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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.
I have no idea what I did wrong. I followed the recipe exactly except I used fresh broccoli and rotisserie chicken. The end result tasted like fish. I threw the whole thing out 🙁
That’s exactly what I was going to do! Wonder why it didn’t taste better.
I like the idea of adding some cream of something soup for moisture.
This looks great! My daughter is allergic to eggs – what would you recommend to sub with?
Hi Rachel! I’m not too sure about that. There are lots of other great food blogs you might try that have this recipe but offer an egg alternative.
Drop the mozzarella cheese and switch to cheddar. I would add onions and some crushed red pepper flakes. Use fresh broccoli and fresh uncooked cauliflower.
Good flavor combination but extremely dry. I also adjusted the cooking time to only 25 minutes. Still dry. Needs a little sauce incorporated with this recipe.
Can I use frozen cauliflower rice and frozen broccoli?
Yes, you can!
First time on your page. Wish me luck making this dish for my ladies church luncheon. They love my food so here it goes. It’s for this Saturday.
Made for dinner tonight. Very tasty! I send a rotisserie chicken.
Thanks Erin I for the onions/pepper tip, added extra tastiness.
I think when I make this again, I might try to incorporate cream cheese.
I only cooked for 1/2 hour and that was fine.
Overall, a delicious dinner!
I liked it very much. I read the comments and tweak it a little bit. I added a can of cream of chicken and fresh mushrooms and used half the salt and only two cups of mozzarella cheese. I also sprinkled Paprika on top. I covered with foil the first 25mins then took it off for the remaining 25mins at 375’. Next time I’m going to try using fresh broccoli rather than frozen and not bake the chicken as long. I think it dried a little out with over cooking
I definitely feel like baking this for 50 minutes overcooked the chicken. I will definitely make this again but will either have the oven turned down or a lower temperature.
This is just delicious! All my kids enjoyed it (well 2/3 of them picked out the broccoli because they’re broccoli-haters, but they didn’t even notice the cauliflower)! I also used a rotisserie chicken which gave it a really great flavor (and saved time)!
I made this exactly as written except I doubled it- it turned out delicious!! So healthy and none of my kids knew it wasn’t real rice! Win!