You ever get a craving for something cheesy, hearty, and just, well, ridiculously comforting—but then you remember you’re trying to keep things on the keto side? Oh, I know the feeling. That’s usually when I start thinking about this loaded KETO chicken cauliflower rice casserole. The first time I made it (it was a Tuesday, kitchen a mess, I was halfway through an episode of The Great British Bake Off), I wasn’t expecting much. But let’s just say, the pan was scraped clean. Even my sister, who’s suspicious of any vegetable pretending it’s rice, asked for seconds. And let’s be honest—cauliflower is faking it, but in a good way!
Why This Is My Go-To Comfort Food (Even When I’m Tired)
I make this when the week’s been bonkers and I just need something dinner-ish that feels like a hug in a casserole dish (cheesy, but true). The combo of cooked chicken, gooey cheese, and that hint of bacon? My family goes wild for it, and I love that it doesn’t leave me in a carb-coma after dinner. The one thing that used to trip me up: getting the cauliflower rice not too watery (I’ve over-mushed it before; oops).
And besides, who doesn’t want a meal that leaves you excited for leftovers?
The Stuff You Need (And Some Optional Swaps)
- About 3 cups cooked chicken, chopped or shredded (sometimes I grab that grocery store rotisserie chicken; shortcuts are my love language)
- 4 cups cauliflower rice (honestly, bagged frozen works fine, but I’ve riced my own with a box grater when feeling ambitious)
- 1 cup shredded cheddar (or a blend; my grandmother insists on sharp cheddar, but honestly, it’s up to you)
- 1/2 cup sour cream (I use Greek yogurt in a pinch—works fine!)
- 4 slices bacon, cooked crisp and crumbled (skip if you’re anti-bacon, but really, who’s anti-bacon?)
- 1/4 cup chopped green onions
- 1/2 teaspoon garlic powder (more if you wanna keep vampires at bay)
- 1/2 teaspoon smoked paprika
- Salt and pepper (a good pinch, or to taste)
- Optional: a handful of spinach or chopped broccoli for extra green—occasionally I’ll toss some in if it’s lurking in the fridge
How I Actually Make It (Not Always Perfectly)
- Preheat oven to 375°F (190°C) and grease a baking dish, something like an 8×8. I use olive oil spray, though I once just wiped it with butter—worked fine, just maybe a little too buttery? If that’s a thing?
- If you’re not using pre-cooked chicken, cook and shred your chicken first. It’s honestly a snap with leftover roast. (Sometimes I poach, sometimes I just use that sneaky rotisserie.)
- For the cauliflower rice: If using frozen, zap in the microwave and squeeze out as much water as you can (I use a clean tea towel—be careful, it’s hot!); if you’re ricing your own, just pulse florets in a food processor until it’s, I dunno, rice-ish. Doesn’t have to be perfect.
- In a big bowl, throw together chicken, cauliflower rice, most of the cheese (save a big handful for the top!), sour cream, bacon (I always sneak a piece), green onions, garlic powder, paprika, and a sprinkle of salt and pepper. Toss in greens if you like—up to you.
- Spread everything in the baking dish. Top with that reserved cheese. It will look a bit messy at this point—don’t sweat it.
- Bake for about 20–25 minutes, or until it’s bubbling and gloriously melty on top. I sometimes broil it for 2-3 more mins if I want a little more golden color—just watch it closely so it doesn’t go from golden to… you know, black.
- Let it cool for a few minutes before scooping. This is the part where I usually hover over the pan and “just taste” (it never stops at one bite).
Little Notes I’ve Collected (a.k.a. My Oops Moments)
- Too much liquid? Squeeze that steamed cauliflower rice like it owes you money. More water means a soggy casserole and, well, no thanks.
- If you use full-fat Greek yogurt instead of sour cream, sometimes it’s a little tangier. My son claims you can always taste the difference. I think he just likes to argue with me.
- I’ve definitely over-baked it once and the cheese turned tough—don’t do that; watch the oven!
Variations I’ve Tried (and One That Flopped)
- Mushroom version: I sauté mushrooms and toss them in once in a while. Tastes earthy, almost fancy. I love it.
- Buffalo-style: Dash in some hot sauce and blue cheese—it’s basically wings, but in sneaky casserole form.
