Description
This healthy chicken and cauliflower rice casserole is a guilt-free comfort food option, swapping traditional rice for cauliflower rice to create a lighter, protein-packed dish. It’s perfect for weeknight dinners or meal prepping.
Ingredients
Scale
- 500g (1 lb) chicken breast, cubed
- 5g (1 tsp) smoked paprika
- 2g (½ tsp) ground cumin
- 2g (½ tsp) garlic powder
- 2g (½ tsp) salt
- 600g (1.3 lb) cauliflower, riced
- 200g (7 oz) cheddar cheese, shredded
- 150g (5 oz) Greek yogurt (low-fat)
- 120ml (½ cup) almond milk (unsweetened)
- 30ml (2 tbsp) olive oil
- 150g (5 oz) onion, diced
- 2 cloves garlic, minced
- 120g (4 oz) red bell pepper, diced
- 5ml (1 tsp) dried thyme
- 2g (½ tsp) black pepper
- 15ml (1 tbsp) lemon juice
- 30g (¼ cup) sliced almonds, toasted
- 15g (1 tbsp) parsley, chopped
Instructions
- Prepare Oven & Dish: Preheat oven to 190°C (375°F) and grease a 9×13 inch baking dish.
- Sauté Chicken: Brown seasoned chicken (paprika, cumin, garlic powder, salt) in olive oil for 4-5 minutes.
- Sauté Aromatics: Sauté onion, garlic, and bell pepper in olive oil until softened (3 minutes).
- Cook Cauliflower Rice: Cook riced cauliflower with thyme, pepper, and lemon juice until tender-crisp (5 minutes).
- Prepare Creamy Sauce: Whisk Greek yogurt, almond milk, and 100g cheddar cheese until smooth.
- Combine & Transfer: Combine chicken, cauliflower, and sauce; transfer to baking dish.
- Top & Bake: Sprinkle with remaining cheddar and bake for 25-30 minutes.
- Rest & Garnish: Let rest for 5 minutes; garnish with almonds and parsley.
Notes
Using full-fat or low-fat Greek yogurt is recommended for a creamier sauce. Feel free to add other vegetables or spices to customize the casserole.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Casserole
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 350 kcal
- Sugar: 8 g
- Sodium: 400 mg
- Fat: 18 g
- Saturated Fat: 8 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 5 g
- Protein: 30 g
- Cholesterol: 80 mg