Chicken Broccoli Curry Casserole with Cauliflower Rice
Chicken Broccoli Curry Casserole with Cauliflower Rice has the flavors so many people love, but with less carbs than most traditional recipes for this dish! And we used frozen cauliflower rice and frozen broccoli so it’s a dinner that’s easy to make.
There are a lot of casserole recipes in the world that have chicken, broccoli, and curry sauce, so obviously a lot of people love those flavors. But most of the recipes for this classic dish include rice or quinoa, and that’s not a winner for someone who’s watching their carbs. So when I remembered a chicken and broccoli casserole back in the archives of my blog that included quinoa (pronounced keen-wa), I decided to try making an updated version with cauliflower rice for fewer carbs, and definitely the new Chicken Broccoli Curry Casserole with Cauliflower Rice I’m sharing today is a winner!
I made this a couple of times with my great cooking assistant (and niece) Kara, and we improved it a little every time, and even the not-quite-right versions were gobbled up when we tested them! We loved the ease of using frozen cauliflower rice in this recipe, and on the second try we hit on the idea of using frozen broccoli too! Truthfully that’s something I rarely buy, but it was absolutely great in this. We kept the creamy curry sauce that was so good in the original version, and used a generous amount of cheese.
I hope you’ll enjoy trying this updated recipe if you’re a fan of this flavor combination. And if anyone still has a hankering for the original version with quinoa, you can use that link to get the printer-friendly version of that recipe! Whichever option you choose, hope you enjoy!
You can also check out Low-Carb and Keto Recipes for Leftover Turkey or Chicken for more casserole ideas like this one.
What ingredients do you need for this recipe:
- diced, cooked chicken
- frozen broccoli florets
- frozen cauliflower rice
- onion, chopped
- olive oil
- salt and fresh ground pepper
- sour cream
- fresh-squeezed lemon juice
- Dijon mustard
- curry powder (affiliate link)
- hot curry powder
- coarsely grated Parmesan cheese.
- grated Mozzarella cheese
How Much Frozen Broccoli and Cauliflower Rice do you need for this recipe?
I bought big bags of frozen cauliflower rice and broccoli and measured out the amount I wanted. If you don’t want to buy a big package, 10 oz. of frozen cauliflower rice is about 2 1/2 cups, perfect for this. 10 oz. frozen broccoli pieces is about 1 1/2 cups, so you’ll need two packages that size. The amounts of broccoli and cauliflower rice don’t have to be exact; so packages that are slightly bigger will be fine.
How to Make Chicken, Broccoli, Curry Casserole with Cauliflower Rice:
(Scroll down for complete printable recipe, including nutritional information.)
- Preheat oven to 375f/190C. Spray casserole dish with non-stick spray.
- Cut up enough chicken to make 3 cups of diced, cooked chicken.
- Measure out the cauliflower rice and broccoli and let it be thawing on the counter.
- Heat the olive oil in frying pan and cook the chopped onion about 2 minutes over medium-high heat.
- Add the cauliflower rice and broccoli and cook about 3 minutes. Season with salt and fresh-ground black pepper.
- Add the diced chicken and gently combine with cauliflower rice and broccoli. Turn off heat and stir in the Parmesan cheese.
- Whisk together sour cream, mayo, lemon juice, Dijon mustard, curry powder (affiliate link), and hot curry powder (if using).
- Gently mix sauce into the chicken-broccoli mixture in the frying pan.
- Put the mixture into casserole dish and top with the grated Mozzarella.
- Bake about 30-35 minutes, or until the casserole is bubbly and top is starting to brown.
Weekend Food Prep:
This recipe has been added to a new category called Weekend Food Prep to help you find recipes you can prep or cook on the weekend and eat during the week! Use Casserole Recipes to find more casseroles like this one!
More Chicken with Curry Flavors:
My blog also has a cheesier and creamier Chicken Broccoli Curry Casserole with no rice at all. There’s also an asparagus bake with creamy curry sauce and chicken on my site (YUM!) Or how about a curried chicken salad with asparagus. Is that enough options for you to indulge your chicken curry cravings?
I used rotisserie chicken for this recipe, but if you want to cook your own chicken you need about 3 large chicken breasts, simmered in water over very low heat for about 15 minutes. Let chicken cool and then dice for the recipe.
I used a big bag of cauliflower rice and frozen broccoli and measured out the amount I wanted. It won't matter if you use individual packages that are slightly more than the amount I used. If you don't have hot curry powder, just use 5 tsp. of whatever curry powder you have.
This updated recipe was adapted from this casserole in the archives that used quinoa with chicken, broccoli, and curry sauce. Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Serving Size: 1
Amount Per Serving: Calories: 596Total Fat: 49gSaturated Fat: 15gUnsaturated Fat: 29gCholesterol: 128mgSodium: 622mgCarbohydrates: 10gFiber: 4.8gSugar: 4.9gProtein: 28g
I used rotisserie chicken for this recipe, but if you want to cook your own chicken you need about 3 large chicken breasts, simmered in water over very low heat for about 15 minutes. Let chicken cool and then dice for the recipe. I used a big bag of cauliflower rice and frozen broccoli and measured out the amount I wanted. It won't matter if you use individual packages that are slightly more than the amount I used. If you don't have hot curry powder, just use 5 tsp. of whatever curry powder you have. This updated recipe was adapted from this casserole in the archives that used quinoa with chicken, broccoli, and curry sauce.
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This Better-than-Mom’s Chicken, Broccoli, and Quinoa Casserole with Curry Sauce would be approved for low-carb diet plans, although it may be too high in carbs for Keto. This could work for the original South Beach Diet, although for South Beach dieters it would be best to use light sour cream and light mayo.
Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.
Historical Notes for This Recipe:
A version of this recipe using quinoa was first posted March 10, 2011. The recipe was updated to a version with cauliflower rice March 2, 2020.