Oven-Baked Chicken and Broccoli Casserole with Cauliflower Rice

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

A wholesome Whole30 casserole featuring tender roasted chicken, crisp broccoli, and fragrant cauliflower rice baked to perfection. This American-inspired Whole30 recipe (gluten free), ready in about 45 minutes, pairs boneless skinless chicken thighs, broccoli florets, cauliflower rice for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. 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: 30 min Serves 4 American cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 375°F. Cut 1.5 pounds boneless skinless chicken thighs into 1-inch pieces and toss with 1 teaspoon salt, 1/2 teaspoon black pepper, and 1 teaspoon dried thyme.
  2. Step 2: Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Add 3 cloves minced garlic and 1 medium diced yellow onion, sauté for 2-3 minutes until fragrant and translucent.
  3. Step 3: Add chicken pieces to the skillet and brown for 4-5 minutes, stirring occasionally until edges are golden but chicken is not fully cooked.
  4. Step 4: Stir in 3 cups broccoli florets and 2 cups cauliflower rice, sautéing for 3 minutes until broccoli is crisp-tender.
  5. Step 5: Pour in 1 cup chicken broth and 2 tablespoons coconut aminos, stirring to combine and deglaze the pan.
  6. Step 6: Transfer everything to a greased 9x13 inch baking dish and drizzle remaining 1 tablespoon olive oil on top.
  7. Step 7: Bake uncovered for 20-25 minutes until chicken is cooked through and casserole is bubbling.
  8. Step 8: Remove from oven and let rest for 5 minutes before serving to allow flavors to meld.

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