Cheesy Chicken Broccoli and Cauliflower Rice Casserole

One Pot Cheesy Chicken Broccoli and Rice Casserole – it’s cheesy, it’s comforting and it’s made in one pot. It’s dinner!


  • 5 cups roughly chopped cauliflower
  • 1 lb. raw boneless skinless chicken breast cutlets, pounded to 1/2-inch thickness
  • 1/4 tsp. each salt and black pepper
  • 3 cups roughly chopped broccoli
  • 1 cup chopped onion
  • 1 cup chopped celery
  • 1/4 tsp. garlic powder
  • 3/4 cup fat-free milk
  • 1 cup shredded reduced-fat cheddar cheese
  • 1 tbsp. whole-wheat flour
  • 2 wedges The Laughing Cow Light Creamy Swiss cheese


  • Preheat oven to 375 degrees. Spray a 9″ X 13″ baking pan with nonstick spray.
  • Pulse cauliflower in a blender until reduced to rice-sized pieces, working in batches as needed.
  • Bring an extra-large skillet sprayed with nonstick spray to medium heat. Season chicken with salt and pepper. Cook for about 4 minutes per side, until cooked through. Transfer to a cutting board.
  • Remove skillet from heat; clean, if needed. Re-spray, and return to medium heat. Add cauliflower pieces, broccoli, onion, and celery. Cook and stir until partially softened, 8 – 10 minutes. Transfer to a large bowl.
  • Chop chicken into bite-sized pieces, and add it to the large bowl. Add garlic powder, and mix well.
  • To make the sauce, in a nonstick pot, combine milk, cheddar cheese, flour, and cheese wedges, breaking the wedges into pieces as you add them. Set heat to medium low.
  • Stirring frequently, cook until smooth and uniform, about 4 minutes.
  • Add sauce to the large bowl. Stir well. Transfer mixture to the baking pan, and smooth out the top.
  • Bake until hot and bubbly, 20 – 25 minutes.
  • Let stand for 5 minutes before slicing.

5 Pointsplus

4 Smartpoints

Nutrition info:

1/6th of recipe:

  • 227 calories
  • 6.5g total fat
  • 3g sat fat
  • 386mg sodium
  • 14.5g carbs
  • 4.5g fiber
  • 5.5g sugars
  • 27.5g protein

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