Oven-Baked Chicken and Broccoli Casserole with Cauliflower Rice

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A wholesome Whole30 casserole featuring tender roasted chicken, crisp broccoli, and fragrant cauliflower rice baked to perfection. This american-inspired whole30 (whole30, gluten free) ready in about 45 minutes pairs pounds 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 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: 30 min Serves 4 American cuisine 320 cal/serving
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Ingredients

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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Frequently asked questions

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

Total time is about 45 minutes (15 min prep + 30 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 Oven-Baked 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 Oven-Baked 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 Oven-Baked 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 Oven-Baked Chicken and Broccoli Casserole with Cauliflower Rice whole30?

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

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