Why You’ll Love This Recipe

Cauliflower Rice Casserole is a delicious and lighter alternative to traditional rice casseroles, offering all the comfort of a cheesy, creamy casserole while keeping it low-carb. The cauliflower rice acts as the perfect base, absorbing the flavors of the sauce, while the cheesy topping adds richness and creaminess. This casserole is easy to prepare and can be made ahead of time, making it great for meal prep. Plus, it’s highly customizable—you can add your favorite vegetables, spices, or even proteins to make it your own!

Ingredients

  • 4 cups cauliflower rice (fresh or frozen)

  • 1 tablespoon olive oil (for sautéing)

  • 1 small onion, diced

  • 2 cloves garlic, minced

  • 1 cup sour cream

  • 1 cup shredded cheddar cheese

  • 1/2 cup grated Parmesan cheese

  • 1/2 cup milk (or heavy cream for a richer texture)

  • 1 teaspoon onion powder

  • 1/2 teaspoon garlic powder

  • Salt and pepper to taste

  • 1/2 cup frozen peas or corn (optional, for added texture)

  • 1/2 cup breadcrumbs (optional, for topping)

  • 2 tablespoons melted butter (optional, for topping)

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

  1. Preheat the oven: Preheat your oven to 375°F (190°C) and grease a 9×13-inch casserole dish with cooking spray or butter.

  2. Cook the cauliflower rice: If you’re using fresh cauliflower rice, sauté it in a large skillet with a little olive oil over medium heat for 5-7 minutes, until the rice softens and becomes slightly golden. If you’re using frozen cauliflower rice, simply thaw it and drain any excess moisture.

  3. Sauté the onion and garlic: In the same skillet, heat the olive oil and sauté the diced onion and minced garlic over medium heat until softened and fragrant, about 3-4 minutes.

  4. Prepare the casserole mixture: In a large bowl, combine the cooked cauliflower rice, sautéed onions and garlic, sour cream, shredded cheddar cheese, Parmesan cheese, milk (or heavy cream), onion powder, garlic powder, and salt and pepper. Stir everything together until well combined. If you’re adding peas or corn, mix them in as well.

  5. Transfer to the baking dish: Pour the cauliflower rice mixture into the prepared casserole dish and spread it out evenly.

  6. Prepare the topping: In a small bowl, combine the breadcrumbs with the melted butter, then sprinkle the mixture evenly over the top of the casserole for a crunchy, golden topping.

  7. Bake the casserole: Bake in the preheated oven for 25-30 minutes, or until the casserole is bubbling and the top is golden brown. If you want an extra crispy topping, broil for an additional 1-2 minutes at the end of baking.

  8. Serve: Let the casserole cool for a few minutes before serving. You can garnish with fresh herbs like parsley or green onions if desired.

  9. Enjoy: Serve your Cauliflower Rice Casserole as a side dish or a main course with a fresh salad or your favorite protein.

Servings and Timing

  • Servings: 6-8

  • Prep Time: 10 minutes

  • Cook Time: 30 minutes

  • Total Time: 40 minutes

Variations

  • Add protein: Make this casserole a complete meal by adding cooked chicken, ground turkey,  to the cauliflower rice mixture.

  • Use different vegetables: You can add other vegetables like spinach, mushrooms, or bell peppers to the casserole for extra flavor and nutrition.

  • Spicy version: Add a pinch of red pepper flakes, diced jalapeños, or a spoonful of hot sauce to give the casserole a little kick.

  • Dairy-free version: To make this casserole dairy-free, substitute the cheese with a dairy-free cheese alternative and use coconut milk or almond milk instead of regular milk.

  • Low-carb, keto version: For a keto-friendly version, use heavy cream instead of milk, and make sure to use a low-carb breadcrumb or skip the breadcrumbs entirely for a gluten-free, low-carb topping.

Storage/Reheating

  • Storage: Store leftover casserole in an airtight container in the refrigerator for up to 3 days.

  • Reheating: Reheat in the microwave or in the oven at 350°F (175°C) until heated through. You can cover it with foil while reheating to keep it from drying out.

FAQs

1. Can I make this casserole ahead of time?

Yes, you can prepare the casserole in advance and store it in the refrigerator for up to 24 hours before baking. Just add an extra 5-10 minutes to the baking time if cooking from cold.

