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To make a Healthy Chicken Cauliflower Rice Casserole, you will need a few key ingredients. Here’s what you need: - 2 cups cauliflower rice (fresh or frozen) - 1 pound boneless, skinless chicken breast, cubed - 1 cup broccoli florets - 1 cup bell peppers, diced (any color) - 1 small onion, chopped - 2 cloves garlic, minced - 1 cup low-sodium chicken broth - 1 cup Greek yogurt - 1 teaspoon dried oregano - 1 teaspoon paprika - Salt and pepper to taste - 1 cup shredded low-fat cheese (optional) - 2 tablespoons olive oil Each ingredient adds flavor and nutrition. Cauliflower rice serves as a low-carb base. Chicken breast provides protein. Broccoli and bell peppers add color and vitamins. Onion and garlic bring depth to the dish. Chicken broth keeps it moist. Greek yogurt adds creaminess. Seasonings like oregano and paprika enhance taste. You can top it with cheese for extra richness. Gather these ingredients before you start cooking. This makes the process smooth and fun. Enjoy cooking this healthy dish! {{ingredient_image_1}} - Pre-heating the Oven Start by setting your oven to 375°F (190°C). This helps the casserole cook evenly. - Sautéing Onions and Garlic In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add 1 chopped onion and 2 minced garlic cloves. Cook until the onion turns translucent, about 3-4 minutes. - Cooking the Chicken Next, add 1 pound of cubed boneless, skinless chicken breast to the skillet. Season with 1 teaspoon of dried oregano, 1 teaspoon of paprika, and salt and pepper to taste. Cook the chicken until it turns brown and is fully cooked, about 5-7 minutes. - Adding Vegetables and Broth Now, stir in 2 cups of cauliflower rice, 1 cup of broccoli florets, and 1 cup of diced bell peppers. Pour in 1 cup of low-sodium chicken broth and mix well. Cook this mixture for an additional 5 minutes until the veggies are tender. - Incorporating Greek Yogurt In a separate bowl, mix 1 cup of Greek yogurt with a pinch of salt and pepper. After the skillet mixture is done cooking, remove it from heat. Stir in the yogurt until everything is well combined. - Assembling in Baking Dish Transfer the mixture to a baking dish. If you want extra creaminess, sprinkle 1 cup of shredded low-fat cheese on top. - Baking Duration and Temperature Place the dish in the oven and bake for 20-25 minutes. Look for the casserole to be heated through and the cheese melted and bubbly, if you used it. - Ensuring Chicken is Properly Cooked: To make sure your chicken is cooked well, use a meat thermometer. The chicken should reach 165°F (75°C). This step keeps it safe and juicy. Be mindful not to overcook it, or it will become dry. - How to Perfect Cauliflower Rice: If you use fresh cauliflower, pulse it in a food processor until it looks like grains of rice. For frozen, just thaw and drain any excess water. This helps the casserole stay firm and not watery. - Timing for Adding Vegetables: Add the broccoli and bell peppers after the chicken is browned. This timing keeps them crisp and colorful. Cooking them too long makes them mushy and less tasty. - Garnishing Ideas: Add fresh parsley or chives on top of the casserole for bright color. This also adds a fresh taste that lifts the dish. - Pairing with Sides: Serve with a green salad or steamed veggies. Both add nutrition and balance to your meal. Try a light vinaigrette to complement the flavors. - Optimal Storage Practices: Store leftovers in airtight containers. This keeps the casserole fresh for up to three days in the fridge. For long-term storage, freeze portions in freezer bags for up to three months. Pro Tips Use Fresh Cauliflower Rice: For the best texture and flavor, try using fresh cauliflower rice instead of frozen. It tends to hold up better in casseroles and adds a nice crunch. Customize Your Vegetables: Feel free to swap in your favorite vegetables or whatever you have on hand. Zucchini, spinach, or mushrooms can be great additions. Make Ahead: This casserole can be prepared in advance. Assemble it, cover, and refrigerate for up to 24 hours before baking. Just add a few extra minutes to the baking time. Check for Doneness: Ensure the chicken is fully cooked by checking that it reaches an internal temperature of 165°F (74°C) before serving. {{image_2}} Alternative Protein Options You can swap chicken for turkey or tofu. Both provide great protein. If you want a meat-free option, try chickpeas or lentils. They add texture and flavor. Dairy-Free Versions For a dairy-free dish, replace Greek yogurt with cashew cream or coconut yogurt. These substitutes keep the casserole creamy without dairy. You can also skip the cheese or use a dairy-free cheese alternative. Vegetables Swap Ideas Feel free to mix in different veggies. Zucchini, carrots, or spinach work well. They add color and nutrition. Just ensure they are cut small enough to cook through in time. Spices and Herbs Get creative with spices! Try cumin, thyme, or even a pinch of chili powder. Fresh herbs like basil or parsley can also add a burst of flavor. Experiment to find your favorite mix. Adding Crunch For added texture, top your casserole with crushed nuts or seeds. Almonds or sunflower seeds bring a nice crunch. You can also use panko breadcrumbs mixed with olive oil for a crispy topping. Sauce Variations Mix in your favorite sauce for extra flavor. A splash of soy sauce or hot sauce can change the whole dish. You could also use a barbecue sauce for a smoky twist. To keep your chicken cauliflower rice casserole fresh, follow these tips: - Refrigerating Tips: Place any leftovers in an airtight container. Store them in the fridge. They will stay good for up to 3 days. Make sure the casserole cools before sealing to avoid condensation. - Freezing Instructions: You can freeze the casserole for later. Use a freezer-safe container or wrap it tightly in plastic wrap. It will last for about 2 months in the freezer. For best results, freeze it before baking. When it’s time to enjoy your leftovers, use these methods: - Best Methods for Reheating: The oven is the best way to reheat the casserole. Preheat it to 350°F (175°C). Place the casserole in a baking dish, cover it with foil, and heat for about 20 minutes. You can also use a microwave for quick reheating. Heat in short bursts to avoid overcooking. - Ensuring Optimal Texture: To keep the texture nice, cover the dish while reheating. This prevents the top from drying out. If you like it crispy, uncover it for the last few minutes. Enjoy your warm and tasty meal! Can I use frozen cauliflower rice? Yes, you can use frozen cauliflower rice. It makes prep easy and quick. Just add it straight from the bag. No need to thaw it first. How do I make it dairy-free? To make the casserole dairy-free, swap Greek yogurt with a dairy-free yogurt. You can also skip the cheese or use a dairy-free option. What is the nutritional information per serving? Each serving has about 280 calories. This includes 30 grams of protein, 10 grams of carbs, and 10 grams of fat. It's a healthy choice for a meal. Why is my casserole watery? Your casserole may be watery if you add too much broth. Use just one cup, and let the veggies cook down. This helps to keep it thick. How do I ensure the chicken is tender? To keep chicken tender, cook it until it is just done. Use a meat thermometer to check that it reaches 165°F. Can I prepare this casserole in advance? Yes, you can prepare this casserole ahead of time. Assemble it and cover it with foil. Store it in the fridge for up to two days before baking. How long does it stay fresh in the fridge? The casserole stays fresh in the fridge for about 3 to 4 days. Just reheat it in the oven when you are ready to enjoy it again. This blog post covered a tasty chicken casserole recipe using simple ingredients like cauliflower rice and broccoli. I shared step-by-step instructions, helpful tips, and serving ideas. Remember to check cooking times and ensure your chicken is cooked well. You can also customize the recipe with different proteins and flavors. Store your leftovers properly to enjoy them later. Cooking can be fun, and this dish proves it. Dive in, get creative, and enjoy your meal!

