This Keto Chicken Cauliflower Casserole hits all the right notes: creamy, cheesy, and satisfying without the carb overload. It’s the kind of weeknight dinner that feels cozy but doesn’t take all night to make. If you love comfort food and want something simple, this checks every box.
It’s kid-friendly, reheats well, and works for both meal prep and last-minute dinners. Best of all, you won’t miss the pasta or rice—this casserole is full of flavor and texture.
Ingredients
Method
- Prep the oven and pan. Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish with butter or olive oil.
- Cook the cauliflower. If using fresh cauliflower, cut into bite-size florets. Steam or microwave until just tender, about 5–7 minutes. If using frozen, microwave according to package directions. Drain well and pat dry to remove excess moisture.
- Make the creamy sauce. In a large skillet over medium heat, melt butter or warm olive oil. Add minced garlic and cook 30–60 seconds until fragrant. Stir in cream cheese, heavy cream, and chicken broth. Whisk until smooth and creamy, about 2–3 minutes.
- Season it up. Add onion powder, smoked paprika, salt, and pepper. Stir in 1.5 cups shredded cheddar and 1/2 cup mozzarella (if using) until melted into the sauce.
- Combine the base. In a large bowl, mix the cooked cauliflower and shredded chicken. Pour the cheese sauce over the top and toss gently to coat everything evenly.
- Assemble the casserole. Transfer the mixture to the prepared baking dish. Sprinkle the remaining cheddar and mozzarella over the top. Add crumbled bacon if you like.
- Bake to bubbly. Bake for 18–22 minutes, until the casserole is hot and the cheese is melted and lightly browned around the edges. For extra color, broil for 1–2 minutes at the end, watching closely.
- Finish and serve. Let it rest for 5 minutes to set. Garnish with chopped parsley or chives. Serve warm.
What Makes This Special
This casserole takes a classic chicken-and-cheese combo and swaps the usual starch for cauliflower, keeping it low-carb while still comforting. The sauce is rich and savory with cream cheese, cheddar, and a touch of garlic, so every bite is satisfying.
You can use rotisserie chicken to save time, and the ingredients are easy to find. It’s also adaptable—add spinach, bacon, or different cheeses and make it your own. The result is a hearty, family-friendly dish that fits keto and low-carb lifestyles without feeling restrictive.
Shopping List
- Chicken: 3 cups cooked, shredded or chopped (rotisserie works great)
- Cauliflower: 1 large head (about 6 cups florets) or two 12-ounce bags frozen florets
- Cream cheese: 6 ounces, softened
- Heavy cream: 1/2 cup
- Chicken broth: 1/2 cup (low-sodium recommended)
- Cheddar cheese: 2 cups shredded (divided)
- Mozzarella cheese:1 cup shredded (optional for extra melt)
- Butter or olive oil: 1–2 tablespoons
- Garlic: 2–3 cloves, minced (or 1 teaspoon garlic powder)
- Onion powder: 1 teaspoon
- Smoked paprika: 1/2 teaspoon (adds depth)
- Salt and black pepper: to taste
- Fresh parsley or chives: for garnish (optional)
- Crumbled bacon: optional topping for extra flavor
Step-by-Step Instructions
- Prep the oven and pan. Preheat your oven to 375°F (190°C).
Lightly grease a 9×13-inch baking dish with butter or olive oil.
- Cook the cauliflower. If using fresh cauliflower, cut into bite-size florets. Steam or microwave until just tender, about 5–7 minutes. If using frozen, microwave according to package directions.
Drain well and pat dry to remove excess moisture.
- Make the creamy sauce. In a large skillet over medium heat, melt butter or warm olive oil. Add minced garlic and cook 30–60 seconds until fragrant. Stir in cream cheese, heavy cream, and chicken broth.
Whisk until smooth and creamy, about 2–3 minutes.
- Season it up. Add onion powder, smoked paprika, salt, and pepper. Stir in 1.5 cups shredded cheddar and 1/2 cup mozzarella (if using) until melted into the sauce.
- Combine the base. In a large bowl, mix the cooked cauliflower and shredded chicken. Pour the cheese sauce over the top and toss gently to coat everything evenly.
- Assemble the casserole. Transfer the mixture to the prepared baking dish.
Sprinkle the remaining cheddar and mozzarella over the top. Add crumbled bacon if you like.
- Bake to bubbly. Bake for 18–22 minutes, until the casserole is hot and the cheese is melted and lightly browned around the edges. For extra color, broil for 1–2 minutes at the end, watching closely.
