Broccoli Cauliflower Rice Chicken Casserole
This low carb and cheesy Broccoli Cauliflower Rice Chicken Casserole recipe is perfect for dinner and makes great leftovers. It is also gluten free
This low carb and cheesy Broccoli Cauliflower Rice Chicken Casserole recipe is perfect for dinner and makes great leftovers. It is also gluten free
- 1 tablespoon olive oil
- 2 teaspoons garlic powder
- 2 teaspoons onion powder
- 2 pounds skinless boneless chicken breasts
- 2 10-ounce bags frozen cauliflower rice ((or 1 he riced and cooked))
- 1 16-ounce bag frozen broccoli cuts
- 2 large eggs (whisked)
- 3 cups shredded mozzarella cheese
- 2 teaspoons coarse sea salt
- 2 tablespoons butter (melted)
- 1 cup shredded italian blend cheese
- Carbohydrate 0.711160937500913 g
- Cholesterol 179.14667490327 mg
- Fat 7.19530009841464 g
- Fiber 0.0698343723118305 g
- Protein 29.4773167457629 g
- Saturated Fat 3.03013711230631 g
- Serving Size 1 1 serving (233g)
- Sodium 713.370510133765 mg
- Sugar 0.641326565189082 g
- Trans Fat 1.00541495534126 g
- Calories 192 calories
Step-by-step
- Preheat oven to 400°F. Spray a large 3-quart baking dish with non-stick cooking spray or olive oil. Set aside.
- Slice chicken breasts in half horizontally to make them thinner, lightly coat them in olive oil and place on a baking sheet. Liberally season with salt and pepper and bake for 20 minutes.
- While the chicken is baking, heat the bags of frozen cauliflower rice and broccoli according to package instructions. Discard any excess water or moisture.
- Remove chicken from oven and let cool for 5 minutes. Carefully chop baked chicken into bite-sized pieces.
- In a large bowl, add cooked cauliflower rice, broccoli, chicken, eggs, mozzarella cheese, salt, garlic powder, onion powder and butter. Toss together until fully combined.
- Transfer casserole mixture to the prepared baking dish and top with the remaining Italian blend cheese.
- Bake for 50 minutes, until the cheese on top has fully melted and started to brown slightly. Let cool for 10 minutes before serving.
Slicing chicken breasts horizontally before baking prevents thick outer edges from drying out while the centers remain undercooked. Thawing frozen cruciferous vegetables requires aggressive moisture extraction; pressing cooked cauliflower rice and broccoli in a clean kitchen towel eliminates excess liquid that would otherwise turn the casserole watery during its fifty-minute bake at 400 degrees Fahrenheit.
Adapting for Dietary Needs
Modifying this bake for specific dietary restrictions requires mindful ingredient swaps. Exchanging mozzarella and Italian blend cheeses for dairy-free alternatives works reliably if the substitute melts efficiently under high heat. Eggs function as the primary structural binder by coagulating around 158 degrees Fahrenheit, holding the chopped chicken and vegetables together without requiring flour-based thickeners.
- Discard all pooled water from the frozen vegetables before mixing to preserve binding integrity.
- Allow the baked dish to rest for ten minutes so the internal proteins set properly.
- Store leftovers in an airtight container for up to four days.
