Chicken Broccoli “Rice” Casserole (Low Carb)

This chicken broccoli “rice” casserole is warm, cheesy, and made with frozen cauliflower rice for a healthy low carb meal the whole family will love.

Frozen cauliflower rice is such an easy way to get more veggies and volume into a meal. It’s already riced and can be kept much longer in the freezer to use whenever you need. It also has no added chemicals, preservatives or sugars. This casserole is a tasty way to incorporate more into your diet!

What You’ll Need

Equipment

• 9×13 casserole dish
• Deep pan with lid

Ingredients

• Olive oil
• Chicken breast
• Salt + pepper
• Yellow onion
• Broccoli florets
• Frozen cauliflower rice
• Condensed cream of chicken soup
• Non fat plain greek yogurt
• Fat free milk: Or milk of choice.
• Lemon juice
• Cheddar cheese: Fresh grated is best.
• Garlic powder
• Paprika

How To Make It

1. Preheat oven and prep pan: Preheat oven to 400F and lightly grease a 9×13 casserole dish.
2. Cook chicken: Heat olive oil in a deep skillet on medium high heat. Add chicken and cook, seasoning with salt and pepper, until fully cooked (~5 min). Remove from pan and set aside.
3. Cook/steam veggies: In the same pan, add onion and cook for just a minute until fragrant. Add broccoli and frozen cauliflower rice and cook until rice defrosts. Add 1/2 cup water and cover with lid to steam 5-10 minutes (until cauliflower is very soft).
4. Add the rest: Add condensed soup, yogurt, milk, lemon juice, 1/3 of the cheese, spices and a pinch more salt. Mix everything together, then add cooked chicken.
5. Bake: Transfer mixture into 9×13 dish and top with remaining cheese. Bake uncovered for 15-20 minutes, until bubbly and cheese is melty.

Tips

• Chicken: Making sure your pan is hot before adding chicken will help give it a better sear. If there is excess liquid after chicken is cooked, I use a folded paper towel to remove it before cooking the veggies.
• Veggies: Lean towards more done than less done. You want the cauliflower rice to be very soft.
• Salt: Season to taste, but don’t be afraid to add a good amount of salt to this. I typically do 1 1/2 tsp for the chicken and another 1 tsp for the veggies.

FAQs

• How long can I store in the fridge?: This chicken broccoli “rice” casserole is best stored in an airtight container in the fridge up to 4 days. I love this OXO glass dish with lid – I just pop the lid on and put leftovers away.
• Can I make it ahead of time?: Yes! You can assemble, cover with foil and store in the fridge up to 2 days in advance. When you’re ready, cover with foil and bake at 400F for 20 minutes, then uncover and bake an additional 15-20 minutes, or until cheese is melty and casserole is warmed through.
• Can I freeze it?: Yes! Chicken broccoli casserole can be frozen up to 3 months before or after baking. Just thaw overnight, then bake as directed above.

You’ll Also Love

• One pan cheesy chicken and broccoli pasta
• Chicken and broccoli lo mein
• One pan lower carb taco rice
• One pan lower carb jambalaya

Lastly, be sure to leave a rating and review down below if you try this chicken broccoli “rice” casserole. Can’t wait for you guys to make it and don’t forget to tag me on IG if you do! Enjoy. ♡

Chicken Broccoli “Rice” Casserole

5 from 5 votes

This chicken broccoli "rice" casserole is warm, cheesy, and made with frozen cauliflower rice for a healthy low carb meal the whole family will love.

Print Recipe Pin Recipe

Prep Time:20 minutes mins

Cook Time:35 minutes mins

Course: Main Course

Cuisine: American

Servings: 6

Calories: 352kcal

Equipment

• 9×13 casserole dish
• Large deep skillet with lid

Ingredients

• 1 tbsp olive oil (15 g)
• 1 1/2 lbs chicken breast (24 oz) diced into bite size pieces
• 2 1/2 tsp salt divided
• 1/2 tsp pepper
• 1/2 small yellow onion (100 g) diced
• 4 cups broccoli florets (364 g)
• 2 12oz bags frozen riced cauliflower
• 1 10.5oz can condensed cream of chicken soup
• 1/2 cup non fat plain greek yogurt (113 g)
• 1/2 cup fat free milk (120 ml) or milk of choice
• 1 tbsp lemon juice (15 g)
• 4 oz cheddar cheese (113 g) ~1 1/3 cups freshly grated
• 2 tsp garlic powder
• 2 tsp paprika

Instructions

• Preheat oven to 400 F and lightly grease a 9×13 casserole dish.
• Heat olive oil in a deep skillet on medium high heat. Add chicken and cook, adding 1 1/2 tsp salt and 1/2 tsp pepper, until fully cooked (~5 min). Remove from pan.
• Add onion and cook for just a minute, until fragrant. Add broccoli and frozen cauliflower rice, cooking until defrosted. Add 1/2 cup water, cover with lid and steam 5-10 min, until cauliflower is very soft.
• Add soup, yogurt, milk, lemon juice, 1/3 of the cheese, garlic powder, paprika and 1 tsp salt. Stir together, then add cooked chicken.
• Transfer mixture to 9×13 dish, top with remaining cheese and bake 15-20 min, until bubbly and cheese is melty.

Notes

• Salt: The measurements listed are my recommendation, but I like things on the saltier side. Season to taste and adjust as needed.
• Chicken: If there is excess liquid after chicken is cooked, I use a folded paper towel to remove it before cooking the veggies.
• Veggies: Lean towards more done than less done. You want the cauliflower rice to be very soft.

Nutrition

Serving: 335g | Calories: 352kcal | Carbohydrates: 17.2g | Protein: 36.4g | Fat: 15g | Fiber: 5.2g

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