Looking for a hearty, creamy, and low-carb dinner option that’s family-friendly and meal-prep approved? This Creamy Chicken Cauliflower Rice Casserole delivers everything you love about comfort food—without the carb overload. It’s rich, satisfying, and filled with nutrient-packed ingredients like lean chicken and cauliflower rice.
Whether you’re following a keto lifestyle, trying to eat lighter, or simply want a cozy dish everyone will love, this casserole checks all the boxes.
🥘 Why You’ll Love This Recipe
- ✅ Low in carbs, high in flavor
- ✅ Easy to customize with your favorite add-ins
- ✅ Creamy and indulgent without being heavy
- ✅ Great for meal prep and freezer-friendly
- ✅ Family-approved comfort food!
🍽️ Ingredients You’ll Need
| Ingredient | Quantity |
|---|---|
| Cooked chicken breast | 2 cups, shredded or diced |
| Cauliflower rice | 4 cups |
| Heavy cream | 1 cup |
| Chicken broth | ½ cup (low sodium) |
| Cheddar cheese | 1 cup, shredded |
| Garlic powder | 1 tsp |
| Onion powder | 1 tsp |
| Salt | ½ tsp |
| Black pepper | ¼ tsp |
| Fresh parsley | 2 tbsp, chopped (for garnish) |
🧀 Optional Add-Ins:
- ½ cup cream cheese for extra richness
- 1 cup baby spinach or kale
- ¼ cup sun-dried tomatoes (chopped)
- ½ tsp smoked paprika for a deeper flavor
🔪 How to Make Creamy Chicken Cauliflower Rice Casserole
1. Prep the Oven and Ingredients
- Preheat your oven to 375°F (190°C).
- Lightly grease a 9×13-inch casserole dish or glass baking dish.
2. Cook the Aromatics
In a large skillet:
- Sauté 1 tablespoon olive oil with diced onions and garlic (if using fresh) until fragrant and translucent.
3. Add Chicken and Cauliflower Rice
- Add the cooked chicken and cauliflower rice to the skillet.
- Cook over medium heat for about 5 minutes to warm through and release excess moisture from the cauliflower.
🔑 Pro Tip: Always squeeze or drain your cauliflower rice before using it to prevent a soggy casserole!
4. Make It Creamy
- Stir in the heavy cream and chicken broth.
- Mix in cream cheese if using, and stir until smooth.
- Season with garlic powder, onion powder, salt, and pepper.
5. Add Cheese and Bake
- Transfer the mixture into the prepared casserole dish.
- Top with shredded cheddar cheese.
- Bake uncovered for 20–25 minutes, or until bubbly and golden on top.
6. Garnish and Serve
- Let it rest for 5–10 minutes to set.
- Sprinkle with fresh parsley before serving.
🧊 Storage, Reheating & Meal Prep Tips
| Storage Method | How Long? | Tip |
|---|---|---|
| Fridge | Up to 4 days | Store in airtight container |
| Freezer | Up to 2 months | Freeze individual portions |
| Reheating (oven) | 350°F for 10–15 mins | Keeps texture better than microwave |
🌿 Variations & Customizations
🎨 Think of this casserole as your creamy canvas—endlessly customizable!
🧄 Mediterranean Style
- Add kalamata olives, feta cheese, oregano, and cherry tomatoes.
🔥 Spicy Tex-Mex
- Add green chilies, taco seasoning, and top with pepper jack cheese.
🌱 Vegetarian Version
- Swap chicken for sautéed mushrooms and broccoli florets.
🧈 Dairy-Free
- Replace heavy cream with coconut cream or cashew cream.
- Use dairy-free cheese or nutritional yeast.
🍲 Nutrition Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 310 kcal |
| Protein | 28g |
| Carbs | 7g |
| Net Carbs | 5g |
| Fat | 18g |
| Saturated Fat | 8g |
| Fiber | 2g |
Serving size: 1/6 of the casserole
👨🍳 Chef’s Tips for the Creamiest Casserole
- Use a mix of Greek yogurt and cream cheese for creaminess with tang.
- Don’t skip draining the cauliflower rice—excess water ruins texture!
- Let the casserole rest after baking so it holds together better when serving.
- Try a mix of cheeses: cheddar + Parmesan or mozzarella = golden perfection.
❤️ Why This Casserole is a Family Favorite
When I first served this dish, even the pickiest eaters at my table asked for seconds. It’s one of those meals that tastes indulgent but leaves you feeling light and satisfied. And because it’s so customizable, I never get bored—there’s always a new variation to try. It’s not just dinner—it’s a comforting experience shared with loved ones.
🔄 FAQs About Chicken Cauliflower Rice Casserole
❓ What is Chicken Cauliflower Rice Casserole?
A creamy, low-carb casserole made with shredded chicken, cauliflower rice, and a savory sauce. Baked until bubbly and golden, it’s a healthy alternative to traditional rice-based casseroles.
❓ How do you keep the casserole from getting watery?
Drain the cauliflower rice thoroughly using a towel or fine mesh strainer. Moisture is the enemy of creamy texture.
❓ Can I use frozen cauliflower rice?
Yes, just thaw and drain it completely before adding to the skillet.
❓ Can I make it ahead of time?
Absolutely! Assemble it ahead and refrigerate for up to 24 hours before baking. Great for meal prep.
❓ Is it keto-friendly?
Yes! This recipe is naturally low in carbs and high in fat and protein, making it perfect for a ketogenic lifestyle.
📌 Conclusion
This Creamy Chicken Cauliflower Rice Casserole is a guilt-free, gluten-free, low-carb twist on a comfort food classic. It’s creamy, flavorful, endlessly customizable, and loved by kids and adults alike. Whether you’re meal prepping for the week or hosting a cozy dinner, this casserole is a go-to you’ll turn to again and again.