Rating: 3 stars
2 Ratings
  • 5 star values: 0
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 1
  • 1 star values: 0

Get your veggies and your protein fix in this easy, gluten-free chicken and cauliflower-rice casserole. Riced cauliflower stands in for traditional rice, making this creamy casserole low in carbs but—with the simple combination of Cheddar cheese and chicken—suitable for even the pickiest of eaters.

EatingWell.com, January 2021


Credit: Will Dickey

Recipe Summary

15 mins
1 hr


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 400°F. Coat a 7-by-11-inch (2-quart) baking dish with cooking spray.

  • Place cauliflower in a microwaveable bowl. Cover tightly and microwave on High until tender, about 3 minutes. Drain, if necessary.

  • Combine cream cheese, garlic powder, onion powder, oregano, mustard, pepper, salt, cayenne and ¼ cup scallions in a large bowl; beat with an electric mixer on medium speed until smooth, about 1 minute. Fold in the cauliflower, chicken and 1 cup Cheddar. Spoon the mixture into the prepared baking dish. Sprinkle with the remaining ½ cup Cheddar and cover with foil.

  • Bake until bubbly, about 30 minutes. Uncover and bake until the cheese browns, about 10 more minutes. Remove from oven and sprinkle with the remaining ¼ cup scallions. Let stand for 10 minutes before serving.

Nutrition Facts

about 1 cup
348 calories; fat 22g; cholesterol 118mg; sodium 439mg; carbohydrates 7g; dietary fiber 2g; protein 32g; sugars 2g; niacin equivalents 10mg; saturated fat 13g; vitamin a iu 748IU.