A comforting and healthy casserole combining tender cauliflower, seasoned chicken, and a creamy cheese topping. Perfect as a main dish or a hearty side for family dinners.
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: ~50 minutes
Ingredients
- Cauliflower: 1 whole head, cut into florets
- Chicken Breast: 250-300 g (diced)
- Eggs: 3 large
- Sour Cream: 200 g (7.1 oz)
- Black Pepper: 3 g (0.1 oz)
- Salt: 3 g (0.1 oz)
- Mozzarella Cheese: 100 g (3.5 oz), shredded
- Onion: 1 medium, chopped
- Tomatoes: 2 medium, chopped
- Parmesan Cheese: 10 g (0.4 oz), grated
- Olive Oil: For cooking and greasing the baking dish
Instructions
Step 1: Prepare the Ingredients
- Preheat the oven to 180°C (350°F).
- Chop the cauliflower into small florets and bring a large pot of salted water to a boil.
- Boil the cauliflower for 5-7 minutes until tender but firm. Drain and set aside.
Step 2: Cook the Chicken
- Heat a skillet over medium heat and add a splash of olive oil.
- Sauté the chopped onion for 3-4 minutes until translucent.
- Add diced chicken to the skillet, season with salt and black pepper, and cook for 8-10 minutes, stirring occasionally, until fully cooked.
Step 3: Combine the Filling
- In a large mixing bowl, lightly beat the eggs and stir in the sour cream until combined.
- Add the cooked cauliflower, chicken, and shredded mozzarella cheese. Mix gently to coat all ingredients.
- Fold in the chopped tomatoes.
Step 4: Assemble the Casserole
- Lightly grease a baking dish with olive oil or cooking spray.
- Pour the mixture into the dish, spreading it evenly.
- Sprinkle grated Parmesan cheese on top for a cheesy crust.
Step 5: Bake the Casserole
- Bake in the preheated oven for 25-30 minutes until the top is golden brown and bubbling.
- Allow the casserole to cool for a few minutes before serving.
Serving Suggestions
- Serve with a fresh green salad or garlic bread for a complete meal.
- Add a dollop of Greek yogurt or sour cream for extra creaminess.
Cooking Tips
- Substitute sour cream with Greek yogurt for a tangier flavor.
- Add herbs like parsley, thyme, or dill for an aromatic twist.
- For a spicier version, sprinkle chili flakes on top before baking.
Nutritional Benefits
- Cauliflower: High in fiber, vitamin C, and antioxidants.
- Chicken Breast: Lean protein source, low in fat.
- Cheese: Provides calcium and protein.
Dietary Information
- Gluten-Free: Yes (ensure all ingredients, including cheese, are labeled gluten-free).
- Low Carb: Yes.
Nutritional Facts (Per Serving)
- Calories: ~250
- Protein: ~20 g
- Fat: ~15 g
- Carbohydrates: ~8 g
Storage
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven at 180°C (350°F) until warmed through, or microwave in short intervals.
Why You’ll Love This Recipe
- Packed with protein and nutrients, making it a wholesome choice.
- A comforting dish that’s easy to prepare and perfect for any occasion.
- Versatile – customize with your favorite herbs or vegetables.
- Deliciously cheesy with a golden crust, appealing to all ages.
Conclusion
This Cheesy Cauliflower and Chicken Casserole is a crowd-pleaser with its creamy texture, cheesy topping, and satisfying flavors. Whether you’re making dinner for the family or meal-prepping for the week, this dish will quickly become a household favorite.
FAQs
- Can I use frozen cauliflower?
Yes, thaw it completely and drain well before using. - Can I substitute the chicken?
Yes, try turkey, tofu, or a plant-based meat substitute for variation. - Can I make this dish ahead of time?
Yes, assemble the casserole, refrigerate it, and bake when ready. - What other cheese can I use?
Cheddar, gouda, or gruyère work beautifully. - How do I make this dish dairy-free?
Use dairy-free sour cream, cheese, and plant-based milk alternatives. - Can I freeze the casserole?
Yes, freeze after baking. Reheat in the oven when ready to serve. - What herbs pair well with this recipe?
Parsley, thyme, and rosemary complement the dish well. - Can I add more vegetables?
Absolutely! Try broccoli, spinach, or bell peppers for added variety. - Is this recipe suitable for meal prep?
Yes, it stores well and reheats easily, making it ideal for meal prep. - How do I prevent the casserole from being watery?
Ensure the cauliflower is well-drained after boiling, and avoid adding too much liquid.