Chicken Enchilada Casserole With Cauliflower
Chicken Enchilada Casserole With Cauliflower is one of those dishes that can make your weeknight dinners feel special and indulgent, all while staying healthy and satisfying. This dish takes classic enchilada flavors and gives it a twist by incorporating cauliflower, making it lower in carbs but still packed with flavor. Whether you’re feeding a family or meal prepping for the week, this casserole is sure to please everyone at the table.
Why It’s My Go-To
This Chicken Enchilada Casserole With Cauliflower has become a staple in my kitchen for several reasons. First, it’s incredibly easy to make, taking less than an hour from prep to plate. Second, the combination of tender chicken, flavorful spices, and creamy cheese creates a dish that’s both comforting and nourishing. And finally, it’s versatile! You can easily swap out ingredients based on what you have on hand or your family’s preferences. Whether you’re a busy parent or just someone who loves a good meal, this recipe is a lifesaver.
Shopping List
- 8 ounces chicken breast
- 1 pound cauliflower florets (about 7 slightly-heaping cups)
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon garlic, minced
- 1 large onion, roughly chopped
- 1 tablespoon taco seasoning
- 1 (10-ounce) can red enchilada sauce (gluten-free, if needed)
- 1 large egg
- 1 egg white
- ½ teaspoon salt
- Black pepper, to taste
- 1 (14-ounce) can diced green chilis
- 1 cup reduced-fat Mexican cheese blend
- Cilantro, for garnish
- Tomatoes, diced, for garnish
- Avocado, sliced, for garnish
Tools & Equipment Needed
- Large Pot: For boiling the cauliflower.
- Skillet: To cook the chicken and veggies together.
- Casserole Dish: Where the magic will happen during baking.
- Mixing Bowl: For combining ingredients.
- Sharp Knife: For chopping the chicken and vegetables.
Chicken Enchilada Casserole With Cauliflower: How It’s Done
Step 1: Prepare the Cauliflower
Begin by bringing a large pot of water to a boil. Add the cauliflower florets and cook for about 5-7 minutes or until tender. Drain and set aside to cool slightly.
Step 2: Cook the Chicken
While the cauliflower is cooking, heat the olive oil in a skillet over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes. Add the minced garlic and diced chicken breast, cooking until the chicken is no longer pink, about 6-8 minutes. Stir in the taco seasoning and mix well.
Step 3: Mix It All Together
In a large mixing bowl, combine the cooked chicken mixture, cooked cauliflower, diced green chilis, enchilada sauce, egg, egg white, salt, and black pepper. Stir until everything is well incorporated.
Step 4: Assemble the Casserole
Preheat your oven to 350°F (175°C). Pour the mixture into a greased casserole dish, spreading it evenly. Top with the reduced-fat Mexican cheese blend.
Step 5: Bake to Perfection
Place the casserole in the preheated oven and bake for 25-30 minutes, or until the cheese is bubbly and lightly browned.
Step 6: Serve and Garnish
Once baked, remove the casserole from the oven and let it sit for a few minutes. Garnish with fresh cilantro, diced tomatoes, and sliced avocados before serving. This adds a fresh touch that complements the rich flavors beautifully.
Budget & Availability Swaps
- If you can’t find cauliflower, you can substitute with broccoli for a different flavor profile.
- For the chicken, feel free to use cooked rotisserie chicken to save time.
- If you prefer a vegetarian option, replace chicken with black beans or quinoa.
- Any cheese blend works, so feel free to use what you have on hand!
Watch Outs & How to Fix
When making Chicken Enchilada Casserole With Cauliflower, keep an eye out for the following:
- Overcooking the cauliflower: Make sure not to overboil the cauliflower to maintain its structure in the casserole.
- Dry chicken: Ensure the chicken is properly cooked but not overdone. Using a meat thermometer can help; chicken should reach an internal temperature of 165°F (74°C).
- Too much liquid: If the mixture seems too watery, you can add a bit more cauliflower or reduce the amount of enchilada sauce.
Make Ahead Like a Pro
This Chicken Enchilada Casserole With Cauliflower is perfect for meal prep. You can assemble the casserole a day in advance and store it in the refrigerator until you’re ready to bake. Just be sure to add a few extra minutes to the baking time if you’re baking it straight from the fridge. Additionally, you can freeze leftovers in individual portions for quick lunches or dinners later in the week.
Questions People Ask
Can I use frozen cauliflower for this recipe?
Absolutely! Just make sure to thaw and drain the frozen cauliflower before using to avoid excess moisture in your casserole.
How can I make this dish spicier?
To add more heat, consider using hot taco seasoning, adding jalapeños, or topping with hot sauce before serving.
What can I serve with this casserole?
This casserole pairs wonderfully with a side salad or some homemade guacamole. For a more filling meal, serve with rice or quinoa.
Can I make this casserole vegetarian?
Yes, simply omit the chicken and add extra vegetables or beans for protein. Black beans or lentils would be great substitutions.
Ready, Set, Cook
Now that you have all the details for making Chicken Enchilada Casserole With Cauliflower, it’s time to roll up your sleeves and get cooking! With its hearty ingredients and comforting flavors, this dish is sure to become a favorite in your household. Enjoy the process and share it with loved ones for a fulfilling meal that brings everyone together. Happy cooking!
Chicken Enchilada Casserole With Cauliflower
Ingredients
Equipment
Method
- Step 1: Prepare the Cauliflower - Begin by bringing a large pot of water to a boil. Add the cauliflower florets and cook for about 5-7 minutes or until tender. Drain and set aside to cool slightly.
- Step 2: Cook the Chicken - While the cauliflower is cooking, heat the olive oil in a skillet over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes. Add the minced garlic and diced chicken breast, cooking until the chicken is no longer pink, about 6-8 minutes. Stir in the taco seasoning and mix well.
- Step 3: Mix It All Together - In a large mixing bowl, combine the cooked chicken mixture, cooked cauliflower, diced green chilis, enchilada sauce, egg, egg white, salt, and black pepper. Stir until everything is well incorporated.
- Step 4: Assemble the Casserole - Preheat your oven to 350°F (175°C). Pour the mixture into a greased casserole dish, spreading it evenly. Top with the reduced-fat Mexican cheese blend.
- Step 5: Bake to Perfection - Place the casserole in the preheated oven and bake for 25-30 minutes, or until the cheese is bubbly and lightly browned.
- Step 6: Serve and Garnish - Once baked, remove the casserole from the oven and let it sit for a few minutes. Garnish with fresh cilantro, diced tomatoes, and sliced avocados before serving. This adds a fresh touch that complements the rich flavors beautifully.
Notes
- Feel free to substitute cauliflower with broccoli for a different flavor profile.
- Using cooked rotisserie chicken can save you time.
- This casserole can be assembled a day in advance and stored in the refrigerator.
