Craving a hearty, comforting meal that still fits your healthy lifestyle? This Broccoli Cauliflower Rice Chicken Casserole delivers on all fronts. It’s a straightforward, low-carb, and gluten-free dish packed with flavor and satisfying ingredients. Perfect for a cozy family dinner or convenient meal prep, this casserole brings warmth and deliciousness to any table.
Why You’ll Love This Broccoli Cauliflower Rice Chicken Casserole
You’ll quickly fall in love with this wholesome and simple casserole for many reasons:
- Healthy & Satisfying: Enjoy a complete, balanced meal that keeps you full without compromising your health goals.
- Low-Carb & Gluten-Free: The Mayo Clinic offers insights into the potential health benefits of a low-carb diet, making this recipe naturally friendly for those following specific dietary needs and accessible for everyone.
- Minimal Cleanup: With mostly one-dish cooking, you’ll spend less time scrubbing and more time enjoying your meal.
- Cheesy, Flavorful Goodness: Each bite is rich with melted cheese and savory seasonings, making healthy eating truly delicious.
- Perfect for Weeknights: It’s designed for ease and convenience, ideal for busy evenings when you need a quick yet nourishing dinner.
- Great for Meal Prep: Prepare a batch once and enjoy wholesome, ready-to-eat meals throughout your busy week.
Broccoli Cauliflower Rice Chicken Casserole Ingredients
Gather these simple ingredients to create your delectable Broccoli Cauliflower Rice Chicken Casserole:
- 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
Notes & Substitutions
Customize your casserole to fit your preferences and pantry:
- Chicken: For a time-saving shortcut, use 3 cups of shredded rotisserie chicken instead of baking fresh breasts.
- Cauliflower/Broccoli: Fresh florets work wonderfully. Steam or sauté them until tender-crisp before adding to the mix, ensuring you drain any excess water.
- Cheese: Feel free to swap mozzarella with cheddar, Colby Jack, or a sharp provolone for different flavor profiles.
- Creaminess: Enhance the rich texture by mixing in 4 ounces of softened cream cheese or a half cup of sour cream with the other ingredients.
- Seasoning: Elevate the herbaceous notes with 1 tablespoon of Italian seasoning added to the chicken mixture.
Broccoli Cauliflower Rice Chicken Casserole Equipment
You won’t need many specialized tools for this easy casserole:
- Large 3-quart baking dish
- Baking sheet
- Large mixing bowl
- Cutting board and knife
How To Make Broccoli Cauliflower Rice Chicken Casserole
Follow these straightforward steps to prepare your comforting Broccoli Cauliflower Rice Chicken Casserole:
- Preheat Oven: Set your oven to 400°F (200°C). Spray a large 3-quart baking dish with non-stick cooking spray or olive oil and set it aside.
- Prepare & Bake Chicken: Slice the chicken breasts in half horizontally to create thinner cutlets. Lightly coat them in olive oil and arrange them on a baking sheet. Liberally season both sides with salt and black pepper, then bake for 20 minutes until cooked through.
- Cook Vegetables: While the chicken bakes, prepare the frozen cauliflower rice and broccoli. Heat them according to their package instructions, then drain any excess water or moisture thoroughly. This step is crucial for preventing a watery casserole.
- Chop Chicken: Remove the cooked chicken from the oven and allow it to cool for 5 minutes. Carefully chop the baked chicken into bite-sized pieces, perfect for mixing into your casserole.
- Combine Ingredients: In a large mixing bowl, combine the cooked cauliflower rice, broccoli, chopped chicken, whisked eggs, mozzarella cheese, kosher salt, garlic powder, onion powder, and melted unsalted butter. Toss all ingredients together until everything is fully combined and evenly distributed.
- Assemble Casserole: Transfer the entire casserole mixture into the prepared 3-quart baking dish. Spread it out evenly, then generously top the mixture with the remaining shredded Italian blend cheese.
- Bake: Place the baking dish in the preheated oven and bake for 50 minutes. The casserole is ready when the cheese on top has fully melted, is golden brown, and bubbly.
- Rest & Serve: Remove the casserole from the oven and let it cool for 10 minutes before slicing and serving. This resting period allows the casserole to set, making for cleaner portions.
Pro Tips for Success
Achieve the best results with your Broccoli Cauliflower Rice Chicken Casserole using these helpful hints:
- Cook Chicken Perfectly: The USDA provides guidance on the safe minimum internal temperature for all poultry to ensure it’s fully cooked but not overcooked, keeping it tender and juicy for the casserole.
- Remove Veggie Moisture: Squeeze or press out as much excess liquid as possible from the cooked frozen vegetables. This prevents a watery casserole.
- Avoid Overcrowding: Use a large enough baking dish so the casserole mixture has room to cook evenly and doesn’t steam rather than bake.
- Golden Cheese Topping: For a beautiful, bubbly, and golden-brown top, you can briefly place the casserole under the broiler for the last few minutes, watching it closely.
- Resting is Key: Allowing the casserole to rest for 10 minutes after baking helps the ingredients set, making it easier to cut and serve neat portions.
