From the Cook
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Keto Chicken and Cauliflower "Rice" Casserole
Instructions
1
Preheat the oven to 375°F.
2
Spray a 9x13-inch baking dish with nonstick cooking spray. Set aside.
3
Finely the chop onion. Slice the mushrooms. Mince the garlic.
4
Set a large pot over medium-high heat and add the butter. Once melted, add the onion and mushrooms. Saute until vegetables are browned and softened, 6-7 minutes. Add the minced garlic and continue cooking until fragrant, about 30 seconds. Add the riced cauliflower to the pot and cook, stirring constantly, for 1 minute longer. Remove pot from heat and transfer vegetable mixture to a large mixing bowl.
5
Add the chicken, sour cream, dried parsley, garlic powder, paprika, salt, black pepper, and shredded cheese to the bowl. Fold into the vegetable mixture until all the ingredients are thoroughly combined.
6
Transfer the chicken and vegetable mixture to the prepared baking dish. Sprinkle the shredded cheese evenly over the top.
7
Bake the casserole on middle rack of oven until cheese is golden brown and dish is gently bubbling at the edges, 30-35 minutes.
8
Check to see that casserole is done. Remove from oven or add time as needed.
9
Allow the casserole to rest for 10-15 minutes before serving.
My Calorie Intake
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Tips & Tricks (5)
- Dry Your Cauliflower Rice Thoroughly 💧Thaw frozen riced cauliflower and squeeze out excess moisture using a clean kitchen towel or cheesecloth before adding to the casserole to prevent a watery, soggy dish.
- Sauté Mushrooms and Onions First 🍄Cook the cremini mushrooms and yellow onions in butter until golden and their moisture evaporates, concentrating flavors and preventing them from releasing liquid into the casserole during baking.
- Toast Your Spices in Butter 🧈Bloom the garlic powder, paprika, and dried parsley briefly in melted butter before mixing with sour cream to unlock deeper, more complex flavors throughout the dish.
- Use a Mix of Cheese Layers 🧀Reserve half the shredded cheddar to sprinkle on top of the casserole before baking, creating a golden, crispy cheese crust while keeping the interior creamy.
- Let It Rest Before Serving ⏱️Allow the baked casserole to rest for 5-10 minutes after removing from the oven so the sour cream base sets slightly, making it easier to portion without falling apart.
Recipe Facts
Diet at a Glance
Gluten Free
Low Sugar
Low Carb
Keto Friendly
My Calorie Intake
Smart Nutrition 
Nutrition Per Serving
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Glycemic Analysis
Glycemic Index
Glycemic Load
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