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1.01.19

Paleo Chicken Broccoli “Rice” Casserole {Whole30, Keto}

Whole 30 Nut Free Egg Free No Added Sugar

This creamy paleo chicken, broccoli, and rice casserole is packed with flavor and filling in the best way!  It’s Whole30 compliant, keto, dairy free and perfect to make ahead of time for easy lunches and dinners.

Here’s are two not-so-scandalous secrets about me.  1.) I used to be anti-casserole and 2.) I used to be anti-cauli rice.

And now he we are, on the first day of 2019 with a DEEE-licious paleo and Whole30 casserole that does in fact use cauliflower rice.  Things change, and I’m not afraid to admit that I was oh-so-wrong way back then.

I’m pretty sure all my issues with casseroles AND cauli rice can be summed up with one word: mush.  Not the most appetizing word.  But in truth, every paleo casserole I tried in the beginning seemed to just turn to mush, in a bad way.  (Is there ever good mush, really?  I guess not.)

Things have changed, however.  A good thick sauce, lots of “goodies” (as I always say), and avoiding the dreaded overcooked cauli rice helps a whole lot.

And you might know by now that by “goodies” I’m talking about bacon, mostly.  But honestly the roasted broccoli is a goody in my book as well.  When done right it’s completely impossible to stop eating!

This casserole has several steps but it’s overall very easy to throw together.  First, you’ll prep and then roast the chicken and broccoli in the oven.  Meanwhile, you’ll make the bacon and then the sauce.

The sauce is very simple – onions, garlic, ghee, broth, coconut milk, thickener, salt, pepper, and fresh herbs.  I also used nutritional yeast and some spicy brown mustard, which helps mimic the flavor of cheese and adds extra yumminess to the sauce.

The cauli rice is stirred into the sauce at the very last minute to avoid overcooking.  Then the cooked, shredded chicken, broccoli, bacon, sauce, and rice are all baked together in a casserole dish.  The result is so tasty that you won’t believe you’re actually eating something good for you!

This casserole is perfect to make ahead of time for easy lunches since the leftovers reheat so well.  It’s one of those meals that might even taste BETTER leftover since all the flavors have a chance to blend.

It’s great for picky eaters too – the chicken, bacon, and broccoli usually go over well with kids!  Plus, the “cheesy” flavor of the sauce has no hint of the coconut milk, so no worries for all you coconut haters.  (I’ve learned over the years that coconut seems to be a love it or hate it sort of flavor.)

I hope you’re ready for the best kind of healthy comfort food!  Grab all your ingredients and get that oven preheated.  It’s time to make the best Paleo Chicken, Broccoli, and “Rice” Casserole – let’s go!

Paleo Chicken Broccoli “Rice” Casserole {Whole30, Keto}

Paleo Chicken Broccoli “Rice” Casserole

This creamy Paleo chicken, broccoli, and rice casserole is packed with flavor and filling in the best way! It’s Whole30 compliant, keto, dairy free and perfect to make ahead of time for easy lunches and dinners.
Author: Michele
Prep Time: 5 minutes
Cook Time: 45 minutes
Total Time: 50 minutes
Servings: 6 servings
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5 from 10 votes

Ingredients

Sauce:

  • 3 Tbsp ghee or rendered bacon fat
  • 1 med onion chopped
  • 4 cloves garlic minced
  • 2 Tbsp tapioca flour
 or arrowroot starch
  • 1 3/4 cups chicken bone broth
  • 1/2 cup coconut milk full fat
  • 1 Tbsp spicy brown mustard
  • 2 Tbsp nutritional yeast optional
  • 1/4 sea salt or to taste
  • 1/8 tsp black pepper or to taste
  • 1 tsp fresh minced sage leaves
  • 1 tbsp fresh minced rosemary

Remaining Ingredients:

  • 12 oz cauliflower “rice” - I purchase this already prepped to save time
  • 1 lb boneless skinless chicken breasts
  • 1 lb broccoli florets
  • 3 Tbsp avocado oil or olive oil, divided 
Sea salt and pepper
  • 1/2 lb nitrate free bacon sugar free for Whole30

