Ingredients
– 2 pounds (about 907 g) skinless boneless chicken breasts Lean protein that stays juicy when baked first
– 1 tablespoon (15 mL) olive oil Coats chicken for flavor and prevents sticking
– 2 bags frozen cauliflower rice, 10 oz each (2 × 283.5 g = about 567 g), or 1 head cauliflower, riced and cooked Low-carb rice swap that soaks up flavors
– 1 bag frozen broccoli cuts, 16 oz (about 454 g) Adds crunch, vitamins, and green goodness
– 2 large eggs, whisked Binds everything for casserole texture
– 3 cups (≈ 340 g) shredded mozzarella cheese Melty base for creaminess
– 2 teaspoons (≈ 12 g) salt Seasons the whole dish perfectly
– 2 teaspoons garlic powder (≈ 5 6 g) Brings savory depth without chopping
– 2 teaspoons onion powder (≈ 5 g) Adds sweet undertone effortlessly
– 2 tablespoons (≈ 28 g) unsalted butter, melted Richness that ties it together
– 1 cup (≈ 112 g) shredded Italian blend cheese Golden, bubbly top
– Nonstick cooking spray or a little extra olive oil for the baking dish Keeps it from sticking
Instructions
1-First Step: Preheat and Prep the Chicken
Crank your oven to 400°F (200°C). Grab a large 3-quart (2.8 L) baking dish and spray with nonstick or brush with olive oil. Slice those 2 pounds chicken breasts horizontally into thin cutlets, like butterflying for even cooking. Toss with 1 tablespoon olive oil, salt, and pepper. Bake 20 minutes. This jump-starts tenderness, great for low carb broccoli cauliflower chicken casserole.
2-Second Step: Cook the Veggies
While chicken bakes, heat the 2 bags frozen cauliflower rice (10 oz each) and 1 bag (16 oz) broccoli cuts per package. Drain well, squeezing out moisture with a towel. Soggy rice ruins the texture, so pat dry. If ricing fresh cauliflower, grate or pulse in a food processor, then steam till tender and drain. This keeps your cauliflower rice chicken casserole light.
3-Third Step: Chop the Chicken
Pull chicken from oven, rest 5 minutes. Chop into bite-sized pieces. Pro tip: Aim under 145°F internal for it to finish in the casserole, staying juicy. This step blends chicken broccoli cauliflower casserole seamlessly.
4-Fourth Step: Mix the Filling
In a big bowl, toss cooked cauliflower rice, broccoli, chopped chicken, 2 whisked eggs, 3 cups mozzarella, 2 teaspoons salt, 2 teaspoons garlic powder, 2 teaspoons onion powder, and 2 tablespoons melted butter. Stir till combined. Taste and adjust salt if needed. Eggs bind like magic for keto cauliflower rice chicken casserole hold.
5-Fifth Step: Assemble and Top
Scoop mixture into the greased dish, spread even. Sprinkle 1 cup Italian blend cheese over top. This creates that craveable crust on your cheesy cauliflower rice chicken casserole.
6-Sixth Step: Final Bake
Bake 50 minutes till cheese melts and browns lightly. Bubbles mean it’s ready. Cool 10 minutes to set. Slice and serve your family-friendly cheesy cauliflower rice chicken casserole hot.
Last Step:
Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.Notes
🥦 You can rice a head of cauliflower by grating or pulsing florets in a food processor for fresh cauliflower rice
🧀 Add extra cheese, cream cheese, or sour cream for a richer casserole, or swap mozzarella for cheddar
⏰ For tender chicken, remove it from the oven slightly under 145°F (≈ 63°C) and allow it to finish cooking in the casserole during the second bake
- Prep Time: 5 minutes
- Resting time: 10 minutes
- Cook Time: 1 hour 10 minutes
- Category: Casserole
- Method: Baking
- Cuisine: American
- Diet: Low-Carb, Keto-Friendly
Nutrition
- Serving Size: 1/8 casserole
- Calories: 375
- Sugar: 3
- Sodium: 575
- Fat: 19
- Saturated Fat: 9
- Unsaturated Fat: 10
- Trans Fat: 0
- Carbohydrates: 13
- Fiber: 3
- Protein: 38
- Cholesterol: 142