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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.
Hello
Would like to know what you mean by Italian blend cheese as I’ve never seen a bag of cheese in our shops called Italian blend.
Thank you
Stay safe
Hi! Thank you for your question! You can find Italian blend cheese at most grocery stores. It usually contains parmesan and pecorino romano.
So easy to make. I sautéed frozen broccoli with onions and green pepper for extra flavor. Love how moist and cheesy this recipe is…perfect weeknight meal!
I made this following your recipe exactly and found that the added salt was not needed. It was delicious. What do you think about adding some ricotta cheese instead of the egg or with the egg? Thank you!
Hi Shari! This would definitely change the flavor a bit but I bet it’d be a great addition. Let us know if you try it!
It seemed like cooking the chicken twice (baked then in casserole) was overdoing it, so when I made this recipe I used chicken tenders (cut in pieces) and cooked the broccoli and cauliflower only half their time in the microwave (until just hot). I mixed everything together and baked for 45 minutes. Chicken was thoroughly cooked and I saved time in prep.
Loved it. Making in again tonight. I made it for a friend that just had a baby that’s gluten free also!! It’s a hit! ☺️♥️
My son LOVES this recipe, even requested me to make it for all his friends he had to the house for his birthday party. It is definitely a family go to for a nutritious meal that all will devour.
It needs something to give it a little kick. Other then that I like it. Any suggestions?
Red pepper flakes
Lemon pepper
The whole family loved this one!!
Do you happen to have the nutritional info for this recipe?
Hi! So glad you enjoyed the recipe! Nutritional info can be found under the recipe card.
This tastes so creamy! Was a hit with my husband!!
This is absolutely delicious!!!
So it tastes amazing. However the instructions does not say at what temp to bake the dish in. I was not going to bake it at 400 degrees for 50 mins as I feel like it would burn. Instead I baked it at 375 degrees F for 40 minutes. Came out golden and looked and tasted amazing!!