Chicken Cauliflower Casserole
Indulge in comfort food without the guilt with this Chicken Cauliflower Casserole—a hearty, low-carb dish loaded with flavor and creamy goodness! This recipe combines tender roasted cauliflower florets, juicy seasoned chicken breast, and a velvety homemade cheese sauce made with sharp cheddar and Parmesan. Topped with a golden breadcrumb crust infused with paprika and parsley, this casserole is baked to bubbly perfection in just under an hour. Ideal for cozy family dinners or make-ahead meal prep, this nutritious and satisfying casserole serves six and is a delicious way to sneak more vegetables into your meal. With its creamy texture, cheesy richness, and savory notes, this casserole is destined to be a new weeknight favorite!
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Recipe Information
Ingredients
- 2 pieces chicken breasts
- 1 head cauliflower
- 2 tablespoons olive oil
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 3 tablespoons unsalted butter
- 3 tablespoons all-purpose flour
- 2 cups milk
- 2 cups shredded cheddar cheese
- 0.5 cups grated Parmesan cheese
- 0.75 cups breadcrumbs
- 1 teaspoon dried parsley
- 0.5 teaspoons paprika
Instructions
Preheat your oven to 375°F (190°C). Grease a 9x13-inch casserole dish with cooking spray or a light coating of olive oil.
Cut the cauliflower into small florets, rinse them, and pat them dry. Spread the florets on a baking sheet, drizzle with 1 tablespoon of olive oil, and sprinkle with 0.5 teaspoons of salt and 0.25 teaspoons of black pepper.
Roast the cauliflower in the preheated oven for 15-20 minutes, or until slightly golden and tender. Set aside.
While the cauliflower roasts, cook the chicken. Season the chicken breasts with the remaining salt, pepper, garlic powder, and onion powder.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Sear the chicken breasts for about 4-5 minutes on each side, until golden brown and fully cooked. Remove from the skillet, shred or dice the chicken, and set aside.
In the same skillet, melt the butter over medium heat. Stir in the flour and cook for 1 minute, whisking constantly to form a roux.
Slowly pour in the milk while continuing to whisk. Cook for 2-3 minutes until the sauce thickens, then remove from heat and stir in 1.5 cups of shredded cheddar cheese and all the Parmesan cheese until fully melted and smooth.
In a large mixing bowl, combine the roasted cauliflower, shredded chicken, and the cheese sauce. Mix until everything is evenly coated.
Pour the mixture into the prepared casserole dish and spread it out evenly. Sprinkle the remaining 0.5 cups of cheddar cheese over the top.
In a small bowl, mix the breadcrumbs, dried parsley, and paprika. Sprinkle this mixture evenly over the casserole.
Bake the casserole in the oven for 20 minutes, or until the cheese is bubbly and the breadcrumb topping is golden brown.
Remove the casserole from the oven and let it sit for 5 minutes before serving. Enjoy!
Nutrition Facts
Calories |
3002 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 177.9 g | 228% | |
| Saturated Fat | 92.9 g | 465% | |
| Polyunsaturated Fat | 3.2 g | ||
| Cholesterol | 705 mg | 235% | |
| Sodium | 7131 mg | 310% | |
| Total Carbohydrate | 147.6 g | 54% | |
| Dietary Fiber | 17.5 g | 62% | |
| Total Sugars | 41.6 g | ||
| Protein | 222.6 g | 445% | |
| Vitamin D | 5.4 mcg | 27% | |
| Calcium | 2917 mg | 224% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 2760 mg | 59% | |
*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.
