{mostly healthy} Chicken and Rice Casserole

One weekend when I went to Costco I bought a crazy amount of vegetables: a huge bin of mixed greens, two pounds of asparagus, two pounds of Brussels sprouts and two pounds of cauliflower rice. I’m not quite sure what I was thinking. It took me several weeks and this recipe to get through it all but I can finally tell you that my fridge is finally vegetable free. For the most part.

This recipe is a riff on the classic chicken and rice casserole but I’ve bumped up the health of it significantly by using two pounds of cauliflower rice mixed with rice. I also went with a healthier rice than just plain old boring white rice. I used an ancient grains mixture I found at Costco. I love mixing cauliflower rice in with regular rice in rice casseroles. You nearly cannot tell there’s cauliflower in there. My secret is to cook the cauliflower until it’s shrunken and nearly brown and crispy. It seems more rice-like when you cook the sh*t out of it. The two pounds of cauliflower rice cooked down to a bit more than two cups.

This recipe yields six huge portions of creamy casserole comfort food goodness that’s (mostly) good for your health. You can find the regular (cauliflower-less) recipe at plainchicken.com.


  • 4 c. cooked, chopped chicken
  • 1 (10.75 oz) can cream of chicken soup
  • 1 (10.75 oz) can cream of celery soup
  • 1 (10.75 oz) can cream of mushroom soup
  • ½ tsp. onion salt
  • ½ tsp. garlic salt
  • ¼ tsp. pepper
  • ½ c. milk
  • 2 c. rice, cooked
  • 2 lbs riced cauliflower, cooked
  • 1 c. shredded cheese (such as parmesan, mozzarella, fontina, gruyere, etc.)


  1. Preheat oven to 400ºF. Grease a 9×13-inch pan with vegetable shortening or butter. Set aside.
  2. In a large bowl, combine chicken, soups, onion powder, seasonings, milk, cauliflower rice and rice. Pour into prepared pan. Top with cheese.
  3. Bake uncovered for 30 to 45 minutes.

Recipe rating: 

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