One-Pan Chicken & Cauliflower Rice Casserole – Cozy, Weeknight-Friendly Comfort

This is the kind of dinner that makes weeknights feel easy. Everything cooks in one pan, the flavors are warm and savory, and cleanup is a breeze. You get juicy chicken, tender cauliflower rice, and a creamy, cheesy finish—without feeling weighed down.

It’s filling, simple to make, and flexible enough to handle what you already have in the fridge. No fancy techniques, just reliable comfort you’ll want on repeat.

One-Pan Chicken & Cauliflower Rice Casserole – Cozy, Weeknight-Friendly Comfort

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings 4 servings

Ingredients

  

• 1.5 pounds boneless, skinless chicken breasts or thighs, cut into bite-size pieces
• 3 tablespoons olive oil or avocado oil, divided
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 10 ounces mushrooms, sliced (optional but recommended)
• 1 teaspoon smoked paprika
• 1 teaspoon dried Italian seasoning (or a mix of oregano, basil, thyme)
• 1/2 teaspoon ground black pepper
• 1 teaspoon kosher salt, plus more to taste
• 1/2 teaspoon crushed red pepper flakes (optional)
• 4 cups riced cauliflower (fresh or frozen)
• 1 cup chicken broth (low-sodium)
• 3/4 cup plain Greek yogurt or sour cream
• 1 cup shredded cheddar or Monterey Jack cheese, divided
• 1/4 cup grated Parmesan cheese
• 1/4 cup chopped fresh parsley or cilantro
• Juice of 1/2 lemon

Instructions

 

• Preheat and prep: Set your oven to 375°F (190°C). Pat the chicken dry and season with a pinch of salt and pepper.
• Brown the chicken: Heat 2 tablespoons of oil in a large oven-safe skillet over medium-high. Add the chicken and sear for 4–6 minutes until lightly browned and mostly cooked through. Transfer to a bowl.
• Sauté the veggies: Lower heat to medium. Add the remaining 1 tablespoon oil, then onion and bell pepper. Cook 3 minutes. Add mushrooms and cook another 3–4 minutes until they release moisture and brown slightly. Stir in the garlic for 30 seconds.
• Season the base: Sprinkle in smoked paprika, Italian seasoning, crushed red pepper (if using), 1 teaspoon salt, and black pepper. Stir to coat the veggies and toast the spices for 30 seconds.
• Add cauliflower rice: Stir in the riced cauliflower and cook 2–3 minutes to soften slightly. If using frozen, cook until excess moisture evaporates.
• Bring it together: Pour in the chicken broth. Return the chicken and any juices to the pan. Stir, then simmer 2 minutes to let flavors mingle.
• Make it creamy: Turn off the heat. Stir in Greek yogurt or sour cream, 1/2 cup shredded cheddar (or Jack), and the Parmesan. Add lemon juice and half the parsley. Taste and adjust salt and pepper.
• Top and bake: Smooth the mixture in the skillet. Sprinkle the remaining 1/2 cup shredded cheese on top. Transfer to the oven and bake 12–15 minutes, until hot and bubbly with lightly golden edges.
• Finish and serve: Let it rest for 5 minutes. Garnish with remaining parsley. Serve warm straight from the pan.

What Makes This Special

• One pan, minimal mess: Sauté, simmer, bake—everything happens in the same skillet or casserole dish.
• Light but satisfying: Cauliflower rice keeps it lower in carbs while still delivering that cozy casserole feel.
• Versatile flavors: You can switch up the veggies, add spice, or try different cheeses without ruining the balance.
• Meal-prep friendly: It reheats well and makes a great next-day lunch.

What You’ll Need

• 1.5 pounds boneless, skinless chicken breasts or thighs, cut into bite-size pieces
• 3 tablespoons olive oil or avocado oil, divided
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 10 ounces mushrooms, sliced (optional but recommended)
• 1 teaspoon smoked paprika
• 1 teaspoon dried Italian seasoning (or a mix of oregano, basil, thyme)
• 1/2 teaspoon ground black pepper
• 1 teaspoon kosher salt, plus more to taste
• 1/2 teaspoon crushed red pepper flakes (optional)
• 4 cups riced cauliflower (fresh or frozen)
• 1 cup chicken broth (low-sodium)
• 3/4 cup plain Greek yogurt or sour cream
• 1 cup shredded cheddar or Monterey Jack cheese, divided
• 1/4 cup grated Parmesan cheese
• 1/4 cup chopped fresh parsley or cilantro
• Juice of 1/2 lemon

Step-by-Step Instructions

1. Preheat and prep: Set your oven to 375°F (190°C). Pat the chicken dry and season with a pinch of salt and pepper.
2. Brown the chicken: Heat 2 tablespoons of oil in a large oven-safe skillet over medium-high.

   Add the chicken and sear for 4–6 minutes until lightly browned and mostly cooked through. Transfer to a bowl.

