Low-Carb Chicken and Cauliflower Casserole

Low-Carb Chicken and Cauliflower Casserole
The Spruce
Ratings (56)
  • Total: 47 mins
  • Prep: 15 mins
  • Cook: 32 mins
  • Yield: 4 to 6 servings
Nutritional Guidelines (per serving)
431 Calories
30g Fat
9g Carbs
32g Protein
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Nutrition Facts
Servings: 4 to 6 servings
Amount per serving
Calories 431
% Daily Value*
Total Fat 30g 38%
Saturated Fat 13g 66%
Cholesterol 115mg 38%
Sodium 564mg 25%
Total Carbohydrate 9g 3%
Dietary Fiber 3g 11%
Protein 32g
Calcium 347mg 27%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Cauliflower takes the place of rice in this tasty chicken casserole. The one-pot dish makes the perfect meal for anyone watching their carbs.  A little cream, some cheddar cheese, and a variety of herbs jazz the casserole up and give it great flavor.

Cut the chicken breasts into cubes or slice them to make thin cutlets. Or use chicken tenders in the dish. Turkey breast cutlets are another lean option. If you'd like to add more vegetables, saute some mushrooms or onions along with the chicken and add them to the casserole. Or, for a burst of color, toss some minced pimientos with the cauliflower and herb mixture. To make a saucier casserole, replace the cream with 1 cup of this basic medium white sauce; stir it into the rice along with half of the shredded cheese. Use the remaining 1/2 cup of shredded cheese for the topping.

Grated cauliflower makes an excellent rice or couscous replacement. Use a box grater or food processor to grate the cauliflower (instructions below). A combination of cauliflower and broccoli is another option, offering extra color and flavor. 

One reader said that she used a combination of sliced broccoli and cauliflower in the casserole along with some extra cream. She served the chicken and vegetables with cooked rice.

Ingredients

  • 1 pound boneless chicken breasts
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt (or to taste)
  • Ground black pepper (to taste)
  • 1/4 cup heavy cream (or half-and-half)
  • 1 head cauliflower (grated, see instructions, below)
  • Optional: 1/4 teaspoon onion powder
  • 1 1/2 teaspoons dried herbs (e.g., dried basil, thyme, Italian blend, etc.)
  • 1 tablespoon parsley (chopped)
  • 1 cup cheddar cheese (shredded)

Steps to Make It

  1. Gather the ingredients.

  2. Pat the chicken breasts dry with paper towels. Cut it into cubes or slice horizontally to make cutlets. Sprinkle the chicken lightly with salt and pepper.

    Seasoned chicken.
     The Spruce
  3. Heat the olive oil in a heavy skillet over medium heat and add chicken.

    Sautéing chicken.
     The Spruce
  4. Cook until browned on all sides and just tender, or about 10 to 12 minutes total.

    Sautéing chicken.
     The Spruce
  5. Add the heavy cream and stir to scrape up any browned bits.

     The Spruce
  6. Heat the oven to 325 F (165 C/Gas 3).

  7. Spray a 7-by-11-inch baking dish or 1 1/2-quart casserole with nonstick cooking spray; add the grated cauliflower.

  8. Sprinkle the cauliflower lightly with salt and pepper, onion powder (if using), basil and thyme or a combination of herbs, and the fresh parsley.

    Herbs for chicken caserole.
     The Spruce
  9. Top the cauliflower with the browned chicken; drizzle with the cream.

    Low-carb chicken casserole layers.
     The Spruce
  10. Sprinkle the cheddar cheese over all.

     The Spruce
  11. Cover the casserole tightly with foil and bake for 15 to 20 minutes.

    Low-Carb Chicken and Cauliflower Casserole
     The Spruce
  12. Serve and enjoy!

How to Make "Cauliflower Rice"

  1. Cut florets from a head of cauliflower and put them in a food processor.

  2. Pulse until the cauliflower pieces are the size of grains of couscous or rice.

    Riced cauliflower.
     The Spruce
  3. For coarser grains, use the large shredding disk on the food processor or use a box grater.