Creamy Chicken Cauliflower Rice Casserole – Easy Low Carb Dinner

Posted on November 16, 2025

creamy chicken cauliflower rice casserole - featured image

I’ll be honest—this recipe had me hooked the moment I heard “cheesy” and “low carb” in the same sentence. Creamy Chicken Cauliflower Rice Casserole isn’t just comfort food; it’s smart comfort food. This is the dish I make when I want something indulgent but still want to stick to my low-carb goals. Plus, it’s ridiculously easy to whip up, even on a busy weeknight.

Picture this: tender shreds of juicy chicken, mixed with perfectly seasoned cauliflower rice, all smothered in a rich, cheesy sauce and baked to bubbly golden perfection. If your mouth isn’t watering yet, just wait. Let’s dive into the details!

Why You’ll Love This Recipe

Oh, where do I start? This casserole ticks all the boxes for a satisfying, crowd-pleasing dinner. Here’s why it’s a regular in my meal rotation:

Low Carb & Keto-Friendly: Made with cauliflower rice instead of regular rice, this dish is perfect for keeping carbs in check without sacrificing flavor.
Super Cheesy: The creamy sauce is loaded with cheddar and cream cheese—two of my favorite things ever.
Protein-Packed: Thanks to shredded chicken, this meal will keep you full and happy.
Meal Prep Superstar: It reheats beautifully, making it ideal for leftovers or make-ahead lunches.
Quick and Easy: You can have this prepped and ready for the oven in under 30 minutes.

This is the kind of recipe that feels indulgent but is secretly pretty wholesome. Every time I make it, my family cleans their plates—no complaints, just happy faces!

What Ingredients You’ll Need

Let’s break down the ingredients. Chances are, you already have most of these on hand. Here’s what you’ll need:

Cooked shredded chicken (3 cups / ~450g) — Rotisserie chicken works perfectly here, or you can use leftover roast chicken. Save yourself time!
Cauliflower rice (4 cups / ~500g) — Fresh or frozen both work. If frozen, thaw and squeeze out excess moisture.
Cheddar cheese (1 ½ cups / ~170g, shredded) — Sharp cheddar adds the best flavor, but feel free to use your favorite cheese blend.
Cream cheese (4 oz / 115g, softened) — This makes the sauce irresistibly creamy.
Heavy cream (½ cup / 120ml) — Adds richness to the sauce. Half-and-half can work in a pinch.
Butter (2 tbsp / 28g) — For sautéing and adding flavor.
Garlic (2 cloves, minced) — Fresh garlic is ideal, but garlic powder works if you’re out of fresh.
Onion (1 small, diced) — Adds a touch of sweetness and rounds out the flavors.
Salt & pepper — Season to taste. I usually start with ½ tsp salt and ¼ tsp black pepper and adjust as needed.
Optional toppings: Fresh parsley or additional shredded cheese for garnish.

Quick note: If you’re cooking chicken from scratch, I recommend seasoning it lightly with salt, pepper, and garlic powder before shredding. It makes all the difference in the final dish!

Equipment Needed

You don’t need a fancy setup for this recipe, and that’s part of the beauty of it. Here’s what you’ll need:

Large skillet: For sautéing the veggies and making the sauce.
Mixing spoon or spatula: To stir everything together without making a mess.
9×13-inch casserole dish: My trusty dish has been with me for years—and it’s perfect for this recipe.
Cheese grater: If you’re shredding your own cheese (highly recommend for better melting).
Kitchen knife: To dice your onion and mince the garlic.

If you’re short on tools, don’t worry—this recipe is forgiving. I’ve even made it in a cast iron skillet and popped the whole thing into the oven!

How to Make It: Step-by-Step

Ready to make this creamy, cheesy masterpiece? Let’s get started!

Preheat your oven: Set it to 375°F (190°C) and grease your casserole dish with butter or nonstick spray.
Sauté the veggies: In a large skillet over medium heat, melt the butter. Add the diced onion and garlic, cooking until softened and fragrant—about 3-4 minutes.
Cook the cauliflower rice: Stir the cauliflower rice into the skillet and cook for 5-7 minutes, until tender and most of the moisture has evaporated. Season lightly with salt and pepper.
Make the cheese sauce: Reduce heat to low and add the cream cheese to the skillet. Stir until melted and smooth. Pour in the heavy cream and let it simmer for 1-2 minutes. Finally, stir in 1 cup of shredded cheddar until fully melted.
Combine everything: Add the shredded chicken to the skillet and mix until evenly coated with the sauce. Taste and adjust seasoning if needed.
Assemble the casserole: Pour the mixture into your prepared casserole dish. Spread it out evenly and sprinkle the remaining ½ cup of cheddar on top.
Bake: Place the casserole in the oven and bake for 20-25 minutes, until bubbly and golden brown on top.
Serve: Let the casserole cool for 5 minutes before serving. Garnish with fresh parsley or extra cheese if desired. Enjoy!

