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Cauliflower Rice Chicken and Broccoli Casserole

This Cauliflower Rice Chicken and Broccoli Casserole is a perfect baby and toddler friendly family dinner that also is naturally low in carbs, high in fiber and keto-friendly.
Course Main Course, Dinner
Cuisine American
Keyword casserole, keto friendly, family dinner, family meal idea
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 12 people
Calories 342kcal
Author Abbey Sharp

Ingredients

  • 1 1/2 cups milk
  • 2 tbsp corn starch or tapioca starch
  • 4 cups uncooked cauliflower rice
  • 1 head broccoli cut into very small florets
  • 1 bell pepper finely diced (green if keto)
  • 1 rotisserie chicken shredded
  • 1/2 cup cream cheese lite or regular for keto
  • 1 ½ cup old cheddar cheese shredded, divided
  • 1 ½ cups fresh mozzarella cheese shredded, divided
  • 4 tsp dried oregano
  • 1 tsp dried powdered garlic
  • 2 tsp dried powdered onion
  • 2 tsp sweet paprika
  • 1 tsp chili powder optional and to taste
  • ½ tsp ground pepper
  • 1/2 -1 tsp sea salt omit for children
  • Parsley for garnish

Instructions

  • Preheat oven to 400 F and grease a 13x9” casserole.
  • In a small bowl, mix together the milk and the cornstarch or tapioca starch.
  • In a large bowl, mix together the cauliflower rice, broccoli, bell pepper, chicken, milk, cream cheese, 1 cup cheddar, 1 cup mozzarella, oregano, garlic, onion, paprika, chili if using, pepper and salt. Toss to mix very well and transfer to the casserole dish.
  • Top with the remaining ½ cup of cheddar and ½ cup of mozzarella. Bake for 45 minutes uncovered or until golden brown. Allow to sit for 5 minutes before topping with parsley and enjoying.

Video

Nutrition

Calories: 342kcal | Carbohydrates: 12g | Protein: 33g | Fat: 19g | Saturated Fat: 9g | Cholesterol: 116mg | Sodium: 437mg | Potassium: 682mg | Fiber: 3g | Sugar: 5g | Vitamin A: 1310IU | Vitamin C: 84.2mg | Calcium: 271mg | Iron: 1.5mg