Keto Chicken And Rice Casserole – Cozy, Low-Carb Comfort

Craving a cozy casserole without the carb crash? This Keto Chicken And Rice Casserole brings all the creamy, savory comfort you love—just smarter. Tender chicken, “rice” made from cauliflower, and a rich, cheesy sauce come together in one pan.

It’s weeknight-friendly, kid-approved, and doesn’t taste like a compromise. If you want a hearty meal that fits your low-carb goals and still feels like comfort food, this one hits the mark.

Why This Recipe Works

• Cauliflower rice stands in beautifully for traditional rice, soaking up flavor and staying tender without getting mushy.
• Rotisserie or leftover chicken makes prep fast and keeps the texture juicy and satisfying.
• A simple, creamy sauce brings everything together: full-fat dairy, a touch of broth, and cheese for body and flavor.
• One pan, minimal mess, and it reheats like a dream—perfect for meal prep or busy nights.
• Balanced macros: high in protein and healthy fats, low in carbs, and naturally gluten-free.

Ingredients

• 3 cups cooked, shredded chicken (rotisserie or leftover)
• 4 cups cauliflower rice (fresh or frozen, riced)
• 1 small onion, finely diced
• 2 cloves garlic, minced
• 1 cup broccoli florets, chopped small (optional but great for texture)
• 1/2 cup mushrooms, sliced (optional)
• 3 tablespoons butter or avocado oil
• 3/4 cup chicken broth (low-sodium)
• 1 cup heavy cream
• 4 oz cream cheese, softened and cubed
• 1 1/2 cups shredded cheese, divided (cheddar, mozzarella, or a blend)
• 2 tablespoons grated Parmesan
• 1 teaspoon Dijon mustard
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon dried thyme or Italian seasoning
• 1/4 teaspoon ground black pepper
• Salt to taste (start with 1/2 teaspoon and adjust)
• 2 tablespoons chopped fresh parsley (optional, for garnish)

Step-by-Step Instructions

1. Preheat and prep: Heat your oven to 375°F (190°C). Grease a 9×13-inch baking dish or similar casserole pan.
2. Sauté aromatics: In a large skillet over medium heat, melt the butter.
   

   Add onion and cook 3–4 minutes until soft. Stir in garlic and cook 30 seconds until fragrant.

3. Cook the veggies: Add mushrooms and broccoli. Sauté 3–5 minutes until they begin to soften.
   

   Season lightly with salt and pepper.

4. Bloom the spices: Stir in smoked paprika and thyme (or Italian seasoning) for 30 seconds to wake up the flavors.
5. Add cauliflower rice: Mix in the cauliflower rice and cook 5–6 minutes, stirring often, until excess moisture evaporates. You want it steamy and tender, not watery.
6. Build the sauce: Pour in the chicken broth and heavy cream. Add cream cheese and Dijon mustard.
   

   Stir gently until smooth and slightly thickened, 3–4 minutes.

7. Add cheese: Stir in 1 cup of the shredded cheese and the Parmesan. Taste and adjust salt and pepper.
8. Fold in chicken: Add the shredded chicken and stir until evenly coated. The mixture should be creamy but scoopable, not soupy.
9. Transfer and top: Spoon everything into the baking dish.
   

   Smooth the top and sprinkle with the remaining 1/2 cup shredded cheese.

10. Bake: Bake 18–22 minutes, until bubbly around the edges and the top is lightly golden.
11. Finish and serve: Let it rest 5–10 minutes to set. Garnish with parsley. Serve warm.

Keeping It Fresh

• Storage: Cool completely, then store in an airtight container in the fridge for up to 4 days.
• Reheat: Microwave single portions covered on medium power, 60–90 seconds at a time, stirring once.
  

  Or reheat covered in a 325°F (165°C) oven for 15–20 minutes.

