Transform your weeknight dinner routine with this effortless, high-protein casserole that combines tender chicken breasts with a rich, savory blend of jasmine rice and riced cauliflower.
Because this is a “dump-and-bake” recipe, you do not need to pre-cook the rice or sear the chicken; everything bakes together seamlessly in a single dish, absorbing a creamy garlic butter sauce infused with herbs and cheese.
Ingredients Needed
For the Base (Rice & Sauce)
- 1 cup uncooked jasmine rice (rinsed thoroughly)
- 1 1/2 cups frozen riced cauliflower
- 2 1/2 cups chicken bone broth
- 1/4 cup heavy cream
- 1/2 cup plain Greek yogurt
- 2 tablespoons unsalted butter (melted)
- 1/2 cup shredded reduced-fat Cheddar cheese
- 1/4 cup grated Parmesan cheese
- 1 tablespoon Dijon mustard
- 1 teaspoon Worcestershire sauce
- 4 cloves fresh garlic (minced)
- 1 teaspoon Italian seasoning
- 1/2 teaspoon crushed red pepper flakes (optional, for a slight kick)
For the Chicken
- 1 1/2 pounds skinless, boneless chicken breasts
- 2 tablespoons unsalted butter (melted)
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1/2 teaspoon onion powder
- Salt and freshly ground black pepper (to taste)
For the Golden Topping
- 1/2 cup shredded part-skim mozzarella cheese
- 1/4 cup panko breadcrumbs
- 1 tablespoon butter (melted)
Step-by-Step Cooking Instructions
1. Preparation and Oven Setup
- Begin by preheating your oven to 400°F (200°C).
- Lightly grease a standard 9×13-inch baking dish with butter, oil, or non-stick cooking spray to prevent the rice from sticking to the bottom.
2. Mix the Casserole Base
- Directly inside the prepared baking dish, combine the uncooked jasmine rice, frozen riced cauliflower, chicken bone broth, heavy cream, plain Greek yogurt, melted butter, shredded Cheddar cheese, grated Parmesan cheese, Dijon mustard, Worcestershire sauce, minced garlic, Italian seasoning, and red pepper flakes.
- Stir the mixture thoroughly with a whisk or spatula until the liquids and cheeses are evenly distributed and no clumps of yogurt or mustard remain.
3. Season and Nestle the Chicken
- Pat the skinless, boneless chicken breasts dry with paper towels and place them directly into the liquid rice mixture, pressing them down slightly so they are partially submerged.
- Drizzle the 2 tablespoons of melted butter evenly over the top of the chicken breasts.
- Season the chicken generously on both sides with garlic powder, smoked paprika, onion powder, salt, and black pepper.
- Seal the baking dish tightly with heavy-duty aluminum foil to trap the steam, which is essential for cooking the raw rice properly.
4. Initial Bake
- Place the covered casserole dish into the preheated oven and bake for 50 to 55 minutes.
- The dish is ready for the next stage when the rice has absorbed the liquid and become tender, and an instant-read thermometer inserted into the thickest part of the chicken reads at least 165°F (74°C).
5. Add the Crunchy Topping and Brown
- Carefully remove the baking dish from the oven and peel back the foil, watching out for escaping hot steam.
- Sprinkle the shredded mozzarella cheese and panko breadcrumbs evenly across the top of the casserole, then drizzle the final tablespoon of melted butter over the breadcrumbs to help them brown.
- Return the dish to the oven uncovered and bake for an additional 10 to 15 minutes, or until the cheese is melted, bubbly, and the breadcrumbs turn a rich golden brown.
6. Rest and Serve
- Remove the casserole from the oven and allow it to rest undisturbed for 5 minutes. This resting period allows the sauce to thicken slightly and makes slicing and serving the chicken much easier.
Pro Cooking Tips
Rice Consistency
Make sure to use long-grain jasmine rice as specified. Shorter grain or specialty rices may alter the liquid absorption ratio and cooking time.
Thawing the Cauliflower
You do not need to thaw the frozen riced cauliflower beforehand; mixing it in frozen works perfectly as it releases moisture slowly during the bake.
Checking Doneness
Always verify the internal temperature of the chicken with a digital meat thermometer to guarantee it is fully cooked without drying out.
Nutrition Facts (Per Serving)
| Nutrient | Amount per Serving | % Daily Value |
| Calories | 708 kcal | — |
| Total Fat | 34 g | 43% |
| Saturated Fat | 18 g | 90% |
| Cholesterol | 224 mg | 75% |
| Sodium | 1036 mg | 45% |
| Total Carbohydrates | 25 g | 9% |
| Dietary Fiber | 3 g | 10% |
| Total Sugars | 3 g | — |
| Protein | 75 g | 150% |
| Vitamin C | 19 mg | 21% |
| Calcium | 419 mg | 32% |
| Iron | 4 mg | 21% |
| Potassium | 757 mg | 16% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may vary depending on individual nutritional requirements.
