Description
A quick, healthy, and diabetic-friendly one-pot casserole recipe that is low carb, flavorful, and perfect for busy weeknights.
Ingredients
- 1.5 pounds chicken breast or thighs
- 4 cups cauliflower rice
- 2 large eggs
- 2 medium bell peppers, diced
- 1 medium zucchini, diced
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 cup diced tomatoes (no sugar added)
- 2 cups fresh spinach
- 1 cup shredded mozzarella or cheddar cheese
- ½ cup freshly grated Parmesan cheese
- 2 tablespoons olive oil
- 1 teaspoon Italian seasoning
- 1 teaspoon paprika
- Salt and pepper to taste
- Optional: 1 cup sliced mushrooms
- Optional: Chopped fresh herbs (parsley or basil)
- Optional: ¼ teaspoon red pepper flakes
Instructions
- Preheat oven to 375°F (190°C). Dice chicken, bell peppers, zucchini, and onion. Mince garlic. If making cauliflower rice fresh, pulse cauliflower in a food processor until rice-sized.
- Heat olive oil in a large oven-safe skillet over medium heat. Add diced onion and bell peppers; cook about 3 minutes until softened. Add garlic and cook 1 minute more, stirring.
- Add chicken pieces, season with salt, pepper, Italian seasoning, and paprika. Cook 5-7 minutes until chicken is mostly cooked through and no longer pink.
- Stir in cauliflower rice and diced tomatoes. Cook for 3 minutes to soften cauliflower slightly.
- In a bowl, whisk together eggs, shredded mozzarella, and Parmesan cheese.
- Pour cheese and egg mixture over skillet contents. Stir gently to combine. Add fresh spinach and fold in until wilted.
- Transfer skillet to oven (or pour mixture into casserole dish if skillet is not oven-safe). Bake uncovered for 15-20 minutes until eggs are set and top is slightly golden.
- Let casserole rest for 5 minutes before slicing. Garnish with fresh herbs and red pepper flakes if desired. Serve warm.
Notes
[‘Do not overcook cauliflower rice to avoid mushiness.’, ‘Use fresh garlic for best flavor.’, ‘Let casserole rest after baking to set properly.’, ‘For a crispier top, broil for last 2 minutes watching closely.’, ‘Substitute cheeses like pepper jack or gouda if desired, keeping total cheese amount the same.’, ‘Add cooked bacon or sausage for extra protein and flavor if not keeping it lean.’, ‘Leftovers store well in fridge up to 4 days; reheat gently with splash of water or broth.’, ‘Freezing is not recommended as casserole may separate and become watery.’]
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 slice (1/6 of cass
- Calories: 320
- Sodium: 420
- Fat: 15
- Saturated Fat: 6
- Carbohydrates: 8
- Fiber: 3
- Protein: 30
Keywords: diabetic, low carb, one-pot, casserole, quick dinner, healthy, chicken, cauliflower rice