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My husband and I relished this recipe.  You are going to love it!  Don't be fooled by its humble looks.  Use a rotisserie chicken, diced, to make things quicker and easier.

I love casseroles and when I first thought about making low-carb casseroles, it seemed a bit daunting in 1999, as there were not that many examples.  Most casseroles in those days had canned soups, pasta, hashbrowns, toast, potatoes, etc. in them, and those would need to find replacements to make it work for low-carb.  Today I have many satisfying low-carb casseroles, and some of them have become big favorites with other folks as well.  So thankful.

The good thing about casseroles is they are comfort food, easy to make and best of all, you won't need to cook the next day, as typically there are plenty of leftovers.  The leftovers will reheat really well in the microwave oven or in a moderate oven.

The flavors are cheesy and tasty with a slight kick from the red pepper flakes.

To reduce calories you can water down the cream by using half cream and half water and reduce the Cheddar cheese a bit, but I will tell you that the recipe as written is absolutely fantastic!  I would make it again in a heartbeat!

I used a 9 x 13-inch baking dish.  If you like you could make shredded chicken from chicken breasts in a crock-pot.  That is another option.  Since the cauliflower is really well disguised with all the cheese and flavorings, you may find that children picky about eating cauliflower might just eat this.  If you like, you can sprinkle some cooked bacon bits over the top and some chopped green onions.  This recipe is great for Keto and low-carb diets.

This chicken cauliflower casserole with tons of Cheddar cheese is bound to be a hit.  We devoured this casserole over two days - so good!   

If you prefer, you could roast the cauliflower until barely tender instead of boiling it.  That is another option.  If you don't have garlic, you can use garlic powder and if you don't have onions, you could onion powder.



1 tbsp olive oil (15 mL)

4 cups diced cooked chicken (1 L)

  (from Rotisserie chicken)

11/2 tsp salt (7 mL)

1 tsp red pepper flakes (5 mL)

1/2 tsp black pepper (2 mL)

3 cups cauliflower florets (750 mL)

3 tbsp butter (45 mL)

1 onion, chopped

1 tbsp minced garlic (15 mL)

1 tsp arrowroot powder, OR cornstarch (5 mL)

1/2 tsp seasoning salt (2 mL)

1 cup cream, OR (250 mL)

  1/2 cup cream and 1/2 cup water

1/2 cup sour cream (125 mL)

3 cups grated Cheddar cheese (750 mL)

2 tbsp flat-leaf parsley, chopped (30 mL)




Preheat the oven to 350°F (180°C). 


In large skillet in olive oil stir fry chicken briefly and stir in salt, red pepper flakes and black pepper.  Set aside.


In a pot of boiling water, cook cauliflower 8 minutes, or until almost tender.


In large skillet in butter, fry onion until turning golden.  Add garlic and cook 1 minute.  Stir in arrowroot powder, OR cornstarch and seasoning salt, and immediately stir in cream (OR a mix of cream and water) and sour cream.  Cook until thickened.  Stir in Cheddar cheese.  Add chicken, cauliflower and parsley, and turn out into a 9 x 13-inch (23 x 33 cm) casserole dish. Bake 20 to 30 minutes or until bubbly.

Yield:  9 servings

1 serving

423.0 calories

30.3 g protein

31.1 g fat

1.0 g fiber

4.7 g net carbs 

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