Baked Whole30 Chicken and Broccoli Casserole with Cauliflower Rice

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Tender chicken thighs baked with crisp broccoli, earthy mushrooms, and a savory sauce served over fluffy cauliflower rice for a comforting Whole30 dinner. This american-inspired whole30 (whole30, gluten free) ready in about 50 minutes pairs boneless skinless chicken thighs, broccoli florets, sliced white mushrooms for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 360 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 35 min Serves 4 American cuisine 360 cal/serving
Plan a meal with the AI → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

Instructions

  1. Step 1: Preheat oven to 375°F. Toss 3 cups broccoli florets and 1 cup sliced white mushrooms with 1 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper; spread evenly in a 9x13-inch baking dish.
  2. Step 2: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add 1 lb boneless skinless chicken thighs, seasoned with 1/2 tsp salt and 1/4 tsp black pepper, and sear for 4 minutes per side until golden but not fully cooked.
  3. Step 3: Remove chicken and add 4 minced garlic cloves to the skillet, sauté for 1 minute until fragrant. Stir in 2 tbsp coconut aminos, 1 cup chicken broth, 1 tsp dried thyme, and 1 tbsp lemon juice; simmer for 3 minutes until sauce slightly thickens.
  4. Step 4: Place seared chicken thighs on top of the broccoli and mushrooms in the baking dish and pour the sauce evenly over everything.
  5. Step 5: Bake uncovered for 25 minutes until chicken is cooked through and broccoli is tender.
  6. Step 6: Meanwhile, heat a separate skillet over medium heat and sauté 3 cups cauliflower rice with a pinch of salt for 5 minutes until warmed through and slightly tender.
  7. Step 7: Serve baked chicken casserole over the warm cauliflower rice for a nourishing Whole30 meal.

Equipment for this recipe

Top-rated tools to make this recipe successfully.

More Bakeware & baking tools → Shop all kitchen tools →

Frequently asked questions

How long does Baked Whole30 Chicken and Broccoli Casserole with Cauliflower Rice take to make?

Total time is about 50 minutes (15 min prep + 35 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Baked Whole30 Chicken and Broccoli Casserole with Cauliflower Rice?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep broccoli florets from drying out.

Can I substitute ingredients in Baked Whole30 Chicken and Broccoli Casserole with Cauliflower Rice?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Baked Whole30 Chicken and Broccoli Casserole with Cauliflower Rice for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Baked Whole30 Chicken and Broccoli Casserole with Cauliflower Rice whole30?

Yes — this recipe is tagged whole30, gluten free, paleo based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

Related recipes