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This low carb and cheesy Broccoli Cauliflower Rice Chicken Casserole recipe is perfect for dinner and makes great leftovers. It’s also gluten free!
It may shock some people to hear this, but casseroles were never really a part of my childhood. Sure, there was the occasional attempt at making lasagna and maybe a hamburger helper type of dish, but that was rare. (Wait – are lasagna or hamburger helper even considered casseroles? No clue. See, that’s exactly my point.)
Though my family liked all the ingredients in the typical casserole, we didn’t like them all mixed together. We wanted the ingredients separate just so we could assemble them on our own plate. Think about it – rice, beans, cheese, a protein, salsa and corn tortillas. All those ingredients would make an amazing casserole. But instead we wanted to make our own thing like carnitas, chicken tostadas, sopes, you name it.
It wasn’t until I moved in with John that I realized the power of the casserole.
- Usually, very few pots and pans are required. Less dishes to wash equals a win in my book, because let’s get real – washing the dishes after getting home from work is the last thing John and I feel like doing.
- Most importantly, casseroles are often huge! Which means lots and lots of leftovers. If we didn’t feel like cooking the next day, no worries – we’ve got some leftover casserole. SCORE.
Like many people, John doesn’t always like eating vegetables. And because I love him and care about his health, I’m always trying to come up with new ways to incorporate more of them into our meals.
And that’s where cauliflower rice comes in. If you’ve never made “cauli-rice,” prepare to have your mind blown. Here’s what you do. Ready?
How to make cauliflower rice
- Grate a head of cauliflower using a large cheese grater, or lightly pulse cauliflower florets in a food processor.
That’s it! It’s a brand new way of enjoying cauliflower that kids even like! If you need more of a step-by-step tutorial, check out my recipe for Mexican Cauliflower Rice.
Aside from all the “hidden” veggies in this dish, my favorite part of this Broccoli Cauliflower Rice Chicken Casserole is all the cheese!
4 cups of shredded cheese to be exact. Some people may not think that’s enough, so if that’s you, go for it. Sprinkle some more in there.
More recipes you’ll love
- Mexican Cauliflower Rice
- Healthy Turkey Fajita Rice Bowl
- Mexican Carnitas Recipe
- Cilantro Lime Cauliflower Rice
- Stuffed Zucchini Boats
- Roasted Cauliflower Soup with Fried Jalapenos
Broccoli Cauliflower Rice Chicken Casserole
Ingredients
- 2 pounds skinless boneless chicken breasts
- 1 tablespoon olive oil
- 2 10-ounce bags frozen cauliflower rice (or 1 head of cauliflower, riced and cooked)
- 1 16-ounce bag frozen broccoli cuts
- 2 large eggs, whisked
- 3 cups, shredded mozzarella cheese
- 2 teaspoons kosher salt
- 2 teaspoons garlic powder
- 2 teaspoons onion powder
- 2 tablespoons unsalted butter melted
- 1 cup shredded Italian blend cheese
Instructions
- Preheat oven to 400°F. Spray a large 3-quart baking dish with non-stick cooking spray or olive oil. Set aside.
- Slice chicken breasts in half horizontally to make them thinner, lightly coat them in olive oil and place on a baking sheet. Liberally season with salt and pepper and bake for 20 minutes.
- While the chicken is baking, heat the bags of frozen cauliflower rice and broccoli according to package instructions. Discard any excess water or moisture.
- Remove chicken from oven and let cool for 5 minutes. Carefully chop baked chicken into bite-sized pieces.
- In a large bowl, add cooked cauliflower rice, broccoli, chicken, eggs, mozzarella cheese, salt, garlic powder, onion powder and butter. Toss together until fully combined.
- Transfer casserole mixture to the prepared baking dish and top with the remaining Italian blend cheese.
- Bake for 50 minutes, until the cheese on top has fully melted and started to brown slightly. Let cool for 10 minutes before serving.
Video
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This recipe was originally published in April 2016. It was retested, rephotographed, rewritten, and republished based on reader feedback in March 2018.
For those wanting to avoid “dry chicken”, try using chicken thighs instead. It’s a little more work, but 👍🏽 I also used fresh chopped garlic/onion and also added 4 oz. of cream cheese. Pepper flakes is a nice touch for an added kick. 😊
When ever I use chicken breast I always brine them first. Never risk a dry chicken breast again.
Baby bella mushrooms would work well if your looking for bulk.
This recipe is quite good with some modifications. I read through the reviews so I took a few changes for different reviews. First I used a blacked chicken rub then only had the chicken in the oven for 15 mins. Then I did 2 teaspoons of garlic onion powder, 2 teaspoons of garlic salt and about a teaspoon and half of red chili flakes for a little kick(but next time I’ll add a little more for more of a kick). Last thing I changed was I added 2 cups cheddar cheese and 1 cup mozzarella cheese then baked it for 40 mins, I did do about 25 mins covered in tinfoil and the last 15 uncovered. IT WAS SO GOOD! I’ll actually will probably even add more broccoli next time I make. It was so amazing with so much flavor!
I made this for dinner tonight and it was SO GOOD! I tweaked it a bit though- I cooked the chicken for 15 min (rather than 20), used cheddar cheese (instead of mozzarella) and baked it for 40 minutes (instead of 50). It came out perfect. And there’s leftovers! Yay!
Do you have to use eggs??
I just made this for dinner. It was so good!
Cook the rice first. I’m not using instant.
We absolutely love this recipe! Extremely filling with great flavor, but healthier than your average casserole. As a nursing mom, it’s hard to find healthy recipes that keep you full, but this one sure does.
Quick question: can I freeze this recipe? I wanted to make it for a new mom and let her take it out when she is ready for it, but I didn’t see any freeze instructions. We always just make it the day of.
Thanks!
Sounds good…about to make this…but not sure how to cook the cauli rice if I’m making it fresh. Guess I’ll saute it. 🙂
Hi, Erin! Here’s a tutorial on how to make cauliflower rice. I show you two options – either using a box grater or a food processor. Hope this helps!
I made this with fresh cauliflower and broccoli. I also didnt cook them before. Turned out great! Trying it tonight without chicken. Any ideas to add more bulk without chicken?
I’m reading the directions for this Broccoli Cauliflower Rice Chicken casserole and the total cooking time with the chicken is 70 minutes? This seems like a long time and will overlook the chicken. Is this correct?