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Chicken & Rice Casserole

Creamy Chicken & Rice Casserole Loaded with Veggies

This Chicken & Rice Casserole combines tender chicken with riced cauliflower and spinach in a creamy, cheesy sauce.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 6 servings
Course: Dinner
Cuisine: American
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Casserole
  • 1 tbsp Avocado Oil Essential for sautéing, providing moisture; substitute with any neutral oil if preferred.
  • ½ medium Onion, diced Adds flavor depth and sweetness to the base.
  • 12 oz Frozen Riced Cauliflower Acts as the primary veggie boost to the casserole; fresh can be used but may require less cooking time.
  • 1 tsp Kosher Salt Enhances overall flavor; adjust to taste.
  • ½ tsp Ground Black Pepper Adds a subtle kick; increase if desired.
  • 3 cloves Garlic, minced Infuses aromatic depth into the dish.
  • ½ cup Low-fat Milk Brings creaminess to the sauce; can use any dairy or non-dairy milk.
  • ½ tsp Garlic Powder For an extra layer of garlic flavor.
  • 1½ tsp Italian Seasoning Adds herbal flavor; can replace with individual herbs.
  • 1 tbsp Dijon Mustard Introduces a tangy flavor.
  • 4 tbsp Cream Cheese Thickens the sauce while adding creaminess.
  • ½ cup Plain Greek Yogurt Enhances creaminess; sour cream can be used as well.
  • 3 cups Baby Spinach, roughly chopped Contributes nutrients and color.
  • 3 cups Cooked & Shredded Chicken Main protein; rotisserie chicken is convenient.
  • 1½ cups Cooked White Jasmine Rice Provides texture; consider brown rice for added fiber.
  • ¾ cup Shredded Cheddar Cheese Provides a gooey, melty topping; vegan cheese is an alternative.

Equipment

  • Large casserole dish
  • Large pot or Dutch oven
  • spatula

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 350°F (175°C) and grease a large casserole dish with a splash of avocado oil.
  2. In a large pot over medium-high heat, add a tablespoon of avocado oil and diced onion. Sauté for 3-4 minutes until translucent.
  3. Stir in the frozen riced cauliflower, kosher salt, and black pepper. Cook for 10-12 minutes until the cauliflower softens.
  4. Add minced garlic and sauté for an additional minute, stirring continuously.
  5. Reduce heat to low and mix in milk, garlic powder, Italian seasoning, Dijon mustard, cream cheese, Greek yogurt, and spinach. Stir until well-combined and spinach wilts.
  6. Add the shredded chicken and jasmine rice, folding the mixture gently until evenly coated.
  7. Pour the mixture into the prepared casserole dish, spreading it out evenly. Top with shredded cheddar cheese.
  8. Cover with foil and bake for 25 minutes. Remove foil and broil for an additional 2-3 minutes until golden brown.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 40gProtein: 30gFat: 20gSaturated Fat: 10gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gCholesterol: 80mgSodium: 600mgPotassium: 800mgFiber: 4gSugar: 3gVitamin A: 2500IUVitamin C: 15mgCalcium: 300mgIron: 3mg

Notes

Customize with your choice of protein or extra veggies. Store leftovers in an airtight container for up to 4 days.

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