• Freeze: Freeze in a freezer-safe dish for up to 2 months. Thaw overnight in the fridge, then reheat in the oven covered until hot. Add a splash of broth or cream if it seems dry.
• Meal prep tip: Portion into individual containers for grab-and-go lunches.

Benefits of This Recipe

• Low-carb and satisfying: Cauliflower rice keeps carbs in check while the protein and fat keep you full.
• One-dish convenience: Easy assembly, minimal cleanup, and reliable leftovers.
• Flexible flavors: Swap veggies, spices, or cheeses without losing the core texture.
• Family-friendly: Creamy, cheesy, and familiar—great for mixed-diet households.
• Budget-friendly: Uses pantry staples and leftover chicken efficiently.

What Not to Do

• Don’t skip cooking off moisture from the cauliflower rice.
  

  Excess water leads to a soggy casserole.

• Don’t use low-fat dairy. You’ll miss the creamy texture, and it may separate under heat.
• Don’t oversalt early. Cheese and broth add salt. Taste after the sauce comes together, then adjust.
• Don’t overbake. Once it’s bubbling and the cheese is golden, it’s done.
  

  Overbaking can dry out the chicken.

• Don’t skip resting time. A brief rest helps the sauce set, making cleaner slices and better texture.

Alternatives

• Dairy-free keto: Use full-fat coconut milk instead of cream, dairy-free cream cheese alternative, and a dairy-free shredded cheese substitute. Add 1 teaspoon nutritional yeast for savory depth.
• Vegetable swaps: Try chopped spinach, green beans, bell peppers, or zucchini (sauté zucchini longer to reduce moisture).
• Protein swaps: Use turkey, ground chicken, or cooked sausage. For seafood, try cooked shrimp and swap thyme for Old Bay.
• Spice profiles: Southwest (cumin, chili powder, pepper jack) or Italian (basil, oregano, mozzarella, and a few sun-dried tomatoes).
• Crunchy topping: Mix crushed pork rinds with Parmesan and a drizzle of melted butter.
  

  Sprinkle on top before baking for a keto-friendly crust.

FAQ

Can I use raw chicken instead of cooked?

Yes, but cook it first. Pan-sear bite-size pieces with salt and pepper until just cooked through, then proceed. Starting with cooked chicken keeps the bake time short and the texture consistent.

Is cauliflower rice necessary?

For a keto version, yes.

It mimics rice without the carbs. If you’re not strictly keto, you could use half cauliflower rice and half cooked brown rice, but that will raise the carb count.

How do I keep the casserole from getting watery?

Sauté the cauliflower rice until steam subsides and moisture cooks off. Avoid covering the casserole while baking, and let it rest before serving so the sauce can thicken.

What cheese works best?

Cheddar for sharp flavor, mozzarella for stretch, Monterey Jack for mild creaminess, or a blend.

A little Parmesan adds a savory punch. Avoid pre-shredded cheese if you can, as anti-caking agents can affect melting.

Can I make it ahead?

Absolutely. Assemble up to the baking step, cover, and refrigerate for up to 24 hours.

Bake uncovered, adding 5–10 extra minutes if it’s cold from the fridge.

How many carbs are in a serving?

Exact numbers vary by brands and portions, but a typical serving lands around 6–8g net carbs. Check your specific ingredients and adjust veggies or cheese to suit your targets.

Can I make it spicy?

Yes. Add red pepper flakes, a minced jalapeño, or swap in pepper jack.

A pinch of cayenne in the sauce also works well.

What if I don’t have cream cheese?

Use mascarpone or a thick dollop of sour cream. Reduce the broth slightly to keep the sauce rich and not runny.

In Conclusion

This Keto Chicken And Rice Casserole is pure comfort without the carb load. It’s creamy, hearty, and easy to customize with what you have on hand. Whether you’re cooking for meal prep or a cozy family dinner, it delivers on flavor and simplicity. Keep it in your rotation for a dependable, feel-good, low-carb classic.