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Low-Carb Chicken and Cauliflower Casserole

Low-carb chicken and cauliflower casserole with a creamy sauce, roasted cauliflower edges, and a bubbly melted-cheese top. Tender, seasoned chicken and golden cauliflower bake together until the cheese turns golden and pulls apart with every scoop.
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Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings: 6 servings
Course: Dinner
Cuisine: American
Calories: 520
Ingredients Equipment Method Notes

Ingredients
  

Casserole
  • 1.5 lb boneless, skinless chicken breast, cut into 1-inch cubes Cut into 1-inch cubes for even searing and baking.
  • 1 large head cauliflower, cut into bite-sized florets (about 5 cups) Roast first to remove excess moisture.
  • 2 tbsp olive oil Used for roasting cauliflower and searing chicken.
  • 1 tsp garlic powder For seasoning chicken.
  • 1 tsp onion powder For seasoning chicken.
  • 1 tsp smoked paprika For seasoning chicken.
  • 0.5 tsp dried thyme For seasoning chicken.
  • 0.5 tsp salt Portioned between cauliflower and sauce.
  • 0.25 tsp black pepper Portioned between cauliflower and sauce.
Creamy Sauce
  • 4 oz cream cheese, softened Soften for smooth melting.
  • 0.5 cup sour cream Adds tang and creaminess.
  • 0.5 cup chicken broth For thinning and flavor.
  • 1 tsp Dijon mustard For tang and depth.
  • 1 tsp Worcestershire sauce Adds savory umami.
  • 2 cloves garlic, minced Cook briefly until fragrant.
  • 0.5 tsp salt For the sauce.
  • 0.25 tsp black pepper For the sauce.
Topping
  • 1.5 cup shredded sharp cheddar cheese Sharp flavor; melts into the top crust.
  • 0.5 cup shredded mozzarella cheese Helps the casserole stay extra melty.
  • 2 tbsp fresh parsley, chopped (for garnish) Fresh garnish after baking.

Equipment

  • 1 sheet pan
  • 1 cast iron skillet
  • 1 9x13-inch baking dish

Method
 

Prep and roast cauliflower
  1. Preheat the oven to 400°F (200°C), lightly grease a 9×13-inch baking dish, and set aside as your bake-ready base. This keeps the casserole from sticking once assembled.
  2. In a large bowl, toss the cauliflower florets with 1 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper until evenly coated. Spread the florets on a sheet pan in a single layer so they roast instead of steam.
  3. Roast the cauliflower for 15 minutes at 400°F (200°C) until the edges are just beginning to turn golden. Remove and set aside to help remove excess moisture.
Sear chicken
  1. In a large bowl, season the chicken cubes with garlic powder, onion powder, smoked paprika, dried thyme, 1/2 tsp salt, and 1/4 tsp black pepper until every piece is coated. This builds flavor on the surface before baking.
  2. Heat the remaining 1 tbsp olive oil in a large skillet over medium-high heat. Add the chicken in a single layer and sear for 3–4 minutes per side until golden on the outside but not fully cooked through.
  3. Remove the chicken from the skillet and set aside off the heat. Leaving it slightly undercooked helps it finish in the oven with the cauliflower.
Make creamy sauce
  1. In the same skillet, reduce heat to medium-low and add the minced garlic. Cook for 30 seconds until fragrant.
  2. Add the softened cream cheese to the skillet and stir until melted and smooth. Keep stirring until no lumps remain.
  3. Pour in the chicken broth and stir until smooth. Use steady stirring to fully dissolve the melted base.
  4. Add the sour cream, Dijon mustard, Worcestershire sauce, 1/2 tsp salt, and 1/4 tsp black pepper. Stir until the sauce is creamy and fully combined for about 2 minutes, then remove from heat.
Assemble and bake
  1. In the prepared baking dish, combine the seared chicken and roasted cauliflower. Pour the creamy sauce over everything and toss gently to coat evenly.
  2. Sprinkle the shredded cheddar and mozzarella evenly over the top, covering all the way to the edges. This creates a melted, golden crust across the whole surface.
  3. Bake uncovered at 400°F (200°C) for 20–25 minutes until the cheese is melted, bubbly, and golden-brown on top, and the chicken reaches an internal temperature of 165°F. Let the casserole bake until it visibly bubbles in the center for doneness.
  4. Remove from the oven and let rest for 5 minutes. Garnish with fresh chopped parsley and serve hot straight from the dish.

Notes

Pro tip: roast the cauliflower until its edges just turn golden to drive off moisture, so the casserole stays creamy instead of watery. Refrigerate leftovers in a sealed container for up to 3 days; reheat in the oven or microwave until hot. Freezing is not recommended because cream cheese and sour cream can break slightly when thawed. For a dairy-light swap, use a reduced-fat cream cheese and sour cream to lower calories while keeping the sauce texture close.