That’s it! You’ll be enjoying cheesy, creamy comfort food in less than an hour.

My Best Tips & Techniques

Here are the tricks I’ve learned from making this casserole more times than I can count:

Dry your cauliflower rice: If you’re using frozen cauliflower rice, press out any extra water with a clean kitchen towel after thawing. This prevents a watery casserole.
Use room temperature cream cheese: It melts into the sauce more easily, avoiding lumps.
Add seasoning layers: Season the chicken, cauliflower rice, and cheese sauce separately to build deeper flavor.
Shred your own cheese: Pre-shredded cheese often has anti-caking agents, which can make your sauce grainy. Freshly shredded cheese melts like a dream.
Make it ahead: You can assemble the casserole up to a day in advance and store it in the fridge. Just bake it fresh when you’re ready to eat!

Trust me—these little tweaks make a big difference!

Ways to Mix It Up

This recipe is super versatile. Here are some fun ways to switch things up:

Spicy Kick: Add diced jalapeños or a teaspoon of chili powder to the sauce for a little heat.
Broccoli Boost: Swap half the cauliflower rice for chopped broccoli florets. It’s still low carb and adds a nice texture.
Buffalo Style: Mix in ¼ cup hot sauce and top with crumbled blue cheese for a fun twist.
Mediterranean Flair: Add sun-dried tomatoes, black olives, and a sprinkle of oregano.
Vegetarian Option: Skip the chicken and add sautéed mushrooms or zucchini instead.

Have fun experimenting—I’ve tried all these versions, and they’re all winners!

Serving Ideas & Storage

This casserole is so versatile, you can serve it in a variety of ways:

Serving Suggestions:

Solo Star: It’s hearty enough to stand alone as a main dish—just add a side salad.
Family Dinner: Pair it with some garlic bread or roasted veggies for a complete meal.
Leftovers: Wrap individual portions and microwave for 1-2 minutes to reheat.

Storage Instructions:

Refrigerator: Store in an airtight container for up to 4 days. Perfect for meal prep!
Freezer: Freeze portions in airtight containers for up to 3 months. Thaw in the fridge overnight before reheating.
Reheating: To keep it creamy, reheat in the oven at 350°F (175°C) for 10-15 minutes, or microwave on medium power.

Pro tip: This casserole tastes even better the next day as the flavors meld together!

Nutritional Info & Health Benefits

Here’s the approximate nutrition breakdown per serving (based on 6 servings):

Calories	320
Protein	25g
Carbs	8g
Fat	23g

Why it’s a winner:

Low carb: Perfect for keto and low-carb diets.
Protein-rich: Keeps you full and satisfied.
Vegetable-packed: Cauliflower rice sneaks in extra veggies without anyone noticing.

Real talk: This isn’t “diet food.” It’s comfort food that happens to be low carb—and that’s what makes it so great!

Final Thoughts

There you have it—Creamy Chicken Cauliflower Rice Casserole! Whether you’re cooking for your family, hosting friends, or just want a cozy meal for yourself, this recipe will not disappoint.

It’s cheesy, creamy, and packed with flavor that feels like a hug in casserole form. Plus, it’s versatile enough to suit whatever mood you’re in—spicy, veggie-loaded, or classic comfort.

If you try this recipe, let me know how it turns out! Drop a comment below or tag me on Instagram @yourhandle—I love seeing your creations. Happy cooking!

FAQs

Q: Can I use frozen cauliflower rice?

A: Absolutely! Just make sure to thaw it first and squeeze out any excess moisture to prevent a watery casserole.

Q: Can I use pre-cooked chicken?

A: Yes! Rotisserie chicken or leftover grilled chicken works perfectly. Just shred it before adding it to the casserole.

Q: Can I make this ahead of time?

A: Definitely! Prepare the casserole, cover it tightly, and refrigerate for up to 24 hours. Bake it fresh when you’re ready to eat.

Q: Is there a dairy-free option?

A: Yep! Swap the cream cheese and cheddar for dairy-free alternatives, and use coconut cream instead of heavy cream. The flavor will be slightly different but still delicious.

Q: How do I know when it’s done baking?

A: Look for bubbling edges and melted, golden-brown cheese on top. If you’re unsure, insert a thermometer into the center—it should read 165°F (74°C).

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