Instructions

  1. Preheat your oven to 425 degrees.  Place chicken on a baking sheet and coat with 1 1/2 Tbsp olive oil and sprinkle with salt and pepper.
  2. On a separate baking sheet lined with parchment paper, arrange broccoli and toss with 1 1/2 Tbsp avocado oil plus salt and pepper.
  3. Roast chicken for 20-25 minutes or until cooked through. Midway through, flip the chicken and for even roasting. Roast broccoli for 15-20 mins or until fork tender, stirring midway through.
  4. Once done, lower the oven temp to 400 degrees.
  5. While chicken and broccoli roasts, cook bacon until crisp in a large skillet, drain, and make the sauce:
  6. For the sauce, heat a medium saucepan over med heat and add the 3 Tbsp cooking fat. Add the onions, cook until translucent and fragrant, then add the garlic and continue to cook until soft, adjusting heat if necessary.
  7. Whisk the tapioca flour into the broth and add it to the pan, then immediately add the coconut milk, mustard and nutritional yeast, (if using), while whisking. Raise the heat and bring to a boil, stirring. Once boiling, lower to a simmer and continue to stir and cook for another minute, until nice and thick. Stir in salt and pepper to taste, add the fresh herbs. Stir in the cauliflower rice to soften, then remove from heat.
  8. Cut the chicken into bite size pieces, or shred, and arrange in a casserole dish, then add the roasted broccoli and the sauce/rice mixture, stir to evenly coat. Crumble the cooked bacon and sprinkle all over, then bake in the preheated oven for about 20 minutes, until heated through and cauli rice is soft. Serve hot and enjoy!

Nutrition

Calories: 479kcal
Fat: 36g
Saturated fat: 14g
Cholesterol: 92mg
Sodium: 438mg
Potassium: 889mg
Carbohydrates: 12g
Fiber: 4g
Sugar: 3g
Protein: 28g
Vitamin A: 510%
Vitamin C: 97.8%
Calcium: 65%
Iron: 2.1%

Did you make this recipe?

Tag @PaleoRunningMomma on Instagram and hashtag it #PaleoRunningMomma

Shop Products and Ingredients:

Want More Paleo and Whole30 Chicken Recipes?  Try One Of These!

Crispy Chicken with Creamy Mushroom Sauce

Buffalo Chicken Dip

Creamy Chicken Spinach Artichoke Dip

Classic “Breaded” Chicken Cutlets

Garlic Chipotle Lime Chicken in the Instant Pot

Slow Cooker White Chicken Chili with Sweet Potatoes 

Note: This post contains affiliate links. This means that if you click on a link and make a purchase, I will receive a small commission at no cost to you. Thank you for supporting Paleo Running Momma! 

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About Michele

More than a little into running and paleo recipes (yoga now too!) but I'm not here to rain on your grains (or anything else) so come along for the ride! I do a little too much of everything (except cleaning), and I enjoy laughing at myself. As long as I'm the one making the jokes, that is. Just kidding. So bring me your angst, your appetite and your frying pan and climb aboard!

Reader Interactions

Reader Reviews & Comments

  1. Tracey Fletcher says

    January 1, 2019 at 3:47 pm

    My kids have Broccoli’d me out! Lol. That was the only veggie they would eat so we are a lot of it. Now I can’t stand the sight of it. Any good alternative ideas for the brocoli in this recipe pls?

    Reply
  2. Jane says

    January 1, 2019 at 10:57 pm

    Do you have any ideas for a substitute for the coconut milk? I am sensitive to coconut milk, but this casserole looks delicious! Thank you.

    Reply
  3. christina purvis says

    January 1, 2019 at 11:05 pm

    Yum! I purchase frozen cauli rice. How would I use it in this recipe? Should I thaw it first or steam it? Wondering if adding it frozen would save some time? Can’t wait to try this casserole!

    Reply
  4. Joyce says

    January 2, 2019 at 12:35 am

    Can you freeze this.

    Reply
  5. Wastewater Treatment Plans says

    January 2, 2019 at 2:03 am

    I love reading your post. This is one of the best blog ever. Thanks for sharing information. Hope you are sharing the same in future.

