Healthy Chicken Cauliflower Rice Casserole
A wholesome casserole packed with chicken, cauliflower rice, and creamy flavors, perfect for family gatherings.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 6 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: American
- Diet: Gluten-free
Ingredients
Scale
- 1 pound chicken breast
- 4 cups cauliflower rice
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon paprika
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 cup low-fat Greek yogurt
- 1/2 cup reduced-fat shredded cheddar cheese
- 1/4 cup grated Parmesan cheese
- 1/4 cup chopped fresh parsley
Instructions
- Preheat the oven to 375 degrees F (190 degrees C).
- Cut the chicken breast into bite-sized pieces and season with salt, pepper, oregano, and paprika.
- Heat olive oil in a large skillet over medium heat. Add the seasoned chicken and cook until golden brown, about 5–7 minutes.
- Add the chopped onion and minced garlic to the skillet. Cook until fragrant, about 2–3 minutes.
- Stir in the cauliflower rice and cook for another 3–4 minutes until slightly tender.
- Remove from heat and stir in the Greek yogurt, half of the shredded cheddar, and all of the Parmesan until well combined.
- Transfer the mixture to a greased 9×13-inch baking dish and sprinkle the remaining cheddar on top.
- Bake for 15–20 minutes or until the cheese is melted and bubbly.
- Remove from oven and let rest for 5 minutes. Garnish with fresh parsley before serving.
Notes
This dish is versatile; add your favorite spices or additional veggies for variations.
Nutrition
- Serving Size: 1 serving
- Calories: 290
- Sugar: 3g
- Sodium: 550mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 3g
- Protein: 29g
- Cholesterol: 75mg