3. Sauté the veggies: Lower heat to medium. Add the remaining 1 tablespoon oil, then onion and bell pepper.

   Cook 3 minutes. Add mushrooms and cook another 3–4 minutes until they release moisture and brown slightly. Stir in the garlic for 30 seconds.

4. Season the base: Sprinkle in smoked paprika, Italian seasoning, crushed red pepper (if using), 1 teaspoon salt, and black pepper.

   Stir to coat the veggies and toast the spices for 30 seconds.

5. Add cauliflower rice: Stir in the riced cauliflower and cook 2–3 minutes to soften slightly. If using frozen, cook until excess moisture evaporates.
6. Bring it together: Pour in the chicken broth. Return the chicken and any juices to the pan.

   Stir, then simmer 2 minutes to let flavors mingle.

7. Make it creamy: Turn off the heat. Stir in Greek yogurt or sour cream, 1/2 cup shredded cheddar (or Jack), and the Parmesan. Add lemon juice and half the parsley.

   Taste and adjust salt and pepper.

8. Top and bake: Smooth the mixture in the skillet. Sprinkle the remaining 1/2 cup shredded cheese on top. Transfer to the oven and bake 12–15 minutes, until hot and bubbly with lightly golden edges.
9. Finish and serve: Let it rest for 5 minutes.

   Garnish with remaining parsley. Serve warm straight from the pan.

Keeping It Fresh

• Storage: Store leftovers in an airtight container in the fridge for up to 4 days.
• Reheating: Warm gently on the stovetop or microwave in 45-second bursts, stirring between each. Add a splash of broth if it looks dry.
• Freezing: Freeze in portions for up to 2 months.

  Thaw overnight in the fridge and reheat gently. Note: Greek yogurt can separate slightly after freezing, but it still tastes great.

• Make-ahead: Assemble up to the topping step, cover, and refrigerate for 24 hours. Add cheese and bake when ready.

Why This is Good for You

• High protein, steady energy: Chicken keeps you satisfied and helps support muscle maintenance.
• Veggie-forward: Cauliflower rice adds fiber and micronutrients while keeping the dish lighter than traditional rice casseroles.
• Balanced fats: A modest amount of cheese and yogurt brings creaminess without going overboard.
• Lower in carbs: Great for those looking to cut back without missing out on flavor or comfort.

What Not to Do

• Don’t skip seasoning: Cauliflower rice is mild.

  If you under-season, the dish can taste flat.

• Don’t add yogurt over high heat: It can curdle. Remove from heat before stirring it in.
• Don’t drown it in broth: Too much liquid makes it soupy. Stick to about 1 cup and adjust only if the mixture is dry.
• Don’t overcrowd the pan when browning: Overcrowding steams the chicken instead of searing it.

  Work in batches if needed.

• Don’t bake too long: Overbaking dries out the chicken. Pull it once it’s bubbling and set.

Alternatives

• Protein swaps: Use ground chicken or turkey for speed, or rotisserie chicken for convenience. Shrimp also works—just add it during the last 5 minutes of baking.
• Dairy-free: Use a dairy-free yogurt and a plant-based cheese, or skip the cheese and add a drizzle of olive oil and extra herbs for richness.
• Extra veggies: Stir in spinach, kale, or peas before baking.

  Zucchini works too—just sauté it well to reduce moisture.

• Flavor twists: Try curry powder instead of Italian seasoning, or add cumin and coriander with a sprinkle of feta and olives for a Mediterranean vibe.
• Crunchy topping: Mix almond flour with olive oil and paprika, then sprinkle on top for a gluten-free “crumb” finish.

FAQ

Can I use frozen cauliflower rice?

Yes. Don’t thaw it first. Add it straight to the pan and cook until the extra moisture evaporates before adding broth and dairy.

What if I don’t have an oven-safe skillet?

No problem.

Do the stovetop steps in any large pan, then transfer the mixture to a greased casserole dish, top with cheese, and bake.

How do I know when it’s done?

Look for bubbling edges and a lightly golden top. The chicken should be cooked through, and the mixture should be creamy, not watery.

Can I make it spicier?

Absolutely. Add more crushed red pepper, a diced jalapeño, or a spoonful of your favorite hot sauce to the base.

What cheese works best?

Milder melting cheeses like cheddar, Monterey Jack, or mozzarella are great.

Parmesan adds a savory kick. Mix and match for balance.

Is there a way to add more fiber?

Toss in extra veggies like broccoli, spinach, or chopped kale. You can also add a can of white beans, drained and rinsed, for more fiber and protein.

Can I make it without mushrooms?

Yes.

Just skip them or replace with zucchini, extra bell pepper, or broccoli florets. Adjust sauté time so the veggies are tender.

Final Thoughts

This One-Pan Chicken & Cauliflower Rice Casserole is the kind of recipe that makes busy nights feel manageable and cozy. It’s hearty without being heavy, flexible without being fussy, and friendly to whatever’s in your fridge.

Keep the base method the same, then play with spices, veggies, and cheeses to keep it interesting. Make it once, and you’ll find yourself reaching for it whenever you want comfort and convenience in the same dish.