Creamy Chicken & Cauliflower Rice Casserole – Comforting, Low-Carb, and Full of Flavor

If you’re looking for a comforting, healthy, and easy-to-make dinner, this creamy chicken and cauliflower rice casserole is the perfect dish. With tender chicken, cauliflower rice, and a velvety sauce that ties it all together, this low-carb casserole is both satisfying and nutritious. Whether you’re following a keto diet or simply looking to enjoy a flavorful meal, this casserole is sure to become a family favorite.

Key Information

• Preparation Time: 15 minutes
• Cooking Time: 35-40 minutes
• Total Time: 50-55 minutes
• Number of Servings: 6 servings
• Serving Size: 1 generous portion per person

Nutritional Information (Per Serving)

• Calories: 300 kcal
• Protein: 28g
• Carbohydrates: 12g
• Fat: 18g
• Fiber: 4g
• Sodium: 500mg
• Cholesterol: 85mg

Dietary Preferences: Low-carb, Keto-friendly, Gluten-free, Dairy-free (with substitutions)

Ingredients List

• 1 lb (450g) boneless, skinless chicken breast, cooked and shredded
• 4 cups (400g) cauliflower rice (fresh or frozen)
• 1 cup (240ml) heavy cream (or full-fat coconut milk for dairy-free)
• 1 cup (100g) shredded cheddar cheese (or dairy-free cheese alternative)
• 1/2 cup (120g) sour cream
• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon dried parsley
• 1/2 teaspoon paprika
• Salt and pepper, to taste
• 1/2 cup (50g) grated parmesan cheese (optional, for topping)
• Chopped fresh parsley, for garnish

Detailed Method of Preparation

1. Prepare the Chicken:
   If you haven’t already cooked the chicken, you can either grill, bake, or pan-sear it. Once cooked, shred the chicken into bite-sized pieces using two forks. Set aside.
2. Sauté the Aromatics:
   In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook until soft and translucent, about 4-5 minutes. Add the garlic and cook for another 30 seconds until fragrant.
3. Prepare the Cauliflower Rice:
   If using frozen cauliflower rice, thaw and drain any excess moisture. For fresh cauliflower rice, pulse cauliflower florets in a food processor until rice-sized pieces form. Add the cauliflower rice to the skillet with the onions and garlic, and cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender and any moisture has evaporated.
4. Make the Creamy Sauce:
   In a bowl, whisk together the heavy cream (or coconut milk), sour cream, thyme, parsley, paprika, salt, and pepper. Pour this mixture into the skillet with the cauliflower rice and stir until combined.
5. Combine with Chicken:
   Add the shredded chicken to the skillet and stir to combine with the creamy cauliflower rice mixture. Adjust the seasoning with more salt and pepper to taste.
6. Transfer to a Baking Dish:
   Preheat your oven to 375°F (190°C). Transfer the chicken and cauliflower rice mixture to a greased 9×9-inch (or similar size) baking dish. Spread the mixture evenly, and top with shredded cheddar cheese and grated parmesan cheese (if using).
7. Bake:
   Place the casserole in the preheated oven and bake for 20-25 minutes, or until the cheese is melted and bubbly, and the edges are slightly golden. For a crispier top, you can broil the casserole for an additional 2-3 minutes at the end of baking.
8. Garnish and Serve:
   Once the casserole is done, remove it from the oven and let it rest for a few minutes before serving. Garnish with chopped fresh parsley and enjoy!

Tips for Culinary Success

• Customizing the Recipe: If you want to add more vegetables, you can include sautéed mushrooms, spinach, or bell peppers to the casserole. These additions will increase the flavor and nutrition.
• Make It Dairy-Free: For a dairy-free version, swap the heavy cream for full-fat coconut milk and use dairy-free cheese alternatives, like vegan cheddar and parmesan.
• Texture Tip: If you like a creamier texture, add an extra tablespoon of sour cream or a splash more heavy cream to the mixture before baking.
• Make Ahead: This casserole can be made ahead of time. Prepare everything up until the baking step, cover the dish, and refrigerate for up to 24 hours. When ready to bake, simply add 5-10 extra minutes to the cooking time.

Frequently Asked Questions (FAQs)

Q: Can I use chicken thighs instead of chicken breasts?
A: Absolutely! Chicken thighs will add a bit more flavor and moisture to the casserole. Just make sure to shred them after cooking, as you would with the breasts.

Q: Can I use frozen cauliflower rice?
A: Yes, frozen cauliflower rice works perfectly fine in this recipe. Just make sure to thaw it and drain any excess moisture before using.

Q: How can I make this casserole spicier?
A: To add a spicy kick, try adding red pepper flakes, cayenne pepper, or a diced jalapeño when sautéing the onions and garlic.

Q: Can I freeze the casserole?
A: Yes, this casserole freezes very well. After baking, allow it to cool completely, then cover it tightly with plastic wrap and foil. It can be frozen for up to 3 months. To reheat, bake from frozen at 350°F (175°C) for about 40-50 minutes.

This creamy chicken and cauliflower rice casserole is the perfect combination of comfort food and healthy eating. With its rich, velvety sauce, tender chicken, and satisfying cauliflower rice, it’s a low-carb dish the whole family will love. Serve it as a main dish or pair it with a crisp salad for a complete, nutritious meal.