- I did try swapping chicken for canned tuna once—it was… well, not my favorite, let’s just leave it at that.
What If I Don’t Have All the Gear?
A food processor makes fast work of the cauliflower rice, but honestly, a box grater will do. Once I even chopped it by hand. It was… a workout. As for a baking dish, I’ve used an oven-safe skillet (hello, cast iron fans!), and it worked just fine.
How To Store This (but Good Luck Having Leftovers)
Technically, you can refrigerate leftovers for 3 days in a lidded container. But in my house, it never sees day two. If you’re a meal prepper, portion it right after baking so you don’t end up at the fridge with a fork at midnight—not that I’ve ever done such a thing… Oh, and it freezes well too, but wrap it tight so it doesn’t get freezer weirdness.
Serving Ideas (and a Bonus Family Tradition)
I usually just scoop big heaps straight from the pan, but if I’m feeling proper, I’ll add a fresh green salad or crunchy cucumber slices. My daughter insists on a dollop of extra sour cream and a shake of everything bagel seasoning on hers (seriously!). If we’re all home on a Sunday, sometimes we pile it on lettuce cups for a keto taco-night twist.
Learnt The Hard Way: My Pro Tips
- I once tried rushing and mixed in the cauliflower rice straight from the freezer—trust me, you’ll end up with a puddle. Thaw and squeeze, friend.
- Don’t skimp on the salt. Cauliflower needs a bit of help in the flavor department.
- If you like golden cheese on top, broil but keep watch—walk away for a minute, and you’ll regret it. (Still tasted okay, just looked a bit sad).
Wait, You Have Questions?
- Does cauliflower rice really taste like rice? Eh, not exactly. But it soaks up flavors beautifully—I actually think it’s tastier here if you use plenty of seasoning. If you wanna see other folks’ tips for cauliflower rice, check out the Keto Food subreddit (lots of opinions there!)
- Can I make this dairy free? Sure thing. Use dairy-free cheese (I’ve done it with Violife), and swap in unsweetened coconut yogurt. It’s different, but honestly, not bad.
- How do I reheat leftovers? Oven or microwave, whatever’s quickest. Overnight in the fridge somehow makes the flavors even better, at least to my taste buds.
- Can I make this ahead for a party? Yup. Put it all together up to a day ahead, cover, and bake it off when ready. In fact, Wholesome Yum has a similar trick I borrowed.
- Can I use turkey instead of chicken? Why not? I have, especially post-holidays—it’s a great way to use up that leftover turkey hiding in the freezer.
Digression here—my neighbor once used duck in a similar casserole. Said it was “posh.” I didn’t try it, though. Maybe someday if I’m feeling very fancy (or win the lottery… whatever comes first).
So, there you go. My not-quite-perfect but totally comforting version of Loaded KETO Chicken Cauliflower Rice Casserole. If you try it, let me know how it goes—or tell me if you come up with a better add-in. Honestly, that’s half the fun.
Ingredients
- 3 cups cooked chicken breast, shredded
- 1 large head cauliflower, riced (about 4 cups)
- 1 cup sour cream
- 1 1/2 cups shredded cheddar cheese, divided
- 1/2 cup cooked bacon, crumbled
- 1/2 cup green onions, sliced
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
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1Preheat oven to 375°F (190°C) and grease a 9×13-inch casserole dish.
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2In a large bowl, combine riced cauliflower, shredded chicken, sour cream, 1 cup of cheddar cheese, garlic powder, salt, and black pepper. Mix well.
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3Spread the mixture evenly in the prepared casserole dish.
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4Top with remaining 1/2 cup cheddar cheese and crumbled bacon.
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5Bake for 30 minutes, or until hot and bubbly. Remove from oven and garnish with sliced green onions before serving.
CLICK FOR NUTRITION INFO
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Approximate Information for One Serving
Serving Size:
1 serving
Calories:
330 caloriescal
Protein:
26gg
Fat:
22gg
Saturated Fat:
0g
Trans Fat:
0g
Cholesterol:
0mg
Sodium:
0mg
Potassium:
0mg
Total Carbs:
6gg
Fiber:
0g
Sugar:
0g
Net Carbs:
0g
Vitamin A:
0
Vitamin C:
0mg
Calcium:
0mg
Iron:
0mg
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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