Introduction

This mouthwatering cheesy chicken riced cauliflower casserole is a comforting, delicious dish that combines tender shredded chicken, flavorful cheese sauce, and nutritious riced cauliflower. It’s perfect for a hearty family dinner or meal prep that feels indulgent without being heavy.

A thick square piece of baked casserole sits on a white plate over a white marbled texture. The dish has three visible layers: the bottom layer is creamy and light beige with a soft, grainy texture, the middle layer has chunks of white cooked chicken mixed throughout, and the top layer is covered with melted yellow and white cheese that looks gooey and slightly browned in spots. Small green herb flakes are sprinkled on the cheese and around the plate for a fresh, colorful touch. The casserole looks rich and hearty, with a mix of smooth and chunky textures. Photo taken with an iphone --ar 4:5 --v 7

Ingredients

1 tablespoon avocado oil, or neutral tasting oil + extra for greasing
½ medium onion, diced
12 ounces (340.2g) frozen riced cauliflower (3½ cups)
1 teaspoon kosher salt, or to taste
½ teaspoon ground black pepper
3 cloves garlic, minced
½ cup (118.29ml) milk (low fat)
½ teaspoon garlic powder
1½ teaspoon Italian seasoning
1 tablespoon Dijon mustard
4 tablespoons cream cheese
½ cup (118.29ml) plain Greek yogurt
3 cups (90g) baby spinach, roughly chopped
3 cups (420g) cooked + shredded chicken breasts
1½ cups (237g) cooked white jasmine rice

Instructions

Step 1: Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish.
Step 2: Pat boneless, skinless chicken breasts dry. Combine garlic powder, onion powder, paprika, dried Italian herbs, salt, and black pepper. Sprinkle generously over chicken.
Step 3: Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Sear seasoned chicken breasts for 4-5 minutes per side until golden-brown.
Step 4: Transfer seared chicken to an oven-safe skillet or small baking dish. Bake for 15-20 minutes, or until internal temperature reaches 165°F (74°C).
Step 5: Remove chicken, transfer to a cutting board, cover loosely with foil, and let rest for 5-10 minutes. Shred or dice into bite-sized pieces. Set aside.
Step 6: Trim cauliflower florets. Use a food processor (pulse in batches until rice-like) or a box grater to rice the cauliflower until uniform in size.
Step 7: Heat 1 tablespoon olive oil or butter in a large skillet over medium heat. Add riced cauliflower, ¼ cup water (optional), salt, and pepper. Sauté for 7-10 minutes until tender-crisp and most moisture has evaporated.
Step 8: Optionally, transfer cooked riced cauliflower to a clean kitchen towel, cool slightly, then gently squeeze out any remaining excess liquid.
Step 9: In a large saucepan or Dutch oven, melt 4 tablespoons unsalted butter over medium heat. Sprinkle in ¼ cup all-purpose flour. Whisk continuously for 1-2 minutes to create a smooth, pale golden roux.
Step 10: Gradually whisk in 2 cups warmed whole milk and 1 cup warmed chicken broth. Continue whisking until the sauce thickens and becomes smooth and bubbly (3-5 minutes).
Step 11: Reduce heat to low. Add 8 ounces softened cream cheese, whisking until completely melted and smooth. Stir in Dijon mustard, garlic powder, onion powder, salt, and black pepper. Taste and adjust.
Step 12: Remove saucepan from heat. Gradually add 1 cup shredded sharp cheddar cheese, ½ cup shredded Monterey Jack cheese, and ¼ cup grated Parmesan cheese. Stir gently until all cheeses are melted and the sauce is smooth and creamy.
Step 13: In a very large mixing bowl, combine the cooked shredded chicken and the cooked riced cauliflower. Pour about two-thirds of the creamy cheese sauce over the mixture, reserving the remaining one-third.
Step 14: Gently fold the sauce into the chicken and riced cauliflower until thoroughly coated, being careful not to mash the cauliflower.
Step 15: Spoon the entire mixture into your prepared 9×13-inch baking dish. Spread it out evenly, pressing gently to create a relatively flat surface.
Step 16: Drizzle or spread the reserved one-third of cheese sauce evenly over the top. Sprinkle the remaining 1 cup shredded sharp cheddar cheese generously over the surface. Optionally, add cooked, crumbled bacon.
Step 17: Place the baking dish into the preheated 375°F (190°C) oven. Bake for 25-30 minutes, or until bubbling and the cheese on top is melted, golden brown, and bubbly. If cheese browns too quickly, tent with aluminum foil.
Step 18: For an extra crispy, golden-brown topping, optionally switch to the broiler setting for the last 2-3 minutes. Watch closely to prevent burning.
Step 19: Remove from oven and let rest for 10-15 minutes before serving. This allows the casserole to set and flavors to meld.
Step 20: Garnish with fresh chopped parsley or chives, if desired. Serve warm.

Tips & Variations

Use boneless, skinless chicken thighs for more tender, juicy meat.
Substitute Greek yogurt with sour cream for a slightly different tangy flavor.
Add cooked, crumbled bacon or sautéed mushrooms to the casserole for extra richness.
For a lower carb version, omit the cooked jasmine rice or replace it with more cauliflower rice.
Fresh herbs like parsley or chives brighten the finished dish and add a pop of color.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3-4 days. To reheat, warm in the oven at 350°F (175°C) until heated through, or microwave in short intervals. This casserole also freezes well; thaw overnight in the fridge before reheating.

How to Serve

A square piece of cheesy casserole is placed on a white plate set against a white marbled texture. The casserole has three visible layers: a bottom layer of light, creamy white mixture with herbs and shredded chicken, a middle layer that looks soft and creamy with bits of cheese mixed in, and a top layer of melted golden yellow and light brown cheese with a slightly crispy texture. Green chopped herbs are sprinkled on top and around the plate, adding fresh color. Photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh cauliflower instead of frozen riced cauliflower?

Yes, fresh cauliflower works great. Simply chop into florets and pulse in a food processor to rice before cooking as directed.

Is this casserole suitable for meal prep?

Absolutely! It reheats well and makes for convenient, tasty meals throughout the week.