This easy and convenient chicken and cauliflower rice casserole is perfect for a low carb weeknight meal! Gluten free and LCHF recipe.
This post is sponsored by Tyson Foods, Inc. All comments and opinions are my own. This post may also contain affiliate links, which means that at no extra cost to you I can make a tiny bit of money to help support this blog. Thank you!
Don't you just LOVE one pot meals? I created this recipe with simplicity and convenience in mind - and of course it would also have to be low carb! The idea formed while I was in Walmart the other day, and saw this pack of Tyson® Grilled & Ready® Fully Cooked Oven Roasted Diced Chicken Breast. It looked absolutely perfect!
These Tyson Grilled & Ready products are really handy: they're all super low in carbs (because they're not breaded or battered - yay!), and contain 13-21g of protein per serving of 3 oz! They're ideal for salads, wraps, meal prep, and loads of your favorite chicken recipes! They're also made with 100% all natural white meat chicken (and no antibiotics - ever!) - so the whole family will love them too!
While I was in Walmart I also picked up some wholesome frozen cauliflower rice (SO much easier than making your own - although if you want to know how to make it, check out my tutorial on how to make cauliflower rice), some shredded cheese and some tender fresh baby spinach.
Love casseroles? Check out all my low carb casseroles!
Key Ingredients & Substitutions
- Fully cooked diced chicken breast. The Tyson Grilled & Ready diced chicken goes straight from the freezer into the pan, so there's no raw chicken to handle and nothing to thaw. It's also where most of the protein comes from: each of the two large servings has about 49g of protein. Leftover roast chicken or shredded rotisserie chicken (skin removed) works too; you'll need about 2 cups.
- Frozen vs. fresh cauliflower rice. I used a 12 oz bag of frozen cauliflower rice because it's the easiest option and it cooks straight from frozen. Frozen rice releases some water as it heats, which is why it simmers in the broth until most of the liquid is gone. Fresh cauliflower rice (about 3 cups, or one small head riced in a food processor) is a little firmer and holds less water, so it needs only 3 to 4 minutes of simmering and you can start with a splash less broth. Either way, aim for tender grains that still have a little bite.
- Chicken broth. Just half a cup gives the cauliflower rice flavor as it cooks. Use chicken stock, bone broth, or even water with a pinch of bouillon if that's what you have.
- Baby spinach. It wilts down to almost nothing, so don't be alarmed by the pile in the pan. Chopped kale or frozen spinach (thawed and squeezed dry) are good swaps.
- Heavy cream and shredded cheese. Together they make the creamy, cheesy sauce that turns this into a casserole. I used an Italian blend, but mozzarella, mild cheddar or Monterey Jack melt just as well. Full-fat cream cheese can stand in for the heavy cream in a pinch.
How to Make a One Pot Chicken and Cauliflower Rice Casserole
To start this delicious meal, add some olive oil to a large skillet (I love this cast iron pan!) and add the Tyson Grilled & Ready Fully Cooked Oven Roasted Diced Chicken Breast. Sauté for a few minutes, turning the pieces over occasionally.
Add the cauliflower rice and some chicken stock or broth. Bring the liquid to a boil, then reduce to a simmer.
Next, add the fresh baby spinach - you might need to add a couple of handfuls at a time and wait for it to wilt down - it just depends on the size of your pan!
To finish, add some heavy cream and shredded cheese (I used an Italian blend but mozzarella or mild cheddar would work well). Taste for seasoning and add salt and pepper as necessary.
Continue cooking until the sauce thickens a little, then serve.
The finished dish is creamy, delicious, and satisfying. This recipe makes two LARGE portions (perfect for a weeknight dinner) but if you have a larger skillet you could easily increase the recipe to serve three or four people. Having the chicken already fully cooked AND being able to simply warm it from frozen is such a time saver, and I'm looking forward to trying the other Tyson Grilled & Ready products!
A high-protein low carb dinner: each of those two large servings packs about 49g of protein for around 10g net carbs, so it's a filling, one-pan meal that keeps you satisfied all evening.