    Reply
  6. Andree says

    January 2, 2019 at 4:40 pm

    5 stars
    This recipe is so good. It’s very similar (maybe identical) to another one on this site which includes brussels sprouts instead of the broccoli and cauliflower rice. They are both fantastic. It’s wonderful to find great Paleo compliant casseroles. You won’t miss the dairy or gluten; the sauce flavors are “cheesy” and savory and creamy. I used frozen cauliflower rice and it worked just fine. And this reheats really well too. Thank you for making such reliably delicious recipes. I feel confident trying new recipe from your blog b/c I haven’t found one that isn’t a “winner” yet!

    Reply
    • CHRISTINA COX says

      January 5, 2019 at 6:04 pm

      Did you add the cali rice frozen?

      Reply
    • Frances Hronesz says

      January 6, 2019 at 3:00 pm

      Did you use cook the cauliflower first? Thank you!

      Reply
  7. Myra Alva says

    January 2, 2019 at 5:36 pm

    Is there any way to make the almond bread less dry? It certainly is better than he recipe given to me by my Dr but it is hard to swallow either because of dense ness or dryness

    Reply
  8. Maggie says

    January 4, 2019 at 12:01 pm

    Are the nutritional facts for the entire recipe or per serving?

    Reply
    • Nicole Straszewski says

      January 5, 2019 at 6:20 pm

      Per serving. I printed the recipe and it says per serving in the Nutrition Facts.

      Reply
  9. Ann says

    January 5, 2019 at 1:42 pm

    Thanks for this! It came out really watery – should I add egg or almond flour? The flavors were great, though!

    Reply
    • Kitty says

      January 12, 2019 at 12:02 pm

      I would probably just bake it a little longer so that the liquid reduces on its own.

      Reply
  10. Nicole Straszewski says

    January 5, 2019 at 6:22 pm

    I can’t wait to make this. I’m going to make this tomorrow for breakfast during the week. I’ve over regular breakfast options (mostly eggs) and this looks like it will be AMAZING!!!

    Reply
  11. Josh Duffield says

    January 5, 2019 at 11:14 pm

    5 stars
    I don’t usually comment but this was delicious. The recipe is spot on.

    That sauce is something I’ll be making again and again for all sorts of things. Thank you!

    Reply
  12. Meredith Mann says

    January 6, 2019 at 5:24 pm

    5 stars
    This was delish! I will for sure make it next week again. I even liked the leftovers cold. So yummy!

    Reply
  13. Aimee says

    January 8, 2019 at 7:18 pm

    Do you add the herbs to the sauce?

    Reply
  14. Kitty says

    January 12, 2019 at 12:01 pm

    5 stars
    I’ve made this a few times now and am always surprised at how versatile it is as well as delicious! Super easy for a weeknight and you can throw in whatever veggies you have on hand that need to get eaten up. I’ve made it with zucchini, broccolini, cauliflower, brussel sprouts, and more. The sauce really makes this one so easy and flavorful!

    Reply
  15. Stephanie says

    January 13, 2019 at 5:20 pm

    So I made this and it cAme our delicious but a bit soupy. Not sure what I did wrong. Any ideas? Delicious flavor tho! Thank you!

    Reply
  16. Sheri says

    January 17, 2019 at 8:16 pm

    5 stars
    Michele, Michele, Michele – you truly outdid yourself on this one! I’m doing Whole30 and needed something I could have for dinner and leftovers for lunch. I can’t wait til tomorrow for lunch! Followed the recipe except that whole chickens were on sale this week so I ended up roasting half a chicken and using that instead of the chicken breasts only. I’ve seen some other comments about the sauce being thin, mine was a little but not too much. I used frozen cauliflower rice, partially thawed. Next time, I’ll thaw it and squeeze out the excess moisture in a towel and I’m sure that’ll make the sauce just the right consistency. Of course a little thin sauce didn’t stop my son or I from devouring it!! Thank you!

    Reply
  17. Kayla says

    January 19, 2019 at 9:29 am

    Could I use almond flour instead of tapioca? It’s the only whole 30 flour I have. Also, what would I do if using frozen cauliflower rice? Thanks!

