I have never understood why casseroles get a bad rap. They are a super simple way to get all your macros in one fell swoop. Perhaps it is because they don’t exactly look very appealing, especially to a child when you’re first introduced. And let’s be honest, it leaves you wondering what mom is trying to hide in that mash up of ingredients?
But, for busy moms and dads, and even those who are just looking for a stress-free meal to prepare during the week (and less dirty dishes to clean up), casseroles are game changers.
A chicken and rice casserole is one of my typical “go-to’s.” And generally when I think of a chicken and rice casserole, it includes broccoli. I wanted to change this up a bit, as well as make it more keto friendly, so I came up with a recipe that I hope will make it to your weekly rotation. This chicken alfredo casserole earned two thumbs enthusiastically raised from my crew, so for me it’s a win-win.
Low-Carb Chicken Alfredo Casserole Recipe
- 1 head cauliflower
- ¼ cup extra virgin olive oil (EVOO)
- 1 tsp dried basil
- 2 ½ cups spinach
- 2 cups rotisserie chicken
- 2 Tbsp grated Parmesan cheese
- ½ cup panko bread crumbs
- Salt and pepper, to taste
- *Alfredo sauce
Alfredo Sauce Ingredients:
(Shelley Wells Keto-Friendly Recipe)
- ½ stick butter
- 1 Tbsp garlic
- 2 cups heavy cream
- 8 oz gruyere
- 1 cup parmesan
- 1 Tbsp refrigerated squeeze basil
- Preheat oven to 400°F.
- Pulse cauliflower in a food processor until crumbly and resembles rice.
- Cover the bottom of a casserole dish with cauliflower rice and add EVOO, basil, salt and pepper, to taste.
- Bake for 15 minutes.
- Remove from oven and add spinach, chicken, and homemade alfredo sauce.
- Top with panko and parmesan.
- Bake for 20 – 25 minutes.
Chef Note: If you’re short on time, you can often find cauliflower that’s already been riced at many grocery stores.
Chef Note: If aren’t following a keto diet and want to lighten up this chicken alfredo casserole recipe, you can also use this homemade cauliflower alfredo recipe, or, to save even more time, you can use your favorite store-bought alfredo sauce.
Nutrition Information (with keto friendly sauce):
Yields 8 servings
- Calories: 684
- Fat: 57 g
- Carbs: 10 g
- Fiber: 2 g
- Protein: 36 g
Nutrition Information (with cauliflower alfredo sauce):
Yields 8 servings
- Calories: 297
- Fat: 18 g
- Carbs: 13 g
- Fiber: 4 g
- Protein: 22 g