Cheesy Chicken Riced Cauliflower Casserole is the perfect balance between indulgent comfort food and smart, wholesome eating. Tender shredded chicken is folded into creamy cheese sauce with nutrient-dense riced cauliflower, then baked until bubbly and golden. The result is a satisfying, protein-rich casserole that delivers big flavor while keeping carbs in check.
Why You’ll Love This Recipe
- Comfort Food Made Smarter – Riced cauliflower adds volume and nutrients while reducing overall carbohydrate density.
- High-Protein & Satisfying – Chicken, Greek yogurt, and cheese create a filling, muscle-supportive meal.
- Creamy, Cheesy Texture – A layered cheese sauce ensures richness without being overly heavy.
- Make-Ahead Friendly – Assemble in advance and bake when ready to serve.
- Family-Approved Flavor – Classic cheesy chicken appeal with hidden vegetables.
- Customizable Base – Easily adjust rice quantity or omit entirely for a lower-carb option.
Ingredients You’ll Need
For the Chicken
- 3 cups (420g) cooked, shredded chicken breasts – Lean protein that absorbs the creamy sauce well.
- (If cooking fresh) Season with garlic powder, onion powder, paprika, Italian seasoning, salt, and pepper for depth.
For the Cauliflower Base
- 12 ounces (340g) frozen riced cauliflower (about 3½ cups) – Adds bulk and fiber with mild flavor.
- 1 tablespoon avocado oil (or neutral oil) – Prevents sticking and enhances sautéing.
- ½ medium onion, diced – Builds aromatic foundation.
- 3 cloves garlic, minced – Adds savory depth.
- 1 teaspoon kosher salt – Enhances flavor.
- ½ teaspoon ground black pepper – Adds mild heat.
For the Creamy Cheese Sauce
- 4 tablespoons cream cheese – Provides tangy richness and body.
- ½ cup (118ml) plain Greek yogurt – Adds protein and creaminess with slight tang.
- ½ cup (118ml) low-fat milk – Loosens the sauce to desired consistency.
- 1 tablespoon Dijon mustard – Adds subtle acidity and complexity.
- ½ teaspoon garlic powder – Reinforces savory notes.
- 1½ teaspoons Italian seasoning – Balances herbs and aroma.
- 1½–2 cups shredded cheese (cheddar, Monterey Jack, or blend) – Creates a smooth, melty finish.
Additional Add-Ins
- 3 cups (90g) baby spinach, roughly chopped – Boosts nutrients and color.
- 1½ cups (237g) cooked white jasmine rice (optional) – Adds heartiness and texture.
Step-by-Step Instructions
Preheat and Prepare
Preheat oven to 375°F (190°C) and lightly grease a 9×13-inch baking dish with avocado oil.
Cook or Prepare the Chicken
If starting from raw, season chicken generously and sear in a skillet over medium-high heat for 4–5 minutes per side. Transfer to the oven and bake until internal temperature reaches 165°F (74°C), then rest and shred.
Sauté the Aromatics
Heat avocado oil in a large skillet over medium heat. Add diced onion and cook until softened, about 3–4 minutes. Stir in minced garlic and cook 30 seconds until fragrant.
Cook the Riced Cauliflower
Add riced cauliflower, salt, and pepper. Sauté for 7–10 minutes until tender and most moisture has evaporated. If excess moisture remains, cool slightly and squeeze out liquid using a clean towel.
Build the Cheese Sauce
In a saucepan over medium-low heat, combine cream cheese, milk, Greek yogurt, Dijon mustard, garlic powder, and Italian seasoning. Whisk until smooth and creamy.
Melt the Cheese
Stir in shredded cheese gradually, allowing it to melt fully before adding more. Remove from heat once smooth and velvety.
Combine the Filling
In a large mixing bowl, combine shredded chicken, sautéed cauliflower, spinach, and optional rice. Pour about two-thirds of the cheese sauce over the mixture and gently fold to coat evenly.
