This Chicken Broccoli Curry Casserole with Cauliflower Rice packs all the comforting flavors of a classic casserole, but with fewer carbs! By using rotisserie chicken, frozen cauliflower rice, and frozen broccoli, you can whip up this delicious dinner with minimal effort.
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I’m a big fan of anything that combines chicken, broccoli, and curry sauce, and this casserole is one of my go-to recipes. After recently revisiting it, I realized it deserved some updated photos to show just how enticing it is.
The recipe was originally adapted from a version with quinoa, but my niece Kara and I tweaked it until we perfected this low-carb version. With each test, we made small improvements—like adding more broccoli—and I’m thrilled with the result. Even though I rarely use frozen broccoli, it works beautifully in this dish!
Honestly, I think anything smothered in a creamy curry sauce is bound to be delicious, and the generous amount of cheese in this recipe makes it even better. If you’re a fan of these flavors, I hope you’ll give it a try.
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Ingredient Notes
When it comes to the frozen broccoli and cauliflower rice, the measurements don’t have to be exact. I used 4 cups of broccoli and 2 cups of cauliflower rice when updating the photos, but feel free to adjust based on your preferences.
Freezing and Storing
This casserole keeps well in the fridge for up to a week, making it perfect for meal prep. It can also be frozen, although the texture might be slightly softer after reheating due to the previously frozen vegetables.
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No Hot Curry Powder?
If you don’t have hot curry powder, don’t worry! Simply use 5 teaspoons of whatever curry powder you have on hand.
Carb Count
Dividing this casserole into eight servings gives you about 6.8 net carbs per serving—ideal for a low-carb diet.
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How to Make Chicken Broccoli Curry Casserole with Cauliflower Rice
For a quick overview, here’s how you’ll make this delicious dish:
- Prep: Thaw the frozen broccoli overnight in the fridge if possible. Preheat your oven to 375°F (190°C) and spray a casserole dish with non-stick spray.
- Chicken: Cut the chicken into bite-sized pieces.
- Thaw: Measure out the cauliflower rice and broccoli, letting them thaw on the counter. Chop the broccoli if necessary.
- Cook: Heat olive oil in a frying pan and cook the chopped onion until it just starts to brown. Add the chicken and broccoli, cooking for about 3 minutes. Season with salt and pepper.
- Combine: Add the cauliflower rice, mix well, and cook for another minute or two. Stir in the Parmesan cheese.
- Sauce: Whisk together sour cream, mayo, lemon juice, Dijon mustard, curry powder, and hot curry powder (if using).
- Mix: Gently combine the sauce with the chicken-broccoli mixture in the pan.
- Bake: Transfer the mixture to your casserole dish, top with shredded Mozzarella, and bake for 25-30 minutes, or until bubbly and lightly browned.
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Weekend Meal Prep
This casserole is perfect for weekend meal prep. You can cook it ahead of time and enjoy it throughout the week!
Ingredients
- 3 cups diced, cooked chicken (rotisserie works great)
- 4 cups frozen broccoli, partly thawed
- 2 cups frozen cauliflower rice, partly thawed
- ½ onion, chopped
- 1 tbsp olive oil
- Salt and fresh ground pepper, to taste
- 1½ cups sour cream
- ¾ cup mayo
- 1 tbsp fresh-squeezed lemon juice (or more to taste)
- 2 tsp Dijon mustard
- 1 tbsp curry powder
- 2 tsp hot curry powder (optional)
- ⅓ cup grated Parmesan cheese
- 1 cup shredded Mozzarella
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Instructions
- Prep the Ingredients: Thaw the broccoli in the fridge overnight, if possible. Preheat the oven to 375°F (190°C). Spray an 11.5 x 8-inch casserole dish with non-stick spray.
- Cook the Chicken: Dice the chicken into bite-sized pieces.
- Thaw the Veggies: Measure out the cauliflower rice and broccoli, letting them thaw. Chop the broccoli if needed.
- Cook the Onion: Heat olive oil in a non-stick frying pan. Cook the chopped onion for about 2 minutes over medium-high heat, just until it begins to brown.
- Combine the Ingredients: Add the chicken and broccoli to the pan, cooking for about 3 minutes and seasoning with salt and pepper. Stir in the cauliflower rice and Parmesan cheese.
- Make the Sauce: Whisk together the sour cream, mayo, lemon juice, Dijon mustard, curry powder, and hot curry powder (if using).
- Assemble the Casserole: Gently mix the sauce into the chicken-broccoli mixture. Transfer everything to the casserole dish and top with shredded Mozzarella.
- Bake: Bake for 25-30 minutes, or until the casserole is bubbly and the top is starting to brown.
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Notes:
- Rotisserie chicken is a convenient option, but you can also cook your own chicken. Simmer 3 medium or 2 large chicken breasts in water or broth for about 15 minutes, cool, and dice.
- If you don’t have hot curry powder, just use 5 teaspoons of regular curry powder.
Enjoy this comforting, low-carb casserole any night of the week!