Helpful Tips
Use a big enough pan. A 10 to 12 inch skillet gives the cauliflower rice room to cook evenly and makes adding the spinach much easier. If you double the recipe, switch to a wide, deep skillet or a Dutch oven.
Let the liquid cook off. Simmer the cauliflower rice until most of the broth has been absorbed before you add the cream. Too much liquid left in the pan makes the finished casserole soupy instead of creamy.
Season at the end. The broth, cheese and seasoned chicken all bring salt to the dish, so taste it after the cheese has melted and only then add salt and pepper.
Keep the heat gentle once the cream goes in. A low simmer lets the sauce thicken without the cheese turning stringy or the cream separating.
Variations
- Broccoli cheddar. Swap the spinach for small broccoli florets and use sharp cheddar for a dinner that tastes like our Keto Broccoli Cheddar Chicken Bake.
- Italian style. Add a teaspoon of Italian seasoning and a couple of chopped sun-dried tomatoes, then finish with grated parmesan. Our Italian Cauliflower Rice uses the same flavors.
- Bacon and mushroom. Crisp a few slices of chopped bacon first, then cook sliced mushrooms in the drippings before adding the chicken.
- Spicy chicken. Stir in a pinch of red pepper flakes or a diced jalapeno, and use pepper jack in place of the Italian cheese blend.
- Oven-finished casserole. Scatter extra cheese over the top and slide the skillet under the broiler for 2 to 3 minutes until golden and bubbling.
Serving Ideas
This casserole is a complete meal on its own, with protein, veggies and a creamy sauce all in one pan. If you'd like something fresh alongside it, a simple green salad with a sharp vinaigrette or some sliced cucumbers and tomatoes cuts through the richness nicely.
For a bigger spread, serve it with roasted green beans, steamed broccoli or our Low Carb Fried Radishes, which crisp up like little potatoes.
Make-Ahead & Freezing
Make ahead and store: this is a great meal-prep recipe. Let the casserole cool, then divide it into airtight containers and keep it in the fridge for up to 4 days. Reheat portions in the microwave or in a skillet over low heat with a splash of broth or cream to loosen the sauce, since the cauliflower rice soaks it up as it sits.
Freezing: you can freeze it in freezer-safe containers for up to 2 months. Thaw overnight in the fridge and reheat gently, stirring often. Cream sauces can look a little grainy after freezing, but a good stir and a splash of cream while it warms brings it back together.
More Low Carb Chicken Dinners
If you loved this recipe, here are a few more you might enjoy:
- Keto Creamy Chicken
- Low Carb Chicken Artichoke Bake
- Low Carb Cheesy Ham Cauliflower Casserole
- Low Carb Spinach Cauliflower Casserole
📖 Recipe
One Pot Chicken and Cauliflower Rice Casserole
Ingredients
Equipment
Step-by-Step Instructions
- Heat the olive oil in a large skillet over medium heat and add the chicken (no need to thaw it). Sauté for 3 to 4 minutes, turning the pieces over occasionally.
- Add the cauliflower rice and chicken stock or broth. Bring the liquid to a boil, then reduce to a simmer and cook for about 5 minutes, until the cauliflower rice is tender and most of the liquid has been absorbed.
- Next, add the baby spinach a handful at a time and cook until it has wilted.
- To finish, stir in the heavy cream and shredded cheese. Taste for seasoning and add salt and pepper as necessary.
- Continue cooking over low heat for 2 to 3 minutes, until the sauce thickens a little, then serve.
Nutrition
Notes
Tried this recipe?
Let us know how it was!Nutritional information is provided as a courtesy and is my best approximation. Net carbs are calculated as the total grams carbs minus the total grams of fiber.
Jackie says
I plan to cook a bunch of chicken thighs I found on sale this week (.69/lb) and will definitively dice up some to throw in the freezer for this recipe. It looks like a great recipe for those I don't feel like cooking nights! - Jackie