Healthy Chicken Cauliflower Rice Casserole

A nutritious and delicious casserole made with chicken, cauliflower rice, and vegetables.
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 (fresh or frozen)
  • 1 pound boneless, skinless chicken breast, cubed
  • 1 cup broccoli florets
  • 1 cup bell peppers, diced (any color)
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 cup low-sodium chicken broth
  • 1 cup Greek yogurt
  • 1 teaspoon dried oregano
  • 1 teaspoon paprika
  • to taste Salt and pepper
  • 1 cup shredded low-fat cheese (optional)
  • 2 tablespoons olive oil

Instructions
 

  • Preheat your oven to 375°F (190°C).
  • In a large skillet, heat olive oil over medium heat. Add the chopped onion and minced garlic; sauté until the onion is translucent, about 3-4 minutes.
  • Add the cubed chicken breast to the skillet, season with oregano, paprika, salt, and pepper. Cook until the chicken is browned and cooked through, about 5-7 minutes.
  • Stir in the cauliflower rice, broccoli, and bell peppers. Pour in the chicken broth and mix well. Cook for an additional 5 minutes until vegetables are tender.
  • In a separate bowl, mix the Greek yogurt with a pinch of salt and pepper. Once the skillet mixture is cooked, remove from heat and stir in the yogurt until well combined.
  • Transfer the mixture to a baking dish. If desired, sprinkle shredded cheese on top for added creaminess.
  • Bake in the oven for 20-25 minutes or until the casserole is heated through and the cheese is melted and bubbly, if used.
  • Let the casserole cool for a few minutes before serving.

Notes

Serve in individual bowls, garnished with fresh parsley or chives for a pop of color. Enjoy with a side salad for a wholesome meal.
Keyword casserole, cauliflower rice, chicken, healthy