Description
This Cheesy Chicken Riced Cauliflower Casserole is the ultimate comfort food made lighter. Tender seasoned chicken, fluffy cauliflower rice, and a rich, creamy cheese sauce come together under a golden, bubbly cheddar topping. It’s perfect for busy weeknights, meal prep, or when you want cozy without the carb overload.
Ingredients
For the Chicken
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2 large boneless, skinless chicken breasts (about 1.5 lbs)
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1 tablespoon olive oil
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1 teaspoon garlic powder
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1 teaspoon onion powder
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½ teaspoon paprika
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½ teaspoon dried Italian herbs
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Salt and black pepper to taste
For the Riced Cauliflower
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2 medium heads cauliflower (4–5 lbs), trimmed into florets
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1 tablespoon olive oil or butter
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¼ cup water (optional)
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Salt and black pepper to taste
For the Creamy Cheese Sauce
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4 tablespoons unsalted butter
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¼ cup all-purpose flour
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2 cups whole milk, warmed
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1 cup chicken broth, warmed
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8 ounces cream cheese, softened
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1 cup shredded sharp cheddar cheese
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1 cup shredded sharp cheddar cheese (for topping)
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½ cup shredded Monterey Jack cheese
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¼ cup grated Parmesan cheese
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1 teaspoon Dijon mustard
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½ teaspoon garlic powder
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½ teaspoon onion powder
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Salt and black pepper to taste
Optional
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½ cup cooked crumbled bacon
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Fresh parsley or chives
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Red pepper flakes
Instructions
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Preheat oven to 375°F (190°C). Grease a 9×13-inch baking dish.
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Season chicken with garlic powder, onion powder, paprika, Italian herbs, salt, and pepper.
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Heat olive oil in a skillet over medium-high heat. Sear chicken 4–5 minutes per side until golden. Transfer to oven and bake 15–20 minutes, until internal temp reaches 165°F. Rest 5–10 minutes, then shred or dice.
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Rice cauliflower using a food processor or box grater.
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Heat olive oil or butter in a large skillet. Add riced cauliflower, season with salt and pepper, and sauté 7–10 minutes until tender and moisture has evaporated. Optional: squeeze out excess moisture using a towel.
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In a saucepan, melt butter over medium heat. Whisk in flour and cook 1–2 minutes.
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Gradually whisk in warmed milk and broth. Cook 3–5 minutes until thickened.
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Reduce heat to low. Whisk in cream cheese until smooth. Stir in Dijon, garlic powder, onion powder, salt, and pepper.
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Remove from heat. Stir in cheddar, Monterey Jack, and Parmesan until melted and creamy.
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In a large bowl, combine chicken and cauliflower. Add ⅔ of the cheese sauce and mix gently.
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Transfer mixture to prepared baking dish. Spread remaining sauce on top. Sprinkle with remaining 1 cup cheddar and optional bacon.
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Bake 25–30 minutes until bubbly and golden. Optional: broil 2–3 minutes for extra browning.
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Rest 10–15 minutes before serving. Garnish with parsley or chives.
Notes
For extra creaminess, shred your own cheese instead of using pre-shredded.
Frozen riced cauliflower works, but thaw and remove excess moisture first.
Rotisserie chicken can be used to save time.
Store leftovers in the refrigerator for 3–4 days.
Can be frozen up to 3 months.
- Prep Time: 25 minutes
- Cook Time: 45 minutes
- Category: Dinner
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 slice (1/8 of casserole)
- Calories: 420 kcal
- Sugar: 4 g
- Sodium: 620 mg
- Fat: 28 g
- Saturated Fat: 16 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 12 g
- Fiber: 3 g
- Protein: 32 g
- Cholesterol: 115 mg