Low-Carb Chicken and “Rice”

Low-Carb Chicken and “Rice”

This past week has been a whirl-wind. The babes turned one and we threw a huge party. Complete with cake, cupcakes, cookies, macarons (post coming soon), candy, etc. Everything binge-able. πŸ˜€ So, with all that food (of course the sampling that comes with making all that stuff) my low-carb lifestyle was pretty up-rooted. This week, I start anew.


As I was cleaning out a few of my cupboards yesterday, I came across a can of cream of chicken soup. I knew I had chicken and a bag of frozen, riced cauliflower (so easy) and decided to make a chicken and rice casserole that would make enough to have for several meals.

If you’ve been ready my well(ish) Wednesday posts, you have probably realized that I’m all about ease when it comes to a low-carb way of eating. This has truly been a lifestyle change for me. Making things ahead time and having low-carb snacks on hand for when hunger strikes, means a better likelihood of staying on track! It’s hard when you are a person like me who loves to bake. Overall, it comes down to willpower and it’s easier if there is something ready.

Put it together

This one is super easy.

I used an 8″x8″ glass baking dish (like a brownie pan) and mixed my ingredients in the baking vessel. I’m all about easy (almost no) clean-up. If you wish, you could mix everything together in a bowl and then transfer it to your baking dish.

Cut up 2 large chicken breasts into chunks This equals about 2lbs of boneless, skinless chicken breasts. Sprinkle chicken with salt, pepper, and Italian seasoning.

Microwave the cauliflower rice until it’s thawed enough to not be in a huge, frozen chunk. Probably about 1 minute.

Don’t cook it too much because this is all going in the oven for a while.

Add frozen broccoli to rice and chicken mixture.

Add can of cream of chicken soup. ( Bet ya can’t guess what brand this is πŸ˜‰ lol)

Mix well. Now add 3/4 cup of shredded cheddar cheese and mix to combine. Top with 1/4 cup shredded cheddar and cover with foil.


Bake at 375 degrees for about 1 hour or until bubbling. Remove foil and bake for an additional 15 minutes just to brown the cheese.

I sprinkle a little extra cheese on top…yummmm..cheeeese!!!

We like ours to have some brown edges so I baked mine for about 1.5 hours.

I then divided this into 4 equal portions and figured the total carbs to be 11.5 grams per serving. Not too shabby! Also, it’s delicious and I’m pretty sure that I would be able to fool a lot of carb eaters with this cauliflower rice. I seriously don’t notice a difference.

Next I want to try cauliflower fried rice!!! Best of luck low-carbers!

Low-Carb Chicken and “Rice”

Low-Carb Chicken and β€œRice”

Prep Time: 20 minutes

Cook Time: 1 hour, 15 minutes

Total Time: 1 hour, 35 minutes

Category: Casserole

Yield: 4

Serving Size: 1/4 of the recipe

Carbs per serving: 11.5

Easy, Low-Carb Cheesy Chicken and "Rice" Casserole


  • 2lbs boneless skinless chicken breast (abt. 2 large breasts)
  • 1 bag frozen cauliflower rice
  • 1 1/3 cup frozen broccoli
  • 1 cup shredded cheddar cheese
  • 1 can cream of chicken soup
  • 1 teaspoon Italian seasoning
  • salt and pepper to taste


  1. Pre-heat oven to 375 degrees
  2. Thaw frozen cauliflower rice in microwave (abt 1 minute)
  3. Cut chicken breasts into chunks
  4. Mix together cauliflower rice, chicken and broccoli
  5. Pour cream of chicken soup on top and mix
  6. Mix in 3/4 cup shredded cheddar cheese
  7. Top with 1/4 cup shredded cheddar cheese and cover with foil
  8. Bake at 375 for 1 hour, remove foil and bake for another 15 minutes to brown cheese


If you like browned, crispy edges, bake for 1.5 hours and then another 15 to brown cheese. Excellent reheated!