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Kalyn's Kitchen

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! 

Pin Chicken Broccoli Curry Casserole with Cauliflower Rice to try it later!

Chicken, Broccoli, Curry Casserole with Cauliflower Rice title photo

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!

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.

Chicken, Broccoli, Curry Casserole with Cauliflower Rice collage photo

How to Make Chicken, Broccoli, Curry Casserole with Cauliflower Rice:

(Scroll down for complete printable recipe, including nutritional information.)

  1. Preheat oven to 375f/190C. Spray casserole dish with non-stick spray.
  2. Cut up enough chicken to make 3 cups of diced, cooked chicken. 
  3. Measure out the cauliflower rice and broccoli and let it be thawing on the counter. 
  4. Heat the olive oil in frying pan and cook the chopped onion about 2 minutes over medium-high heat.
  5. Add the cauliflower rice and broccoli and cook about 3 minutes. Season with salt and fresh-ground black pepper.
  6. Add the diced chicken and gently combine with cauliflower rice and broccoli. Turn off heat and stir in the Parmesan cheese.
  7. Whisk together sour cream, mayo, lemon juice, Dijon mustard, curry powder, and hot curry powder (if using).
  8. Gently mix sauce into the chicken-broccoli mixture in the frying pan.
  9. Put the  mixture into casserole dish and top with the grated Mozzarella.
  10. Bake about 30-35 minutes, or until the casserole is bubbly and top is starting to brown.

Chicken, Broccoli, Curry Casserole with Cauliflower Rice close-up image

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?

Chicken, Broccoli, Curry Casserole with Cauliflower Rice close-up image

Chicken Broccoli Curry Casserole with Cauliflower Rice

Yield Makes 6 servings
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour

We loved the updated version of this Chicken Broccoli Curry Casserole with Cauliflower Rice, and this has a lot fewer carbs than the original version with quinoa!

Ingredients

  • 3 cups diced, cooked chicken (see notes)
  • 3 cups frozen broccoli florets, partly thawed
  • 2 1/2 cups frozen cauliflower rice, partly thawed (see notes)
  • 1/2 onion, chopped
  • 1 T olive oil
  • salt and fresh ground pepper to taste
  • 1 1/2 cups sour cream
  • 3/4 cup mayo
  • 1 T fresh-squeezed lemon juice (or more if you really like lemon)
  • 2 tsp. Dijon mustard
  • 1 T curry powder
  • 2 tsp. hot curry powder (see notes)
  • 1/3 cup coarsely grated Parmesan cheese.
  • 1 cup grated Mozzarella cheese

Instructions

  1. Preheat oven to 375f/190C. Spray an 11.5 X 8 casserole dish (or similar size) with non-stick spray.
  2. Cut up enough chicken to make 3 cups of diced, cooked chicken. (I used leftover rotisserie chicken.)
  3. Measure out the cauliflower rice and broccoli and let it be thawing on the counter. (When it's partly thawed, cut broccoli into bite-sized pieces if needed.)
  4. Heat the olive oil in a non-stick frying pan and cook the chopped onion about 2 minutes over medium-high heat, or just until it barely starts to brown.
  5. Add the cauliflower rice and broccoli and cook about 3 minutes, stirring a few times. Season with salt and fresh-ground black pepper to taste.
  6. Then add the diced chicken and gently combine with the cauliflower rice and broccoli. Turn off heat and stir in the Parmesan cheese.
  7. Whisk together the sour cream, mayo, lemon juice, Dijon mustard, curry powder, and hot curry powder (if using).
  8. Gently mix the sauce into the chicken-broccoli mixture in the frying pan.
  9. Put the  mixture into the casserole dish and top with the grated Mozzarella.
  10. Bake about 30-35 minutes, or until the casserole is bubbly and top is starting to brown.

Notes

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:

Yield:

6

Serving Size:

1

Amount Per Serving: Calories: 596Total Fat: 49gSaturated Fat: 15gUnsaturated Fat: 29gCholesterol: 128mgSodium: 622mgCarbohydrates: 10gFiber: 4.8gSugar: 4.9gProtein: 28g

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.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

Chicken, Broccoli, Curry Casserole with Cauliflower Rice thumbnail photo

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.

Chicken, Broccoli, Curry Casserole with Cauliflower Rice Pinterest image

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    97 Comments on “Chicken Broccoli Curry Casserole with Cauliflower Rice”

  1. I've been eating a little quinoa lately and have found it very satisfying. This recipe looks like something my mom would have made but definitely with a can of cream of chicken soup! I really like your version and have saved it for future use. Thanks, as always, Kalyn for your inspiration!

