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Overhead image of a serving of cauliflower casserole cut out of a baking dish and placed on a plate.
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Cauliflower Rice Casserole with Chicken and Broccoli (Healthy Keto Friendly)

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
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 12 people
Calories 342kcal

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 and starch mixture, 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

Notes

  • Want to freeze this for later? Once you've baked the cauliflower rice casserole and allowed it to cool, simply wrap it up tightly with plastic wrap or aluminum foil and transfer to the freezer. When ready to enjoy, allow it to thaw overhead in the fridge overnight before heating it through in the oven.
  • I would suggest shredding your own cheese as pre-shredded cheese have a flour coating on them that prevents them from clumping. However, this makes it grainy when melted. To quickly shred a block of cheese, you can use a food processor.
  • If you do not want to use cooking spray in your baking dish, you can use parchment or tin foil but your dish might still stick to it. You can always grease your pan with butter or olive oil as an alternative to cooking spray.

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