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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.
As a disclaimer, I never comment on recipes. However, my almost 4 year old this dinner right up without any coercion and I felt it warranted a good review. I did tweak up the recipe using my best judgement. I used leftover chicken from an instant pot dinner the night before. I added a can of cream of mushroom and only used one frozen bag of cauliflower rice. I also added Italian herb seasoning to the mix and 3 medium eggs. I cooked at 375 for 45mins and broiled for less than 5mins. I served with roasted green beans and dinner rolls. Needless to say, dinner was a hit!!! Thank you !!
Loved this recipe!! I added cream of mushroom soup to it – it is what my mom always put in ours – and it was AMAZING!
So Easy and delicious. Used a rotisserie chicken and it turned out fantastic. This is my lunch at work for the next few days.
My mouth is watering and I want to taste this yummy recipe.
THIS CASSEROLE IS A NEW FAMILY FAVORITE! WE HAVE ALWAYS ENJOYED BROCCOLI CASSEROLE, BUT THIS DISH IS SO MUCH HEALTHIER AND IT WORKS GREAT FOR LEFTOVERS THE NEXT DAY. THANK YOU!
I added cream of mushroom AND a couple heaping tablespoons of sour cream. I also only baked it for 30 min at 375 since all the raw ingredients were already cooked. Served with a salad. Yummy!!
Is this something you could make up ahead of time and freeze or put in the fridge for later in the week?
Hello! Yes, it is!
Can this be cooked and then frozen for future use?!
Hello! Yes, you can cook and freeze this recipe. It will last in the freezer for up to 3 months.
Can this dish be frozen? We loved it but it made so much!
Hi! I’m so glad you loved this dish. It can be frozen!
Followed recipe and exactly and came out perfect. Everyone loved it!
Has good flavor but is dry and needs something else. Not sure what that would be without adding in cream of something soup which I don’t like to do.
I added in some low sodium chicken broth and it was awesome!