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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.
Ummmm…yum!! So easy and super tasty. I needed something to fix for a neighbor, but didn’t want to send before trying it. It was a hit in my house! In fact, I just finished the last bite of leftover. The only thing I’d do different is cook it 20-25 minutes vs. 50. This would do well to fix ahead and freeze. Thanks for sharing!
This is gross. I don’t know what was wrong with it…. I feel like when I mixed everything I ended up with partially scrambled eggs. It had a very strange flavor. I had to throw it out.
Fantastic recipe! It was delicious and hard to stop eating. Thank you for sharing.
Hello! I have a container of fresh cauliflower rice from Whole Foods. I see you say it needs to be “pre-cooked,” what does that entail exactly? Do I need to heat it in a skillet before combining the casserole ingredients? Or can I mix the fresh cauliflowered rice just as is? Thank you!
Hi! Since the container you’re referring to is fresh, I would heat it in a skillet for a few minutes before combining with the casserole ingredients. If you use frozen cauliflower, no need to “cook it.” Hope this helps!
I love this recipe but made a couple of subs for convenience. I used the breasts and thighs from a rotisserie chicken and herbed cauliflower rice because that was the only frozen option. Next time I’m adding fresh mushrooms! Leftovers are amazing too! My new favorite casserole💛
We all love your broccoli and cauliflower casserole.
I had mostly all of the ingredients so I decided to try it! I like seeing comments in recipes where things get changed or tweaked since not everyone has the same ingredients sometimes. I wasn’t excited at first about how long this would take. I’m all about quick and easy. But it wasn’t too bad considering I had fresh cauliflower and broccoli. So I had to grate my own cauliflower rice. I precooked it as instructed but decided not to precook the broccoli. Then I had half a container left of fresh mozzarella balls. I chopped those up which gave me chunks instead of shredded which was still awesome. The other thing was I had shredded cheddar instead of an italian blend, so I put that on top and it was a good combo with the broccoli. It made me wish I had some bacon crumbles on top. I was happy with the consistency I got from the 2 eggs. I threw all of the ingredients- cooked chicken and raw chopped broccoli into a larger 4 qt pan that enabled me to cut the final cook time down to 25 min instead of 50. Worked well for me! Hubs loved it.
Delish and so easy!!!
OMG! This was fantastic! I am so glad I found this recipe. I didn’t have any frozen broccoli and I was to lazy to go (back) to the store so I used up the rest of the spinach I had. Next time I will make it with the broccoli. I also used a pre made chicken from Sam’s Club – it was a time saver. Thank-you for the recipe.
How many calories and carbs per serving is this?
375kcal and 13g of carbohydrates. You can find the full nutrition facts at the bottom of the recipe card under “Nutrition Information.”