Cheesy Low Carb Chicken & Cauliflower Casserole
This Cheesy Low Carb Chicken & Cauliflower Casserole is a delightful and indulgent dish that satisfies those cheesy cravings without the carbs. With tender bite-sized pieces of chicken mixed with creamy cauliflower and a rich, homemade cheese sauce, this casserole is a perfect low-carb alternative to traditional pasta dishes. It's a comforting meal that's sure to please anyone at the table, whether they're on a low-carb diet or not. Easy to prepare and packed with flavor, this dish will quickly become a family favorite. You can enjoy it as a hearty main course or as a delicious side. Great for meal prep or a cozy weeknight dinner!
N/A
Servings
N/A
Calories
10
Ingredients
Ingredients
frozen cauliflower
16 ounces (thawed and set aside)
stick margarine
3 tablespoons (melted for chicken)
boneless skinless chicken breasts
1.5 lbs (cut into bite-sized pieces)
chicken seasoning
1.5 tablespoons (for seasoning chicken)
stick margarine
2.5 tablespoons (for cheese sauce)
flour
2.5 tablespoons (for thickening cheese sauce)
shredded sharp cheddar cheese
2 cups (divided for sauce and topping)
2% low-fat milk
1.25 cups (for cheese sauce)
black pepper
0.5 teaspoons (to taste)
salt
0.25 teaspoons (to taste)
Instructions
1
Preheat your oven to 350°F (175°C).
2
In a large skillet, melt 3 tablespoons of margarine over medium heat.
3
Add the bite-sized chicken pieces to the skillet and sprinkle them with the chicken seasoning. Stir well to coat the chicken evenly.
4
Cook the chicken for about 6-8 minutes, or until it's no longer pink in the center and is lightly browned. Remove the cooked chicken from the skillet and set it aside.
5
To prepare the cheesy sauce, take a medium-sized saucepan and melt 2 1/2 tablespoons of margarine over medium-low heat.
6
Once melted, add 2 1/2 tablespoons of flour to the saucepan and cook while stirring for 1-2 minutes, until it's lightly browned, creating a roux.
7
Gradually whisk in 1 1/4 cups of low-fat milk, a little at a time, stirring constantly until the sauce is slightly thickened.
8
Once thickened, stir in 1 1/2 cups of shredded sharp cheddar cheese until it melts smoothly and reaches your desired consistency. If you want it thinner, add a bit more milk.
9
Season your cheese sauce with black pepper and salt according to your taste.
10
In a large mixing bowl, combine the thawed cauliflower, cooked chicken, and cheese sauce. Stir until everything is well coated.
11
Transfer the cauliflower and chicken mixture to a greased 2-quart baking dish.
12
Top the casserole with the remaining 1/2 cup of shredded cheese, ensuring it’s evenly distributed.
13
Bake in the preheated oven for 35 minutes, or until the cheese is bubbly and golden brown.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
The recipe is for Cheesy Low Carb Chicken & Cauliflower Casserole.
What is the primary low-carb substitute for pasta in this dish?
Frozen cauliflower is used as the low-carb alternative to traditional pasta.
How much frozen cauliflower is required?
You will need 16 ounces of frozen cauliflower.
How should the cauliflower be prepared before mixing?
The frozen cauliflower should be thawed and set aside.
What temperature should the oven be preheated to?
Preheat your oven to 350°F (175°C).
What type of chicken is best for this casserole?
The recipe calls for 1.5 lbs of boneless skinless chicken breasts.
How should the chicken be cut?
The chicken should be cut into bite-sized pieces.
How much chicken seasoning should I use?
You should use 1.5 tablespoons of chicken seasoning.
How long does the chicken need to cook in the skillet?
Cook the chicken for about 6-8 minutes until it is no longer pink and lightly browned.
How much margarine is used to cook the chicken?
Use 3 tablespoons of melted stick margarine for the chicken.
How do you make the roux for the cheese sauce?
Melt 2.5 tablespoons of margarine and stir in 2.5 tablespoons of flour, cooking for 1-2 minutes until lightly browned.
What kind of milk is used in the sauce?
The recipe specifies 1.25 cups of 2% low-fat milk.
What type of cheese provides the best flavor for this dish?
Shredded sharp cheddar cheese is recommended.
How much total cheese is needed?
You will need 2 cups of shredded sharp cheddar cheese in total.
How is the cheese divided in the recipe?
Use 1.5 cups for the sauce and the remaining 0.5 cup for the topping.
What seasonings are added to the cheese sauce?
The sauce is seasoned with 0.5 teaspoons of black pepper and 0.25 teaspoons of salt, or to taste.
How can I make the cheese sauce thinner?
If you prefer a thinner consistency, you can add a bit more milk to the sauce.
What should I use to bake the casserole?
Use a greased 2-quart baking dish.
How long does the casserole bake in the oven?
The casserole should bake for 35 minutes.
How do I know when the casserole is done?
It is done when the cheese is bubbly and golden brown.
Is this recipe suitable for meal prep?
Yes, it is noted as being great for meal prep or a cozy weeknight dinner.
Can this be served as a side dish?
Yes, it can be enjoyed as a hearty main course or a delicious side.
What makes this dish a comfort food?
Its rich, homemade cheese sauce and tender chicken make it a satisfying and indulgent meal.
How much flour is used for thickening?
The recipe requires 2.5 tablespoons of flour.
What is the total amount of margarine used in the entire recipe?
A total of 5.5 tablespoons of stick margarine is used.
Do I need to grease the baking dish?
Yes, the instructions specify using a greased baking dish.
What are the main categories for this recipe?
Common tags include low carb, chicken casserole, cheesy casserole, and cauliflower.
Does the recipe include instructions for the chicken seasoning?
The recipe lists it as an ingredient but does not provide a specific blend recipe; you can use your favorite store-bought or homemade version.
Is the milk added all at once?
No, you should gradually whisk in the milk a little at a time while stirring constantly.
Can I use a different type of cheese?
While sharp cheddar is recommended for flavor, you can substitute other shreddable cheeses based on your preference.