- Finish and serve. Let it rest for 5 minutes to set.
Garnish with chopped parsley or chives. Serve warm.
Storage Instructions
- Refrigerator: Store leftovers in an airtight container for up to 4 days.
- Freezer: Freeze tightly wrapped portions for up to 2 months. Thaw overnight in the fridge before reheating.
- Reheating: Warm in a 325°F (165°C) oven until hot, or microwave in short bursts, stirring midway.
Add a splash of cream if it looks dry.
Benefits of This Recipe
- Low-carb and keto-friendly: Uses cauliflower instead of pasta or rice for fewer carbs.
- High in protein and satisfying: Chicken and cheese keep you full longer.
- Meal prep friendly: Easy to make ahead, portion, and reheat.
- Flexible ingredients: Works with leftover chicken and pantry staples.
- Family-approved flavors: Creamy, cheesy, and comforting without feeling heavy.
Pitfalls to Watch Out For
- Watery casserole: Cauliflower holds water. Drain and pat dry after cooking. Avoid overcooking before baking.
- Overly salty: If using salty broth, bacon, or cheese, reduce added salt and taste as you go.
- Dry texture: If the mixture seems tight before baking, add a splash of cream or broth to loosen it.
- Greasy top: Too much cheese can separate.
Stick to the amounts listed, or blend cheddar with mozzarella for a smoother melt.
- Bland flavor: Don’t skip the seasoning. Garlic, onion powder, and paprika make a big difference.
Recipe Variations
- Buffalo Ranch: Add 2–3 tablespoons buffalo sauce and 1 tablespoon ranch seasoning to the cheese sauce. Top with green onions.
- Broccoli Cheddar: Swap half the cauliflower for broccoli florets.
Great for extra color and nutrients.
- Spinach and Artichoke: Stir in 2 cups chopped spinach and 1/2 cup chopped artichoke hearts. Use a blend of mozzarella and Parmesan.
- Bacon Jalapeño Popper: Mix in chopped jalapeños (fresh or pickled), extra cream cheese, and crumbled bacon.
- Mediterranean: Add chopped olives, sun-dried tomatoes, and feta. Season with oregano and a squeeze of lemon.
- Dairy-Light Option: Use less cheese and swap part of the heavy cream for unsweetened almond milk.
Thicken with a bit more cream cheese.
FAQ
Can I use raw chicken instead of cooked?
Yes, but cook it first. You can dice raw chicken and sauté it in a skillet with salt and pepper until cooked through, then proceed with the recipe. Using pre-cooked or rotisserie chicken saves time and keeps things simple.
Is frozen cauliflower rice okay?
It works, but the texture is softer.
Use about 4–5 cups, cook just until tender, and drain very well. You may want to reduce broth slightly to prevent a watery casserole.
What cheeses melt best for this?
Cheddar brings flavor, while mozzarella delivers stretch. A mix of the two is ideal.
Fontina, Monterey Jack, or Gruyère also melt beautifully if you want to switch it up.
How can I make it spicier?
Add red pepper flakes, diced jalapeños, or a splash of hot sauce to the sauce. Smoked paprika can be swapped for chipotle powder for a deeper, smoky heat.
Can I make this ahead?
Absolutely. Assemble the casserole up to the baking step, cover, and refrigerate for up to 24 hours.
Bake uncovered, adding 5–10 extra minutes since it’s starting cold.
What can I serve with it?
A simple green salad, roasted green beans, or sautéed zucchini all pair nicely. If you’re not strict keto, a side of roasted carrots or a light soup also works well.
How many carbs are in a serving?
Exact numbers vary by brands and portions, but a typical serving lands around 6–8g net carbs. For precision, plug your ingredients into a nutrition calculator.
Can I make it without cream cheese?
Yes.
Use more heavy cream and a bit of shredded cheese to thicken, or add 2–3 tablespoons mascarpone. The texture will be slightly less tangy but still creamy.
How do I keep the top from over-browning?
Cover loosely with foil if it’s browning too fast. Remove during the last few minutes to let the cheese finish melting and bubbling.
Is this gluten-free?
Yes, as written it’s naturally gluten-free.
Just double-check your broth and seasonings to ensure there are no hidden starches.
Wrapping Up
This Keto Chicken Cauliflower Casserole delivers cozy comfort with simple ingredients and reliable results. It’s easy enough for a weeknight, flexible for meal prep, and welcoming to add-ins. Keep it classic or try a variation that matches your mood. Either way, you get a creamy, cheesy bake that satisfies without the carbs. Add it to your rotation—you’ll be glad you did.
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