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Healthy Chicken Cauliflower Rice Casserole

Healthy Chicken Cauliflower Rice Casserole is a wholesome and comforting dish that brings together tender chicken, nutrient-dense cauliflower rice, and gooey cheese into one delightful bake. Perfect for busy weeknights or cozy weekends, this easy casserole delivers an explosion of flavors while sneaking in veggies that even picky eaters will adore. With its creamy texture and savory spices, it’s a meal the whole family can enjoy guilt-free!

  • Total Time: 40 minutes
  • Yield: Serves approximately 6 people 1x

Ingredients

Scale
  • 3–4 boneless, skinless chicken breasts (about 1.5 lbs)
  • 4 cups cauliflower rice (fresh or frozen)
  • 2 cups fresh spinach
  • 1 cup shredded cheddar cheese
  • 1 cup low-sodium chicken broth
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • Salt and pepper to taste

Instructions

  1. Preheat your oven to 375°F (190°C) and spray a 9×13-inch baking dish with nonstick cooking spray.
  2. Season chicken breasts with salt, pepper, garlic powder, and onion powder. Sauté in a skillet over medium heat until golden brown, about 6-7 minutes per side.
  3. Chop the cooked chicken into bite-sized pieces. In a large bowl, combine the chicken, cauliflower rice, spinach, shredded cheddar cheese, and chicken broth.
  4. Transfer the mixture to the prepared baking dish and spread it evenly. Top with additional cheese if desired.
  5. Bake for 25-30 minutes or until bubbly and golden brown on top.
  6. Allow to cool slightly before serving.
  • Author: Adriana
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Category: Main
  • Method: Baking
  • Cuisine: American

Nutrition

  • Serving Size: 1/6 of casserole (about 300g)
  • Calories: 375
  • Sugar: 2g
  • Sodium: 480mg
  • Fat: 14g
  • Saturated Fat: 7g
  • Unsaturated Fat: 5g
  • Trans Fat: 0g
  • Carbohydrates: 33g
  • Fiber: 7g
  • Protein: 34g
  • Cholesterol: 95mg

Keywords: Customize with your favorite veggies like bell peppers or zucchini for added flavor. For extra creaminess, consider adding low-fat cream cheese or Greek yogurt. Leftovers can be stored in an airtight container in the fridge for up to three days.