This Cheesy Cauliflower and Chicken Casserole is a hearty, protein-packed dish that’s both comforting and nutritious. Featuring tender chicken breast, boiled cauliflower, and a rich blend of mozzarella and Parmesan cheeses, this casserole is perfect for a satisfying family meal. With eggs and sour cream adding a creamy texture, it’s easy to prepare and great for any night of the week.
Preparation Time:
Prep Time: 15 minutes
Cook Time: 30-35 minutes
Total Time: 50 minutes
Ingredients:
- 1 whole head cauliflower, cut into florets
- 1 chicken breast (250-300 g), diced
- 3 large eggs
- 200 g (7.1 oz) sour cream
- 3 g (0.1 oz) black pepper
- 3 g (0.1 oz) salt
- 100 g (3.5 oz) mozzarella cheese, shredded
- 1 medium onion, chopped
- 2 medium tomatoes, chopped
- 10 g (0.4 oz) Parmesan cheese, grated
- Olive oil, for cooking and greasing the baking dish
Instructions:
Step 1: Prepare the Ingredients
- Preheat the oven to 180°C (350°F).
- Remove the leaves and stem from the cauliflower and chop it into small florets.
- Bring a large pot of salted water to a boil. Add the cauliflower florets and cook for about 5-7 minutes until tender but firm. Drain and set aside.
Step 2: Cook the Chicken
- Heat a skillet over medium heat with a splash of olive oil.
- Add the chopped onion to the skillet and sauté for 3-4 minutes until translucent.
- Cut the chicken breast into small cubes and add to the skillet. Season with salt and black pepper. Cook for about 8-10 minutes, stirring occasionally, until the chicken is fully cooked and no longer pink.
Step 3: Combine the Filling
- In a large mixing bowl, beat the 3 eggs lightly.
- Stir in the sour cream until well combined.
- Add the cooked cauliflower, chicken, and shredded mozzarella cheese to the bowl. Gently mix until all ingredients are well coated.
- Fold in the chopped tomatoes.
Step 4: Assemble the Casserole
- Lightly grease a baking dish with olive oil or cooking spray.
- Pour the cauliflower and chicken mixture into the baking dish, spreading it evenly.
- Sprinkle the grated Parmesan cheese on top for an extra cheesy layer.
Step 5: Bake the Casserole
- Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the top is golden brown and bubbling.
- Once done, remove from the oven and allow the casserole to sit for a few minutes before serving.
Nutrition Facts (Per Serving, based on 4 servings):
- Calories: 350 kcal
- Protein: 30 g
- Fat: 22 g
- Carbohydrates: 12 g
- Fiber: 3 g
- Sugar: 3 g
- Sodium: 450 mg
- Calcium: 250 mg
Serving Suggestions:
- Serve with a fresh green salad or roasted vegetables for a complete meal.
- Add a side of crusty bread to soak up the rich flavors.
- Top with fresh herbs like parsley or basil for extra flavor and freshness.
Cooking Tips:
- You can replace chicken with turkey or tofu for a different protein option.
- Make sure to drain the cauliflower well after boiling to prevent excess water in the casserole.
- For a spicier kick, add red pepper flakes or chili powder to the chicken while sautéing.
- Use fresh herbs like thyme or rosemary for added depth of flavor.
- If you prefer a more indulgent dish, add extra cheese to the filling and on top.
Storage:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven at 350°F (175°C) until warmed through, or microwave individual portions.
- You can also freeze the casserole for up to 2 months. Thaw overnight in the refrigerator before reheating.
Why You’ll Love This Recipe:
- It’s a low-carb, high-protein meal that’s easy to prepare and perfect for meal prep.
- The combination of tender chicken, creamy sour cream, and melted cheese is irresistible.
- You can customize the recipe with different vegetables or cheeses to suit your taste.
- It’s a great way to get your vegetables in, with cauliflower providing fiber and vitamins.
- The casserole reheats well, making it a great option for leftovers.
Enjoy your delicious and satisfying Cheesy Cauliflower and Chicken Casserole!