Serving, Storage, and Variations
This versatile Broccoli Cauliflower Rice Chicken Casserole is wonderful on its own or easily adapted.
Broccoli Cauliflower Rice Chicken Casserole Serving Suggestions
- Serve this hearty casserole as a complete meal on its own, it’s incredibly satisfying.
- Pair it with a simple, crisp green side salad tossed with a light vinaigrette for added freshness.
- Add a dollop of plain Greek yogurt or sour cream on top of each serving for a tangy, creamy finish.
- Garnish with a sprinkle of fresh chopped herbs like parsley, chives, or cilantro for a burst of color and fresh flavor.
Storage & Meal Prep
- Refrigerate: Store any leftover portions of the casserole in an airtight container in the refrigerator for up to 3-4 days.
- Freeze: This casserole freezes beautifully. Divide it into individual portions and freeze them in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Reheat: Warm individual servings in the microwave until heated through, or reheat larger portions in the oven at 350°F (175°C) until bubbly and hot.
Variations & Add-ins
- Spicy Kick: Stir in a pinch of red pepper flakes with the seasonings for a little heat.
- Extra Veggies: Incorporate finely diced bell peppers, sautéed mushrooms, or fresh spinach into the mixture for more nutrition and flavor.
- Different Meats: Experiment with cooked ground turkey or lean ground beef for alternative protein options in this chicken casserole.
- Creamy Texture: For an even richer, creamier casserole, mix in a quarter cup of heavy cream or a dollop of cream cheese with the other wet ingredients.
- Crunchy Topping: Sprinkle some gluten-free Panko breadcrumbs mixed with a tablespoon of melted butter over the top before baking for a delightful crunchy crust.
Broccoli Cauliflower Rice Chicken Casserole Nutrition Information
This healthy and satisfying Broccoli Cauliflower Rice Chicken Casserole offers excellent nutritional value, making it a smart choice for your meals. Each serving is packed with lean protein, healthy fats, and fiber-rich vegetables, keeping you feeling full and energized. This low-carb chicken casserole supports a balanced diet.
| Serving Size | 1/8th of casserole |
|---|---|
| Calories | 375 kcal |
| Carbohydrates | 13 g |
| Protein | 38 g |
| Fat | 19 g |
| Saturated Fat | 9 g |
| Cholesterol | 142 mg |
| Fiber | 3 g |
| Sugar | 5 g |
| Unsaturated Fat | 7 g |
Frequently Asked Questions (FAQ)
Is this casserole truly low-carb and gluten-free?
Yes, absolutely! This Broccoli Cauliflower Rice Chicken Casserole uses cauliflower rice as a base and contains no gluten-containing ingredients, making it ideal for these dietary preferences.
Can I use fresh broccoli and cauliflower instead of frozen?
Absolutely! Just steam or lightly sauté the fresh vegetables until tender-crisp before adding them to the mixture, ensuring you drain all excess moisture.
What’s the best way to prevent a watery casserole?
The key is to thoroughly drain any excess liquid from the cooked cauliflower rice and broccoli. Pressing them gently in a colander can help remove extra moisture.
Can I prepare this casserole ahead of time?
Yes, you can assemble the entire casserole, cover it, and refrigerate it for up to 24 hours before baking. Add an extra 10-15 minutes to the baking time if baking from cold.
How long does this casserole last in the refrigerator?
Leftovers of this chicken casserole can be stored in an airtight container in the refrigerator for 3-4 days.
Broccoli Cauliflower Rice Chicken Casserole Final Thoughts
This Broccoli Cauliflower Rice Chicken Casserole is a testament to how comforting, delicious, and healthy meals can be effortlessly combined. It’s perfect for busy weeknights, meal prep, or simply enjoying a wholesome, satisfying dish with your loved ones. We encourage you to try this easy, flavorful low-carb chicken casserole and discover a new family favorite. Don’t forget to leave a comment below and let us know how much you loved it!
Cheesy Broccoli Cauliflower Rice Chicken Casserole (Low-Carb & Gluten-Free)
Kitchen Equipment
- 3-quart baking dish
- baking sheet
- Large bowl
Recipe Ingredients
Main 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
Step-by-Step Instructions
Preparation
- Preheat your oven to 400°F and spray a large 3-quart baking dish with non-stick cooking spray or olive oil, then set it aside.
- Slice the chicken breasts horizontally to thin them, lightly coat them in olive oil, and place on a baking sheet. Season generously with salt and pepper, then bake for 20 minutes.
- While the chicken bakes, cook the frozen cauliflower rice and broccoli according to their package instructions, ensuring to discard any excess water.
- Remove the chicken from the oven, let it cool for 5 minutes, and then carefully chop it into bite-sized pieces.
Assembly and Baking
- In a large bowl, combine the cooked cauliflower rice, broccoli, chopped chicken, whisked eggs, mozzarella cheese, salt, garlic powder, onion powder, and melted butter; toss until everything is fully mixed.
- Transfer the casserole mixture into the prepared baking dish and sprinkle the remaining Italian blend cheese evenly over the top.
- Bake the casserole for 50 minutes, or until the top cheese is fully melted and lightly browned. Let it cool for 10 minutes before serving.
