Prep Time: 15 mins | Cook Time: 45 mins | Total Time: 1 hr | Servings: 12 people
This Cauliflower Rice Casserole with Chicken and Broccoli is an amazing weeknight family dinner that even your fussiest eaters will love! Healthy, low-carb, keto-friendly, and high in fibre. Get all these great things in a single casserole!
Ingredients
1 rotisserie chicken, shredded
1 1/2 c. milk
4 c. uncooked cauliflower rice
1 bell pepper, finely diced (green if keto)
1/2 c. cream cheese, lite or regular for keto
1 ½ c. fresh mozzarella cheese, shredded, divided
1 ½ c. old cheddar cheese, shredded, divided
4 teaspoons dried oregano
2 teaspoons dried, powdered onion
1 teaspoon dried, powdered garlic
2 teaspoons sweet paprika
2 tablespoons corn starch or tapioca starch
½ teaspoon ground pepper
1/2 -1 teaspoon sea salt omits for children
1 head of broccoli, cut into very small florets
Parsley for garnish
1 teaspoon chili powder, optional and to taste
How to make Healthy Keto Friendly Cauliflower Rice Casserole with Chicken and Broccoli
Step 1: Prepare the oven. Preheat it to 400 degrees F. Ready a 13 x 9-inch casserole. Grease and set aside.
Step 2: Place the milk and cornstarch or tapioca starch in a small bowl. Mix well.
Step 3: Combine the cauliflower rice with broccoli, bell pepper, chicken, milk and starch mixture, cream cheese, 1 c cheddar, 1 c mozzarella, oregano, garlic, onion, paprika, chili (optional), pepper, and salt in a large bowl until well blended. Pour everything into the prepared casserole dish. On top, sprinkle the rest of the half c cheddar and mozzarella.
Step 4: Place in the preheated oven and bake for about 45 minutes or until golden brown, uncovered. Remove from the oven when done and let the casserole sit for about 5 minutes. Then, garnish with parsley.
Step 5: Serve and enjoy!
Notes:
1. Freeze the baked casserole if desired. Cool it completely first, then tightly wrap it in plastic wrap or aluminium foil. Before reheating, thaw the casserole in the fridge overnight. Pop in the oven to reheat.
2. Use freshly shredded cheese. Shred a block of cheese using a food processor.
3. In place of cooking spray, grease the pan using butter or olive oil instead. Or use parchment or tin foil if you do not want to use cooking spray. But note that the dish might still stick.
Nutrition Facts:
Calories: 342 kcal | Carbohydrates: 12g | Protein: 33g | Fat: 19g | Saturated Fat: 9g | Cholesterol: 116mg | Sodium: 437mg | Potassium: 682mg | Fiber: 3g | Sugar: 5g | Vitamin A: 1310IU | Vitamin C: 84.2mg | Calcium: 271mg | Iron: 1.5mg
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