Cheesy Chicken and Rice Casserole

Welcome to our take on Chicken and Rice Casserole. In a fairly predictable fashion (especially with how we’ve made our other Casseroles), we infused this classic comfort food with a load of borderline undetectable vegetables to improve the nutritional balance. In this particular dish, we our most major vegetable infusion was swapping out some rice for riced cauliflower…but we also added in some mushrooms and spinach.

In the end, we wound up with a tasty and healthy dish, and since it hit most of the major food groups, we opted to let this one stand on its own without any sides.

Time: 55-75 Minutes

Ingredients (makes about 4 servings):

  • 2-3 Chicken Breasts (depending on their size)
  • 1/2 Head of Cauliflower
  • 5-6 Mushrooms. We used Cremini (Baby Bella), but White Button would work too
  • A few handfuls of fresh spinach
  • 4-6 Ounces Cheddar Cheese
  • 1 Cup Milk
  • 2 Tablespoons Butter
  • 2 Tablespoons All Purpose Flour
  • Black Pepper
  • 3/4 Cup of Long Grain White Rice (We used Arroz)


  • Prep all of your vegetables, and set them aside in separate bowls.
    • Cut your cauliflower in half, and then cut it into florets. Then, rice it with the shredding attachment of your food processor or a box grater, and set aside.
    • Dice your Mushrooms
    • Slice your spinach into ribbons
  • Bring about 2 cups of water to a boil, and then add in your rice, and turn the heat down to low. Allow to simmer until all of your liquid is absorbed.
  • Melt your butter in a large pan with high sides, and then add in your cauliflower.
  • Dice your chicken, and add it to your cauliflower pan. Sautee until your chicken browns, and your cauliflower softens a bit.
  • Add in your mushrooms, and spinach, stir to combine, and sautee for another 5 or so minutes.
  • Preheat your oven to 375 degrees F.
  • As everything continues to cook, dice or shred your cheese.
  • When your veggies and chicken are ready, turn your heat to low, scoop in your flour, and stir to combine.
  • Pour in your milk, and add your cheese and black pepper as well. Stir to combine, and bring to a low simmer.
  • Add in your cooked rice, and stir it into your veggies/chicken.
  • Optional: Scoop your whole mixture into a casserole dish, and bake for about 15-20 minutes to crisp the top slightly and allow your flavours to further develop.
  • Plate, devour, and enjoy!

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