Healthy Recipes Dietary Restrictions Gluten-Free Chicken & Cauliflower-Rice Casserole 4.3 (3) 3 Reviews Get your veggies and your protein fix in this easy, gluten-free chicken and cauliflower-rice casserole. Riced cauliflower stands in for traditional rice, making this creamy casserole low in carbs but—with the simple combination of Cheddar cheese and chicken—suitable for even the pickiest of eaters. By Julia Levy Julia Levy Julia Levy has been working in recipe publishing for almost a decade, but testing recipes for as long as she's been able to wield a spoon. EatingWell's Editorial Guidelines Updated on September 21, 2025 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is the senior nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Save Rate PRINT Share Jump to recipe Close Credit: See More Photographer: Jacob Fox, Prop Stylist: Gabriel Greco, Food Stylist: Sammy Mila Active Time: 15 mins Total Time: 1 hr 15 mins Servings: 6 Nutrition Profile: No Added Sugar Mediterranean Diet Sesame-Free Weight Loss Nut-Free Healthy Pregnancy Soy-Free High-Protein Egg-Free Gluten-Free Jump to Nutrition Facts This gluten-free casserole is low in carbs, using cauliflower instead of rice.Chicken breast contributes protein to keep your muscles healthy.With cream cheese and Cheddar, this dish is deliciously rich. Photographer: Jacob Fox, Prop Stylist: Gabriel Greco, Food Stylist: Sammy Mila Keep Screen Awake Ingredients 1/2x 1x 2x Oops! Something went wrong. Our team is working on it. This recipe was developed and tested at its original yield and has not been tested at other yields. Note that only the ingredient list is scaled, so you may need to make adjustments to ingredient amounts, cooking times and equipment sizes in the recipe steps. Scaling could also impact the nutrition analysis. Original recipe (1X) yields 6 servings 1 (12-ounce) package riced cauliflower (about 3 cups) 6 ounces cream cheese, softened ½ cup thinly sliced scallions, divided 1½ teaspoons garlic powder 1 teaspoon onion powder 1 teaspoon dry mustard ½ teaspoon Italian seasoning ½ teaspoon ground pepper ¼ teaspoon salt ¼ teaspoon cayenne pepper 3 cups shredded cooked chicken breast 1½ cups shredded sharp Cheddar cheese, divided Directions Preheat oven to 400°F. Coat a 7-by-11-inch (2-quart) baking dish with cooking spray. Place riced cauliflower in a microwaveable bowl. Cover tightly and microwave on High until tender, about 3 minutes. Drain, if necessary. Photographer: Jacob Fox, Prop Stylist: Gabriel Greco, Food Stylist: Sammy Mila Combine softened cream cheese, ¼ cup scallions, 1½ teaspoons garlic powder, 1 teaspoon each onion powder and dry mustard, ½ teaspoon each Italian seasoning and pepper and ¼ teaspoon each salt and cayenne in a large bowl; beat with an electric mixer on medium speed until smooth, about 1 minute. Fold in the cauliflower, 3 cups chicken and 1 cup Cheddar. Spoon the mixture into the prepared baking dish. Sprinkle with the remaining ½ cup Cheddar and cover with foil. Photographer: Jacob Fox, Prop Stylist: Gabriel Greco, Food Stylist: Sammy Mila Bake until bubbly, about 30 minutes. Uncover and bake until the cheese browns, about 10 more minutes. Remove from oven and sprinkle with the remaining ¼ cup scallions. Let stand for 10 minutes before serving. Recipe Updates Based on earlier review and comments of this recipe, we’ve retested and made the following adjustments (and updated the nutritional analysis accordingly):Decreased garlic powder (to balance flavor)Swapped dried oregano for Italian seasoning (to improve flavor)Updated February 2025 EatingWell.com, January 2021 Save Rate Print Nutrition Facts (per serving) 471 Calories 32g Fat 7g Carbs 39g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Serving Size about 1 cup Calories 471 % Daily Value * Total Carbohydrate 7g 3% Dietary Fiber 2g 6% Total Sugars 3g Protein 39g 77% Total Fat 32g 41% Saturated Fat 18g 88% Cholesterol 144mg 48% Vitamin A 247µg Vitamin C 29mg 32% Vitamin D 1µg Vitamin E 1mg 7% Folate 60µg Vitamin K 29µg Sodium 613mg 27% Calcium 465mg 36% Iron 1mg 8% Magnesium 51mg 12% Potassium 473mg 10% Zinc 3mg 29% Vitamin B12 1µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.