Healthy Chicken And Rice Casserole Recipe
This healthy chicken and rice casserole is a mix of cauliflower rice and diced chicken under a cover of gooey, melted mozzarella.
Casseroles are the embodiment of easy, speedy comfort food when you just don't feel like cooking but need something special to lift your spirits, says food blogger & photographer Ksenia Prints of At the Immigrant's Table. But most casseroles tend to also be cholesterol-filled bombs of carbs, fat, and cream, which doesn't necessarily always jive with healthy, active lifestyles.
But what if we told you that you could have your chicken and rice casserole and keep your low-carb lifestyle as well? The key to this healthy and delicious chicken and rice casserole is using low-carb, keto cauliflower rice. We use lean chicken breasts for the filling and low-fat yogurt and mozzarella cheese for binding the casserole dish together and getting that perfect cheesy crust on top.
The resulting dish is a keto chicken and cauliflower rice casserole that will make your heart sing with joy and your arteries stay unclogged!
Gather the ingredients for this healthy chicken and rice casserole
The ingredients for this low-carb casserole are very simple, and all can be found in a typical supermarket. For the base of the casserole, you will need cauliflower rice. This can be bought already prepped, or you can make it yourself by pulsing cauliflower through a food processor (read on to the next stage for an explanation).
Other than cauliflower rice, you'll also need chicken breasts, garlic, lemon zest, green onions, and parsley to flavor and season your casserole (salt, pepper, and a healthy oil of your choice are also needed).
For the custard that will bind the casserole together, grab some eggs, yogurt or low-fat sour cream, and low-fat mozzarella — you can also use fresh mozzarella.
Prep the ingredients, preheat the oven, and steam cauliflower rice in the microwave
Preheat the oven to 400 degrees Fahrenheit. Prep the rest of your ingredients to speed up the cooking process: dice the chicken, mince the garlic, and grate or slice your mozzarella cheese. To rice the cauliflower, cut a head of cauliflower into florets of a similar size, and pulse them in the food processor until they're broken down to rice-sized pieces.
In a microwave-safe bowl, combine cauliflower and water. Cover with a lid. Microwave for three minutes, and then leave covered for another 2 minutes. Fluff with a fork.
Sear chicken in a pan and mix with cauliflower rice
Preheat an oven-safe pot or a Dutch oven to medium heat. Add the oil of your choice (we recommend using grapeseed oil, avocado oil, or oil spray). Season cubed chicken with half a teaspoon of salt and a few grinds of black pepper and saute for five minutes until the chicken turns white and opaque and golden in spots. Add garlic and lemon zest, and saute for another minute.
To the pot with chicken, add your steamed cauliflower rice and green onions. Stir with a spatula until well combined. Taste and add more salt, pepper, or lemon zest as needed.
Prepare the custard to bind casserole together and add it to the dish
Casseroles rely on a binder in order to come together: eggs, cream, and cheese are the usual culprits. To lighten up your healthy chicken and rice casserole, use yogurt or low-fat sour cream in place of the cream, and add low-fat mozzarella cheese on top. We recommend using Greek yogurt, as it has the creamiest, thickest texture with the most protein.
To make the custard, combine eggs, low-fat sour cream or yogurt, salt, and black pepper in a bowl. Whisk it all together. Pour the egg-yogurt mixture over the rice and chicken casserole mixture, and stir well to combine.
Top the healthy chicken and rice casserole with cheese and bake
Sprinkle shredded mozzarella cheese on top of the chicken and rice casserole dish. If using fresh mozzarella, arrange sliced circles atop the dish. Sprinkle the top with a pinch each of salt and pepper.
Cover your pot or Dutch oven with aluminum foil or a lid. Transfer to a 400-degree Fahrenheit oven and bake for 20 minutes. Remove the lid, set the oven to the grill/broil setting, and cook the casserole for another five minutes until the cheese is golden and bubbly and your house smells like comfort food.
Serve your healthy chicken and rice casserole with chopped green onions and parsley
Remove the chicken and rice casserole from the oven immediately. The casserole dish is best served hot while the cheese is melted and bubbling, so hurry up and get it on the table!
Top the casserole dish with additional sliced green onions, and sprinkle the top with fresh parsley, if desired. You can even add additional lemon zest — this helps brighten up the entire dish. Serve with a dollop of Greek yogurt, low-fat sour cream, or a few dashes of your favorite hot sauce.
Healthy chicken and rice casserole will keep covered in the fridge for five days. You can reheat it in the microwave or the oven.
- 2 cups riced cauliflower
- 1 tablespoon water
- 1 tablespoon of grapeseed or avocado oil, or a few spritzes of oil
- 1 pound chicken breasts, diced into ½ inch cubes
- 1 teaspoon salt
- ½ teaspoon freshly grated black pepper, or less to taste
- 2 garlic cloves, minced
- 1 lemon, zested
- 2 green onions, diced, plus more for topping
- 2 eggs
- 1 cup Greek yogurt or low-fat sour cream, or more, for serving
- 1 ½ cups of low-fat mozzarella, shredded, or 1 ball of fresh mozzarella, sliced into rounds
- Fresh parsley, for serving
- Preheat oven to 400 degrees Fahrenheit.
- In a microwave-safe bowl, combine cauliflower and water. Cover with a lid. Microwave for 3 minutes, and then leave covered for another 2 minutes. Fluff with a fork and set aside.
- Preheat an oven-safe pot (like a Dutch oven) to medium heat. Add oil. Season cubed chicken with ½ teaspoon salt and a few grinds of black pepper and saute for 5 minutes until it becomes white and opaque and golden in spots. Add garlic and lemon zest, and saute for another minute.
- To pot with chicken, add cauliflower rice and green onions. Stir with a spatula until well combined.
- In a bowl, combine eggs, low-fat sour cream or yogurt, salt, and black pepper. Whisk it all together. Pour the egg-yogurt mixture overtop the rice and chicken casserole mixture, and stir well to combine.
- Top the mixture with cheese and a pinch each of salt and pepper. Cover Dutch oven with aluminum foil or lid and bake in a 400-degree Fahrenheit oven for 20 minutes. Remove lid and broil for another 5 minutes.
- Top the casserole dish with additional sliced green and onions and sprinkle the top with fresh parsley, if desired. You can even add additional lemon zest — this helps brighten up the entire dish. Serve immediately with a dollop of Greek yogurt, low-fat sour cream, or a few dashes of your favorite hot sauce.
- Healthy chicken and rice casserole will keep covered in the fridge for 5 days.
| Calories per Serving | 312 |
| Total Fat | 19.6 g |
| Saturated Fat | 8.0 g |
| Trans Fat | 0.1 g |
| Cholesterol | 130.2 mg |
| Total Carbohydrates | 5.8 g |
| Dietary Fiber | 1.2 g |
| Total Sugars | 3.0 g |
| Sodium | 517.0 mg |
| Protein | 28.2 g |