Assemble the Casserole
Transfer mixture into the prepared baking dish, spreading evenly. Top with remaining sauce and an additional sprinkle of shredded cheese.
Bake Until Bubbly
Bake for 25–30 minutes until the casserole is hot and bubbling and the top is lightly golden.
Optional Broil
For extra browning, broil for 2–3 minutes at the end, watching carefully to prevent burning.
Rest Before Serving
Allow the casserole to rest for 10–15 minutes to set, ensuring clean slices and enhanced flavor integration.
Recipe Notes & Tips
- Remove Excess Moisture – Properly cooking and draining cauliflower prevents a watery casserole.
- Use Room-Temperature Dairy – Helps create a smoother sauce without curdling.
- Don’t Overcook the Chicken – Shredded chicken should remain moist before baking.
- Balance the Sauce – Adjust Dijon or seasoning to taste before assembling.
- Add Rice Strategically – Omit or reduce rice for a lower-carb version.
- Let It Rest – Resting allows starches and proteins to set properly.
Nutritional Information
- Prep Time: 20 minutes (longer if cooking chicken from scratch)
- Cook Time: 25–30 minutes
- Total Time: Approximately 45–60 minutes
- Servings: 8 servings
- Calories: Approximately 400–450 calories per serving (estimate; varies based on cheese and rice quantity)
Nutrition values are approximate and should not be used as definitive medical advice.
Perfect Pairings
- Simple Arugula or Mixed Greens Salad – Adds brightness and acidity.
- Roasted Asparagus or Green Beans – Complements creamy texture.
- Whole-Grain Garlic Bread – For a more indulgent option.
- Sparkling Water with Lemon – Cleanses the palate.
Ideal Occasions
- Family Weeknight Dinners – Hearty and comforting without being overly heavy.
- Meal Prep for Busy Weeks – Reheats well in portions.
- Potluck Gatherings – Easy to transport and serve.
- Post-Workout Meals – High protein supports recovery.
Storage & Serving Tips
- Refrigerate Airtight – Store up to 4 days.
- Freeze in Portions – Wrap tightly and freeze up to 2 months.
- Reheat Covered – Warm in oven at 350°F to prevent drying.
- Add Fresh Herbs After Reheating – Brightens leftover servings.
Creative Variations to Try
- Bacon Upgrade – Add crumbled cooked bacon for smoky depth.
- Buffalo Chicken Twist – Stir in buffalo sauce for heat.
- Broccoli Addition – Mix in steamed broccoli florets for extra fiber.
- Keto-Friendly Version – Omit rice entirely and increase cauliflower.
Troubleshooting Common Issues
- Casserole Too Watery – Drain cauliflower thoroughly before mixing.
- Sauce Too Thick – Add a splash of warm milk to loosen.
- Cheese Separating – Keep heat moderate and avoid boiling dairy.
- Top Browning Too Fast – Tent loosely with foil during baking.
Why This Recipe Works
This casserole succeeds by combining protein structure and moisture control. Riced cauliflower provides bulk while keeping carbohydrate density lower than traditional pasta-based casseroles. Proper sautéing removes excess moisture, preventing a watery texture. The combination of cream cheese and Greek yogurt creates an emulsified sauce with both richness and protein stability, while shredded cheese adds fat for smooth melt and flavor cohesion. Baking allows the proteins to set and flavors to meld into a cohesive dish. At roughly 400–450 calories per serving, it offers balanced macronutrients with substantial protein and moderate carbohydrates.
Final Thoughts
Cheesy Chicken Riced Cauliflower Casserole proves that comfort food can align with wholesome eating goals. With its creamy texture, high-protein base, and vegetable-forward foundation, it delivers satisfaction without excess heaviness. For an even lighter version, reduce added rice or cheese slightly while maintaining the same creamy structure. Whether for family dinners or weekly meal prep, this casserole is a dependable, nourishing favorite.
