​Chicken and Broccoli Cauliflower Rice Casserole

Servings 8 servings
Author Jessica Ivey, RDN


  • 2 lb. boneless, skinless chicken breasts
  • Olive oil
  • Salt and pepper, to taste
  • 1 head fresh cauliflower
  • 1 (16-oz.) package frozen broccoli cuts
  • 2 tablespoons light sour cream
  • 1 teaspoon garlic powder
  • 1 teaspoon dried parsley
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 cup shredded part-skim mozzarella cheese
  • 1 cup shredded Parmesan cheese, divided


  1. Preheat oven to 350ºF. Place chicken in a baking dish, and brush with olive oil. Season with salt and pepper. 

  2. Bake for 40 to 50 minutes or until a meat thermometer inserted into the center of the thickest breast registers 165ºF. Let cool. Chop chicken into bite-sized pieces. 

  3. Increase oven temperature to 400ºF. Cut cauliflower into florets. Pulse in a food processor until cauliflower resembles grains of rice or couscous.

  4. Stir together cauliflower "rice," chicken, broccoli, sour cream, garlic powder, parsley, salt and pepper in a large bowl. Stir in mozzarella cheese and 1/2 cup Parmesan cheese.

  5. Spread mixture in a 13x9-inch baking dish coated with cooking spray (or use two 8-inch square baking dishes). 

  6. Bake casserole for 45 minutes. Sprinkle remaining 1/2 cup Parmesan cheese over top, and bake 5 minutes longer or until browned.

Recipe Notes

Place casserole mixture in two 8-inch baking dishes, if desired. Bake one now, and freeze one for later or give the second casserole away.