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Chicken Cauliflower Casserole

Chicken Cauliflower Casserole (Low Carb)

What's not to love about this easy-to-make Chicken Cauliflower Casserole? It's full of chicken, veggie, and cheesy goodness for a high-protein meal that's low in carbs, calories, and fat.
Course Main Course
Cuisine American
Keyword cauliflower casserole, chicken cauliflower, Low carb casserole
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4
Calories 288kcal


  • 1 lbs. cooked chicken, shredded
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 2 cups salsa
  • 3 cups cauliflower rice
  • 1 large egg
  • 1/3 cups low-moisture cheddar, shredded
  • 2 tablespoon low-moisture cheddar, shredded
  • 1 teaspoon cumin
  • ½ teaspoon paprika
  • Limes & cilantro for topping


  • Place cauliflower rice in a skillet with ¼ cup water over medium heat and cook until softened (about 5 minutes).
  • Preheat oven to 375F (190C) and grease a 7.5x11” baking dish lightly with extra virgin olive oil.
  • Remove the cauliflower rice from the heat and drain as much excess liquid as you can to prevent sogginess.
  • Place the cauliflower in a mixing bowl with the egg and 1/3 cup shredded cheddar. Mix until the egg and cheese are well-combined.
  • Transfer the cauliflower mixture to the prepared baking dish and smooth into an even layer.
  • Bake 20-25 minutes until set (test the crust with a fork to test consistency).
  • While the cauliflower bakes, add the bell peppers to a skillet and sauté for 4-5 minutes until soft.
  • Add the shredded chicken, paprika, cumin, sautéed bell peppers, and salsa to a mixing bowl and gently mix it all together. 
  • Once the cauliflower is done baking, spread the chicken mixture over the crust and sprinkle the remaining 2 tablespoons of cheese over the top.
  • Bake at 375F for 7 minutes to warm the chicken mixture and melt the cheese.
  • Serve immediately with limes and cilantro. 


This recipe is for 4 servings of low-carb casserole.
You can make your own cauliflower rice (like this recipe from Low Carb Yum) or buy it fresh or frozen from most major grocery stores.
This dish may get a bit soggy after sitting in the fridge as the salsa works its way into the cauliflower crust. However, it will still taste incredible.
Leftovers can be stored in an airtight container in the refrigerator for 3-4 days.


Calories: 288kcal | Carbohydrates: 14.9g | Protein: 40.6g | Fat: 3.1g | Saturated Fat: 0.5g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 0.6g | Trans Fat: 0g | Cholesterol: 139.7mg | Sodium: 913.4mg | Potassium: 498.4mg | Fiber: 5g | Sugar: 8.2g | Vitamin A: 805IU | Vitamin C: 102.3mg | Calcium: 90mg | Iron: 2.5mg | Net carbs: 9.9g