2. Can I use regular rice instead of cauliflower rice?

Yes, you can substitute regular rice if you’re not following a low-carb diet. You can use white, brown, or even quinoa for a different texture.

3. Can I use frozen cauliflower rice?

Yes, you can use frozen cauliflower rice. Just be sure to thaw it and squeeze out any excess moisture before adding it to the casserole.

4. Can I freeze this casserole?

Yes, you can freeze the assembled casserole before baking. Cover it tightly with plastic wrap and aluminum foil, and freeze for up to 3 months. To bake, thaw in the refrigerator overnight and bake as directed.

5. Can I skip the breadcrumbs?

Yes, you can skip the breadcrumbs if you prefer, or top the casserole with more cheese for an extra cheesy finish.

6. How do I prevent the casserole from being too watery?

Be sure to drain any excess moisture from the cauliflower rice before adding it to the casserole. If you find the mixture too wet, you can reduce the amount of milk or add a little more cheese to thicken it.

Conclusion

Cauliflower Rice Casserole is a delicious and healthy twist on the classic casserole, offering a lighter, low-carb alternative without sacrificing flavor. The creamy, cheesy filling combined with cauliflower rice creates a comforting and satisfying meal that can be customized to your liking. Whether you enjoy it as a side dish or a main course, this casserole is a great way to get in some extra vegetables while enjoying a comforting and hearty meal!

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Cauliflower Rice Casserole

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Cauliflower Rice Casserole is a healthy, low-carb dish made with cauliflower rice, a creamy cheesy filling, and a crunchy topping. This flavorful casserole is a satisfying and nutritious meal that’s customizable with your favorite vegetables and seasonings.

  • Author: Catherine
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 6-8 servings
  • Category: Dinner
  • Method: Baking
  • Cuisine: American
  • Diet: Gluten Free

Ingredients

  • 4 cups cauliflower rice (fresh or frozen)
  • 1 tablespoon olive oil (for sautéing)
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 cup sour cream
  • 1 cup shredded cheddar cheese
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup milk (or heavy cream for a richer texture)
  • 1 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
  • 1/2 cup frozen peas or corn (optional)
  • 1/2 cup breadcrumbs (optional, for topping)
  • 2 tablespoons melted butter (optional, for topping)

Instructions

  1. Preheat your oven to 375°F (190°C) and grease a 9×13-inch casserole dish with cooking spray or butter.
  2. If using fresh cauliflower rice, sauté it in a large skillet with olive oil over medium heat for 5-7 minutes until softened. For frozen cauliflower rice, thaw and drain any excess moisture.
  3. In the same skillet, sauté the diced onion and minced garlic over medium heat for 3-4 minutes until softened and fragrant.
  4. In a large bowl, combine the cooked cauliflower rice, sautéed onions and garlic, sour cream, shredded cheddar cheese, Parmesan cheese, milk (or heavy cream), onion powder, garlic powder, and salt and pepper. Stir until well combined. Optionally, stir in peas or corn.
  5. Transfer the mixture into the prepared casserole dish and spread it evenly.
  6. In a small bowl, combine breadcrumbs with melted butter, then sprinkle the mixture evenly over the top of the casserole.
  7. Bake for 25-30 minutes, until the casserole is bubbling and the top is golden brown. For a crispier topping, broil for an additional 1-2 minutes.
  8. Let the casserole cool for a few minutes before serving. Garnish with fresh herbs if desired.
  9. Serve and enjoy your comforting cauliflower rice casserole!

Notes

Add extra vegetables like spinach, mushrooms, or bell peppers to increase flavor and nutrition.For a spicier version, add a pinch of red pepper flakes or jalapeños to the casserole mixture.To make it dairy-free, swap cheese for a dairy-free alternative and use coconut or almond milk instead of regular milk.For a keto-friendly version, use heavy cream and skip the breadcrumbs or substitute with a low-carb version.

Nutrition

  • Serving Size: 1 serving
  • Calories: 250
  • Sugar: 5g
  • Sodium: 450mg
  • Fat: 18g
  • Saturated Fat: 10g
  • Unsaturated Fat: 6g
  • Trans Fat: 0g
  • Carbohydrates: 11g
  • Fiber: 4g
  • Protein: 10g
  • Cholesterol: 35mg

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