Healthy Chicken Cauliflower Rice (Print-Friendly Version)
Shredded chicken and cauliflower rice blend with cheese for a flavorful, wholesome low-carb family meal.
# Ingredients:
→ Protein
01 -
3 cups shredded rotisserie or cooked chicken breast
→ Vegetables
02 -
4 cups cauliflower rice (store-bought or homemade)
03 -
1 cup chopped spinach, broccoli florets, or sliced mushrooms (optional)
→ Dairy
04 -
8 oz (approximately 250 g) cream cheese, softened, or Greek yogurt for a lighter option
05 -
1 cup shredded cheddar cheese, divided, or a blend of mozzarella and parmesan
→ Seasonings
06 -
1 teaspoon garlic powder
07 -
1 teaspoon onion powder
08 -
1/2 teaspoon paprika
09 -
1/2 teaspoon salt, or to taste
10 -
1/2 teaspoon black pepper
→ Oils
11 -
1 tablespoon olive oil
# Steps:
01 -
Preheat oven to 190°C. Grease a 23×33 cm baking dish.
02 -
If using raw chicken, cook thoroughly and shred. For homemade cauliflower rice, pulse cauliflower florets in a food processor until fine.
03 -
Heat olive oil in a large skillet over medium heat. Sauté the cauliflower rice for 5 to 7 minutes until tender and most moisture has evaporated.
04 -
If adding spinach, broccoli, or mushrooms, lightly sauté until just tender.
05 -
In a large bowl, blend together shredded chicken, sautéed cauliflower rice, cream cheese (or Greek yogurt), half of the shredded cheese, seasonings, and optional vegetables if using. Mix until fully incorporated.
06 -
Spread the prepared mixture evenly into the greased baking dish. Top with the remaining shredded cheese.
07 -
Bake uncovered for 20 to 25 minutes, or until the cheese is melted and golden, and the casserole is bubbling.
# Notes & Tips:
01 -
Ensure excess moisture is removed from cauliflower rice for the best texture.
02 -
For a lighter casserole, substitute Greek yogurt for cream cheese.