Cauliflower and Chicken Casserole
Transform your weeknight dinner routine with this hearty and flavorful Cauliflower and Chicken Casserole! Combining tender roasted cauliflower, juicy shredded chicken, and a rich, creamy Parmesan sauce, this baked casserole is layered with cheesy goodness and topped with crispy breadcrumbs for the perfect golden finish. Seasoned with aromatic garlic and onion powder, this dish is the epitome of comfort food with a healthy twist. It's easy to prepare, taking just 20 minutes of prep time before baking to bubbly perfection. Garnish with fresh parsley for a vibrant touch, and serve this crowd-pleasing casserole as a wholesome main dish that's sure to have everyone coming back for seconds. Perfect for meal prep or a satisfying family dinner, this recipe is the ultimate blend of indulgence and nutrition.
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Recipe Information
Ingredients
- 2 pieces Chicken breasts
- 1 head Cauliflower
- 2 tablespoons Olive oil
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 3 tablespoons Butter
- 3 tablespoons All-purpose flour
- 2 cups Milk
- 0.5 cup Parmesan cheese, grated
- 1 cup Cheddar cheese, shredded
- 0.5 cup Bread crumbs
- 2 tablespoons Fresh parsley, chopped
Instructions
Preheat your oven to 375°F (190°C).
Cut the cauliflower into bite-sized florets and place on a baking sheet. Drizzle with 1 tablespoon of olive oil, and season with half the salt, black pepper, and garlic powder. Toss to coat evenly, then roast in the preheated oven for 20 minutes until lightly golden and tender.
While the cauliflower is roasting, boil the chicken breasts in a medium pot of salted water for 10-12 minutes or until fully cooked. Remove from water, let cool slightly, then shred into bite-sized pieces.
In a large skillet over medium heat, melt the butter. Stir in the flour and cook for 1-2 minutes until lightly golden and bubbly to form a roux.
Gradually whisk in the milk, making sure there are no lumps. Cook for 4-5 minutes, stirring constantly, until the sauce thickens.
Stir in the Parmesan cheese, remaining salt, onion powder, and a pinch of black pepper. Remove from heat and fold in the shredded chicken and roasted cauliflower until coated with the sauce.
Grease a 9x13-inch casserole dish with the remaining olive oil. Spread the chicken and cauliflower mixture evenly in the dish.
Sprinkle the shredded cheddar cheese over the top, followed by an even layer of bread crumbs.
Bake in the preheated oven for 20-25 minutes, or until the cheese is melted, bubbly, and the bread crumbs are golden brown.
Remove from the oven, sprinkle with fresh parsley, and let rest for 5 minutes before serving.
Nutrition Facts
Calories |
2457 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 138.3 g | 177% | |
| Saturated Fat | 66.5 g | 332% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 589 mg | 196% | |
| Sodium | 5742 mg | 250% | |
| Total Carbohydrate | 119.0 g | 43% | |
| Dietary Fiber | 16.6 g | 59% | |
| Total Sugars | 40.4 g | ||
| Protein | 189.9 g | 380% | |
| Vitamin D | 6.1 mcg | 31% | |
| Calcium | 2166 mg | 167% | |
| Iron | 10.9 mg | 61% | |
| Potassium | 3012 mg | 64% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
