This post may contain affiliate links. Please read our disclosure policy.
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 made this last night and it was absolutely delicious!! After reading some of the comments made, I decided to add 1/2 cup chicken broth to the recipe. It was not dry at all. My husband asked me to make it often! That’s a first! After 47 years of marriage! I’m not kidding! ?
Wow! That’s a huge win! I’m so happy you two enjoyed it 🙂 The broth tip is a great addition.
Are you pouring the chicken broth into the pan when you bake it or cooking the chicken in the broth? I might buy a precooked chicken and sauteed the chicken in a pan with garlic and broth before baking it, but I want to avoid making things soggy. Appreciate your thoughts!
Yum! I made this for dinner tonight and added some cooked turkey bacon and half a packet of ranch seasoning to it. Thanks for a delicious low carb dinner!
Ooh, those additions sound so good! Especially ranch 🙂 I’m so happy you liked it.
I made this for dinner tonight and it was delicious ! Always looking for new recipes since I am very picky and just wanted to say thank you for a great recipe !
Aw Kara, thank you! I’m so glad you like it 🙂
We have a really good friend that is GF and when I saw this recipe I had to try it.
Last night we enjoyed a wonderful evening with our friend & her hubby, topped by a delicious dinner!
Thank you!
For the lady that is struggling with dryness I would say – undercook the chicken – it’s got a ways to go still!
Aw Susan, thank you so much for this comment! It made my night. I’m so glad you enjoyed the recipe with your friend and loved one. 🙂
Dry, dry, dry! Will not make this again.
Sorry to hear that, Kathy. Equipment often varies from kitchen to kitchen and time and temperature sometimes need to be adjusted for the best results. Next time, try shortening the cook time or lowering the temperature for more moist results.
Hi! I just made this and it tasted delicious! The only thing is the chicken was a bit too dry. Do you think it was cooked a little too much?
Thank you!
Hi, Jessica. Thanks for making my recipe! Not sure why the chicken turned out dry for you. It might be that the chicken was overcooked in the very beginning before adding it to the casserole. Next time, maybe check on it 15 minutes into baking and see if it’s fully cooked.
I made this tonight for my myself and my husband and he loved it! As a meat-eating midwestern man, I thought he might not think it was hearty enough, but he loved it and thought it was so filling. I loved the fact that there was no canned soup because it kept the sodium levels way down. Also, I swapped out the frozen broccoli for a head of fresh broccoli and added in sautéed, chopped onion, and it worked perfectly. Thanks for the great recipe!
I’m so happy that you and your husband loved it! It’s wayyy more filling than I thought it would be, too. It’s all that fiber! Guess that’s what vegetables are for 🙂 Fresh broccoli and onions are NEVER a bad idea, so I’m happy they worked out!
Just made this for lunch with Trader Joe’s frozen cauli rice, fresh riced broccoli, Aldi’s Chicken Feta Sausages and added some ricotta and an egg to tie it all together (plus some chicken stock). It was very good! The broccoli “rice” kept it’s crunch, even after an hour of baking (covered top at 40 minutes to keep from further browning and cooked for 20 more minutes). Next time I will try all frozen riced cauli and add in some roasted broccoli, maybe some artichokes and spinach. Great low carb dish. Thanks for a winner recipe! 🙂
Wow! Your version sounds better than mine!! 🙂 I’m glad you liked it. The addition of chicken feta sausage sounds amazing!
Not at all, I just didn’t have your recipe ingredients on hand, so I had to wing it. It takes a solid recipe to begin with to be able to modify. Thanks again! 🙂
I made this tonight. It was super tasty and so great to avoid the carbs. It was just a little too salty with the 2 tsps. I will definitely cut back on that for next time. We added some red chili pepper to help even if out a bit. Thanks for the recipe!
Looks yum but I’m confused! This is labeled paleo, but paleo=no dairy (cheese, butter)?? Is it mislabeled or am I missing something?
Hi Chandler, thanks so much for your comment. Labeling it paleo was an oversight on my part. Most people who are strict paleo don’t consume dairy as part of their diet. I’ve removed the label per your suggestion. Thanks for your help and for reading Isabel Eats!
You can put gluten free and keto friendly! Loved it!
Thanks, Adrienne!