Chicken Broccoli Cauliflower Casserole

Chicken Broccoli Cauliflower Casserole – This low-carb casserole is made with tender chicken, broccoli, cauliflower rice, and cheese! Delicious and comforting!

Whenever I think of comfort food, I always think of heavier dishes with lots of cheese and delicious carbs. Casseroles are typically not considered to be very healthy, but they always hit the spot and who says they can’t get a makeover?!

This Chicken Broccoli and Cauliflower Casserole is so delicious. There are quite a few steps to prepare all of the ingredients together, but then it all bakes and you can clean up while waiting for it to be done!

As opposed to regular rice, I used frozen cauliflower rice to cut down on the carbs. One serving of this casserole only packs about 7 carbs! The casserole is very filling and nutritious as you are mostly eating veggies and chicken. For a bit of creaminess, I like to add a bit of sour cream (or cream cheese) and of course, freshly grated cheddar in the casserole and on top!

Ingredients for Low-Carb Chicken Casserole

Chicken Breasts: Use boneless, skinless chicken breasts cooked and diced into bite-sized pieces.

Olive Oil, Salt, and Pepper: This simple trio seasons and browns the chicken perfectly in your skillet.

Fresh Broccoli Florets: Chop the broccoli small so it cooks evenly alongside the other ingredients.

Cauliflower Rice: Grab a frozen bag to keep the total carbohydrate count incredibly low.

Light Sour Cream: Stir this into the base for a rich, tangy, and velvety sauce texture.

Garlic Powder and Italian Seasoning: These pantry staples add a wonderful depth of savory flavor.

Block Cheddar Cheese: Grate your own cheese to ensure a beautifully smooth and gooey melted top layer.

Tips for the Best Chicken Broccoli Cauliflower Casserole

Easy Protein Shortcuts: I quickly browned some chicken in a pan for this recipe. You can save time by using rotisserie chicken or leftover chicken instead.

Grate Your Own Cheese: Freshly shredded cheddar melts much better than pre-shredded varieties. Bagged cheese contains anti-caking agents that prevent a smooth melt.

Drain the Cauliflower Rice: Use steam-in-the-bag frozen cauliflower rice to save more time. Pour the heated rice into a strainer. Press down with a spatula several times to remove excess water so your casserole does not get watery.

Prep the Broccoli: Drain your steamed broccoli florets thoroughly before adding them to the bowl. Fresh broccoli works best here because it releases less water than frozen options.

Craving More Low-Carb Recipes? Try These!

Low-Carb Shepard’s Pie
25 Low-Carb Dinner Ideas
Lasagna-Stuffed Spaghetti Squash
Zucchini Cheesy Bread

Print

Yield: 4 servings

Chicken Broccoli Cauliflower Casserole

Prep Time 25 minutes

Cook Time 30 minutes

Total Time 55 minutes

Chicken Broccoli Cauliflower Casserole - This low-carb casserole is made with tender chicken, broccoli, cauliflower rice, and cheese! Delicious, nutritious, and filling!

Ingredients

• 1 pound boneless chicken breast
• 2 teaspoons olive oil
• salt and pepper
• 3 cups chopped broccoli florets
• 10 ounces frozen riced cauliflower
• 1/3 cup light sour cream (or plain cream cheese)
• 1/2 teaspoon garlic powder
• 1 teaspoon Italian seasoning (or dried thyme and oregano)
• 1 1/2 cups fresh shredded cheddar cheese
• 1/4 cup grated Parmesan cheese

Instructions

1. Pound the chicken until it is about 1/2-inch thickness. Drizzle the olive over the chicken and sprinkle with salt and pepper on both sides. Heat a non-stick skillet over medium high heat. Add the chicken and saute for about 4-5 minutes. Flip and cook for another 4 minutes. Remove from the heat and let sit.
2. While the chicken is cooking, fill a large pot with water and bring to a light boil. Salt the water. Add the broccoli and cook for 2-3 minutes. Drain well and set aside. Heat cauliflower rice according to package directions. Drain really well in a strainer. Use a spatula to help push as much of the water out of the cauliflower as possible.
3. Preheat oven to 350 degrees F. In a large mixing bowl, add the drained cauliflower rice and broccoli. Dice the cooked chicken breasts and add to the bowl along with the sour cream, seasonings, 1 cup of the cheddar cheese (set rest aside), and the Parmesan cheese. Stir until well-combined. Season with more salt as needed.
4. Transfer the mixture to an 8x8 baking dish. Sprinkle the remaining cheddar cheese on top. Cover with foil. Bake for approximately 25 minutes or until the broccoli is tender and the casserole is heated through. Switch oven to broil. Remove foil from the dish and let bake under broiler for 2-3 minutes until cheese on top is fully melted and bubbly. Serve.

Notes

It is really important to drain the cauliflower rice as much as possible to prevent the casserole from being watery. After heating, I pour it into a strainer and press down with a spatula with some force a few times to push out excess water.

Nutrition Information:

Yield:

4

Serving Size:

1/4th
Amount Per Serving: Calories: 385Total Fat: 22gSaturated Fat: 12gCholesterol: 120mgSodium: 392mgCarbohydrates: 7gFiber: 2gSugar: 2gProtein: 40g

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