  2. That looks marvelous, Kalyn. I love quinoa but only have used it in salads. Wonderful flavors in this casserole!

  3. I'm very intrigued–this sounds great! I'm always looking for new quinoa recipes, especially ones that my bf might enjoy since he's not fully-converted on quinoa yet. I will have to file this one away for the near future!

  4. Alanna, I guess we were writing comments at the same time! Wish Blogger would work on a way for us to "reply" inside the comment so they don't get out of order like this. I agree completely, and nowdays I must prefer the "fresher" flavor of the made-from-scratch sauce.

  5. Lucky, lucky you to live near Penzeys. I've been to their stores in California and Chicago, but no Penzeys in Salt Lake. I also love The Spice House, which is owned by the sister of Bill Penzey.

    Do try this, it's a good way to get introduced to quinoa.

  6. Love the additional protein — and ESPECIALLY skipping the canned mushroom soup. It has its place but when we use it in everything, everything tastes the same!

  7. Kalyn,let me take this opportunity to thank you for suggesting Penzey's spices. Luckily I have a store near me. I am enjoying all the spices I've purchased so far and already have my favorites. One of them is the curry you mentioned in this quinoa recipe. So thank you! rj
    p.s.maybe now I can give quinoa a try~

  8. Nancy, thanks so much, both for the sharing on Facebook and the kind words about the recipes!

    VE, thanks. I'm always happy when I can find a recipe that uses leftover rotisserie chicken, because I can't seem to resist them at Costco. (And I use the bones and skin to make homemade chicken stock, double win!

  9. Great job using the leftovers. With food prices rising the way they are, you can never make enough use of your leftovers. Quinoa sounds interesting, I've never tried it…

  10. This sounds great! This will be on our menu as soon as the next leftover rotisserie chicken is in the fridge. Or maybe I'll just pull out some chicken tenders if I can't wait till next week. I'll be sharing this one on facebook. I've hooked many friends on South Beach by sharing your recipes. No need for feeling any dieting deprivation with your recipes!

  11. Joanne, my mom never heard of quinoa either!

    Melissa, thanks! I love your ideas for adapting it to be dairy free as well as gluten free.

    Dara, I did find myself thinking of other possible calendars where you could use quinoa when I was making this!

    Lydia, I just got a big bag of quinoa from Costco and I'm going to try that rice cooker method next.

    TW, great! Hope you enjoy it.

  12. Fantastic – I just made a quinoa recipe the other day, and was wondering what else I could make. I love the flavor and the texture. I think you've just given me my weekend dining recipe.

  13. I've been using the rice cooker method to make batches of quinoa (from Gluten-Free Goddess). Then I have cooked quinoa on hand for salads and dishes like this yummy casserole. The cooked quinoa will keep in the refrigerator for a week.

  14. This version of the classic casserole looks and sounds so appealing. Quinoa is one of our favorite grains to use and I am always looking for new ways to prepare it. You have opened up a whole new avenue of possibilities with this casserole.

  15. Kalyn,

    I love the idea of a quinoa casserole. Glad you posted the recipe. Being gluten-free, quinoa is one of my go-to grains. I've printed off your recipe and am going to tweak it a bit to be dairy free (might make a sauce out of chicken broth, some coconut milk and a few other goodies). I love the idea of "creamy curry sauce" so I'm going to stay with that direction. I just bought 5 different types of curry from Penzey's. I'm a curry lover and wanted to do a taste test on the differences. I love the smell of curry. Add in a little garam masala and I'm addicted. =)

    Great recipe. I'm looking forward to giving this one a whirl. Thanks for making it gluten-free!

    Melissa

  16. This is definitely NOT my momma's casserole as she doesn't even know what quinoa is! It sounds delicious and I love that it's curry flavored!

  17. Hi Heather, thanks for commenting! Quinoa is a seed and it has a natural coating called Saponin which can make it taste bitter or soapy. Some boxed quinoas are pre-rinsed, but if you buy it in bulk or in a bigger container it probably needs to be rinsed. (You will see a foaminess when you rinse it.) I'd say it definitely improves the taste if it's not the pre-rinsed type.

  18. Kalyn– I've been a longtime reader but never commented. This looks good! Do you know why it's necessary to rinse the quinoa? I've always skipped this step, because on many recipe reviews I've read other cooks claim it's not necessary. I'm wondering if it improves the taste or texture, which might mean my young kids would be more likely to eat it. Just curious!

  19. Thanks Nancy; I love this recipe.

  20. Kalyn, your casserole sounds really yummy and so easy to make!