    Reply
  18. Signe says

    January 31, 2019 at 6:13 pm

    Super good! Agree it is even better the next day. I used chicken thighs and it turned out perfectly. Also agree its a little runny, but I didn’t care because it tasted so good. Thank you again Michele for another great recipe. I really appreciate how you write your recipes in a way that makes cooking them so easy.

    Reply
  19. microsoft password manager says

    February 20, 2019 at 3:41 am

    5 stars
    Best cooking steps I have read here which are really very comfortable for me in making of the latest and tasty cooking foods. Thanks a lot

    Reply
  20. MSB says

    February 24, 2019 at 9:01 pm

    This recipe took way longer than the time listed. It was more complicated than needed to be. The taste was not worth the time. The casserole ended up being runny and didn’t stay well in the fridge. A casserole shouldn’t be this complicated… wasted a whole evening on this

    Reply
  21. Sarah says

    March 8, 2019 at 12:05 am

    I made this tonight, with actual rice, and it was soooo comforting and cozy and delicious. Not watery just perfect. Looking forward to leftovers. And will try a cauli rice version some other time. Thank you.

    Reply
  22. Alyssa says

    March 25, 2019 at 6:09 pm

    Can this be frozen??

    Reply
  23. Jennifer says

    March 31, 2019 at 8:37 pm

    Do you use 9×13 dish or another size. Sorry if it is in the instructions; I promise I looked before posting. Looking forward to trying it!

    Reply
    • Michele says

      April 1, 2019 at 12:12 pm

      Yes 9×13

      Reply
      • Liz Mal says

        May 9, 2019 at 9:28 am

        Is the nutritional info for 1 serving or for the whole dish…500 calories with the contents provided seem a bit steep.

        Reply
  24. Danielle says

    May 10, 2019 at 3:58 pm

    I just tried this and it turned out completely watery 🙁 the sauce went into the casserole dish super creamy so I was pretty disappointed. I’m guessing that if I cooked the cauliflower rice ahead of time and squeezed out all of the moisture, it would’ve held up better.

    Reply
  25. Rebekah says

    May 28, 2019 at 9:31 pm

    5 stars
    Super delicious! The whole family liked it. I was looking for a chicken broccoli rice casserole sub. I 1.5x the recipe and put it in a bigger pan and it worked great. I made it keto by subbing tapioca flour for glucomannan(1/2-1tsp).

    Reply
  26. Jenny Foote says

    July 20, 2019 at 5:08 pm

    5 stars
    Super delicious and all my kids loved it!

    Reply
  27. lori says

    August 8, 2019 at 7:43 pm

    Hi…do you think I could make all of the “parts”….sauce, chicken, broccoli, bacon and store separately and then add the cauli rice and put together and cook? trying to do some sunday cooking for dinners during the week. Thank you!

    Reply
  28. Britney says

    September 8, 2019 at 10:14 pm

    Soooo good! My family loved it!!

    Reply
  29. Alyssa says

    October 23, 2019 at 7:45 pm

    Didn’t love the sauce, but I think just adding more seasonings will be the difference, it was overall really good!!! I’ll definitely make this again. Only change I added was a no steroid helping of fresh sliced mushrooms before throwing in the oven. Tasty!

    Reply
    • Alyssa says

      October 23, 2019 at 7:47 pm

      I definitely said a “massive” helping of mushrooms, not no steroid! Haha

      Reply
  30. Lisa says

    November 20, 2019 at 1:22 pm

    5 stars
    Great and makes fabulous leftovers. My kids ask for this all the time.

    Reply
  31. Gabrielle Schube says

    November 26, 2019 at 9:32 pm

    5 stars
    This is so yummy! I made it with rice instead of cauliflower rice. The sauce was amazing and my two kiddos ate it so that’s a win.

    Reply

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Hi! I’m so happy you stopped by! My name is Michele and I’m a Paleo eater and recipe creator, runner, mom of 3, and the gal behind Paleo Running Momma! Over here you’ll find real-food, clean eating family favorites that you’ll be excited to share with your loved ones. I hope you stay awhile, eat, savor, and enjoy!

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