Healthy Creamy Chicken Cauliflower Rice Bake (Print Version)

Healthy American Chicken Cauliflower Rice Casserole: Enjoy this lighter, flavorful comfort bake. Easy to make & satisfying for your busy weeknights.

# Recipe Info:

Prep Time: 20 Minutes minutes
Cook Time: 30 Minutes minutes
Total Time: 50 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Gluten-Free Option, Low-Carb Option

# Ingredients:

→ Base Ingredients

01 - 3 cups cooked chicken breast, shredded or diced
02 - 4 cups cauliflower rice (fresh or frozen)
03 - 1 tbsp olive oil or butter
04 - 1 medium yellow onion, diced
05 - 3 cloves garlic, minced

→ Creamy Sauce Essentials

06 - 1 (8 oz) block cream cheese, full-fat, softened
07 - 1 1/2 cups low-sodium chicken broth
08 - 1/2 cup milk (whole milk preferred)
09 - 2 tbsp all-purpose flour (or cornstarch for GF)

→ Flavor Boosters & Cheese

10 - 2 cups shredded sharp cheddar cheese, divided
11 - 1 tsp smoked paprika
12 - 1/2 tsp dried thyme
13 - 1/4 tsp black pepper
14 - 1 tsp Dijon mustard
15 - Salt to taste

→ Finishing Touch

16 - 2 tbsp fresh parsley, chopped, for garnish

# Instructions:

01 - First things first, get that oven preheating to 375°F (190°C) and grab a 9x13 inch baking dish. Give it a quick spray with cooking oil; nobody wants stuck casserole! Next, in a large skillet over medium heat, melt a tablespoon of butter or a drizzle of olive oil. Toss in your diced yellow onion and let it soften, about 5-7 minutes, until it's translucent and smelling sweet. This is where the magic starts, honestly. I always get impatient here, but giving the onions their time makes a huge difference in the final flavor. Don't rush it!
02 - Once the onions are soft, add the minced garlic and cook for another minute until fragrant. Oh, that smell! Now, sprinkle in the flour and stir it for about a minute; this cooks out that raw flour taste. Slowly, and I mean slowly, whisk in the chicken broth and milk. Keep whisking until the mixture starts to thicken; this is crucial for a smooth sauce. I once dumped it all in at once, and let's just say, I had lumpy sauce. Add the cream cheese, Dijon mustard, smoked paprika, dried thyme, and black pepper. Stir until the cream cheese is fully melted and the sauce is wonderfully smooth and creamy. Taste it! Adjust seasonings if needed, maybe a little more salt or pepper for your liking.
03 - Take the skillet off the heat. Stir in your cooked, shredded chicken and the cauliflower rice. Give it all a good mix until everything is coated in that glorious, creamy sauce. This part always smells so good, I'm tempted to just eat it straight from the pan! Pour half of this mixture into your prepared baking dish, spreading it evenly. Sprinkle about half of the shredded cheddar cheese over this layer. Then, add the remaining chicken and cauliflower rice mixture, spreading it out one last time. Top with the rest of the cheddar cheese. It's all about those layers, baby!
04 - Pop that beautiful dish into your preheated oven. Bake for 25-30 minutes, or until the casserole is bubbling around the edges and the cheese on top is melted, golden, and just a little bit crispy. I always peek through the oven door, hoping for that perfect golden crust. If it starts browning too quickly, you can loosely tent it with foil, a trick I learned after burning the cheese a few too many times. It's okay, we all have those moments!
05 - Once it's out of the oven, I know it's hard, but let the casserole rest for 5-10 minutes before serving. This step is honestly so important! It helps the sauce set up a bit, so it doesn't just run everywhere when you scoop it. While it's resting, chop up that fresh parsley. A sprinkle of fresh parsley over the top adds a lovely pop of color and a fresh counterpoint to all that richness. It just makes it look fancy, without any extra effort, really.
06 - Grab your favorite serving spoon and dish out generous portions. The aroma alone is enough to get everyone running to the table. This Healthy American Chicken Cauliflower Rice Casserole comes out bubbling, cheesy, and smelling absolutely incredible. It’s hearty, comforting, and just feels right. Every spoonful is packed with flavor and that satisfying texture. Serve it up and watch it disappear!

# Notes:

01 - Always use room temperature cream cheese for a super smooth sauce, trust me on this one.
02 - Leftovers are amazing! Store in an airtight container for up to 3-4 days in the fridge.
03 - If you're out of cheddar, Monterey Jack works well for a milder flavor, I've tried it.
04 - Serve with a crisp green salad to balance the richness – it's my favorite pairing!

# Tools You'll Need:

01 - 9x13 inch baking dish
02 - large skillet
03 - whisk
04 - measuring cups and spoons

# Nutrition Facts (Per Serving):

Calories: 350-400 kcal
Total Fat: 25-30g
Total Carbohydrate: 10-15g
Protein: 25-30g

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