disposable foil pan for easy cleanup, or substitute with any 3-quart baking dish you have on hand.

INGREDIENTS:

Main Components:

• 2 lbs (900g) boneless, skinless chicken breasts, cooked and shredded (rotisserie chicken works perfectly)
• 24 oz (680g) cauliflower rice, fresh or frozen (about 4 cups)
• 16 oz (450g) frozen broccoli florets (optional)
• 6 oz (170g) cream cheese, softened (Greek yogurt works as substitute)
• ½ cup (120ml) heavy cream (or sour cream)
• 2 large eggs, beaten (optional for extra binding)

Seasonings:

• 2 tsp garlic powder
• 1 tsp onion powder
• 1 tsp paprika
• ½ tsp chili powder
• 1 tsp Italian seasoning
• Salt and pepper to taste

Toppings:

• 2 cups (200g) shredded cheddar cheese (or Italian blend)
• Fresh parsley for garnish

METHOD:

1. Preheat your oven to 400°F (204°C) and grease your casserole dish generously.
2. Prepare the cauliflower rice by microwaving for 3-4 minutes if frozen, then drain excess water using paper towels or clean kitchen towel.
3. Shred your cooked chicken into bite-sized pieces – I always keep rotisserie chicken on hand for exactly this reason.
4. Mix the creamy base by combining softened cream cheese, heavy cream, and beaten eggs in your large bowl until smooth.

5. Add all seasonings to the cream mixture – garlic powder, onion powder, paprika, chili powder, Italian seasoning, salt, and pepper.
6. Fold in the chicken and cauliflower rice until everything’s evenly coated with the creamy mixture.
7. Transfer to your casserole dish and spread evenly, pressing down gently to eliminate air pockets.

8. Cover tightly with foil and bake for 45 minutes.
9. Remove foil and top with shredded cheese, then bake uncovered for 15 more minutes until cheese is bubbly and golden.
10. Let rest for 10 minutes before serving – this helps it set properly and prevents a molten lava situation.

CRUCIAL TIPS:

• Drain cauliflower rice thoroughly – excess moisture will make your casserole soggy
• Use room temperature cream cheese – cold cream cheese creates lumpy texture
• Don’t skip the resting time – hot casserole needs to set for clean serving
• Press mixture down firmly – eliminates air bubbles that cause uneven cooking

STORAGE & VARIATIONS:

Storage: Refrigerate covered for up to 4 days. Freeze for up to 2 months in airtight container.

Reheating: Microwave individual portions for 1-2 minutes, or reheat whole dish covered at 325°F for 20-30 minutes.

Scaling: Double recipe for crowds using a larger pan. Halve for meal prep portions.

Common mistakes to avoid:

• Overcooking the chicken (it continues cooking in the oven)
• Skipping the moisture removal from cauliflower rice
• Adding cheese too early (it burns)

Delicious variations:

• Southwestern: Add black beans, corn, and salsa
• Mediterranean: Use feta cheese, olives, and sun-dried tomatoes
• Dairy-free: Substitute with cashew cream and nutritional yeast
• Extra veggie: Throw in zucchini, spinach, or bell peppers

This savory chicken and cauliflower rice casserole has become my go-to weeknight dinner when I need something satisfying that won’t derail my healthy eating goals. The combination of tender chicken, creamy sauce, and perfectly seasoned cauliflower rice creates comfort food magic without the carb crash. Plus, it makes fantastic leftovers for busy mornings when you need a protein-packed breakfast that actually tastes good.