Sheet Pan Cheesy Chicken and Cauliflower Rice (Low Carb)

Cheesy Chicken and Cauliflower Rice is an easy and delicious sheet pan recipe that requires very little prep and is so tasty, you'll want to revisit it time and time again!

A medley of riced cauliflower, chopped onions and tender mushrooms are seasoned and roasted on a sheet pan with chicken thighs, and a melt-y cheddar cheese topping.

With flavors that resemble a traditional chicken and rice casserole, this healthy, low-carb and keto-friendly version is about as simple as it gets.

It's an easy main dish that's perfect for busy weeknights and offers a healthier, lighter take on comfort food the whole family will enjoy!

why this recipe works

I've been wanting to share a healthy chicken and rice casserole recipe for a while now, with tender cooked chicken, riced cauliflower and a creamy sauce.

But more importantly, I wanted this dish to be the most simple of recipes--  a "throw together" type of meal. Isn't that the inspiration behind every good casserole anyways? 

Several attempts failed, as the cauliflower rice turned mushy and sometimes watery in the casserole dish. So I scrapped those efforts and decided a sheet pan would be best.

The high oven heat cooks the chicken until juicy and tender, and roasts the cauliflower, mushrooms and onions to deliver maximum flavor.

While this cheesy chicken and cauliflower rice dish is not a casserole, the flavor is similar. The process is easier. And if you're dairy free, you'll be thrilled to find this sheet pan meal doesn't require heavy cream (or even cheese, for that matter- you can absolutely leave it out).

This sheet pan chicken and cauliflower rice is:

• an easy recipe to make and it's ready for the oven in just 10 minutes
• a delicious recipe that is gluten free, keto and low carb diet friendly, with only 6 net carbs per serving 
• perfect for busy nights and meal prep
• a healthy meal that's budget-friendly and kid-approved!

the ingredients

The "secret" to this simple weeknight dinner is frozen riced cauliflower. 

It keeps the prep time to a bare minimum (just a few minutes!) and you don't have to pull out the food processor to rice your own cauliflower. (Tip: I buy the bags of frozen riced cauliflower from Costco and one bag is the perfect amount for this low carb chicken recipe.)

You will need:

• Seasonings. The combination of garlic powder, ground turmeric, smoked paprika, dried thyme, salt and black pepper adds big flavor to the chicken and cauliflower rice.  

• Frozen cauliflower rice. You will roast it frozen, so do not defrost it. 

• Onion. You can use red onion, white onion or yellow onion, chopped small. 

• Crimini mushrooms. Also called Baby Bella mushrooms, these give the dish a wonderful umami flavor. 

• Olive oil. For tossing the veggies and chicken in before roasting. 

• Chicken thighs. You will need boneless skinless chicken thighs for this recipe. They turn out juicy and tender and are not as prone to drying out when roasted as chicken breasts are. Tip: use kitchen shears to trim off any excess fat from the chicken thighs. 

• Cheese. I like to use grated cheddar but you can swap in your favorite cheese for this recipe! White cheddar, Gruyere or Parmesan cheese are also great options. 

• Fresh herbs. This optional garnish adds a pop of green. I like fresh chives, chopped parsley or green onions. 

the recipe

This cauliflower rice recipe is about as simple as it gets! You can season, mix and bake all on the same sheet pan. And with just a little bit of effort (about 10 minutes!), this easy meal is oven ready. 

Here's a look at the steps involved but be sure to scroll to the bottom of the page to view the full printable recipe card.

tips for the best results

• The baking time will vary based on the size of the chicken thighs. Check it after 30 minutes. The chicken is done when the internal temperature reaches 165°F. 

• You can also substitute boneless skinless chicken breasts but make sure they are not too small otherwise they can easily overcook and dry out a lot quicker than chicken thighs.

• For a spicy kick, add a dash of chili powder or cayenne pepper to the seasoning mix. You can also change up the flavors however you like! From a Spanish rice inspired dish to a combo of rosemary and lemon chicken (inspired by this Slow Cooker Rosemary Lemon Chicken Thighs recipe) there is so much room to riff and play around with your own favorite seasonings and aromatics.

• You can make your own riced cauliflower with a head of cauliflower, however, you will need an extra large cauliflower to get enough "rice." As it cooks, make sure to stir it halfway so it roasts evenly. 

• If making riced cauliflower, rice it in a food processor for the best results. 

• The cheese is optional and you can certainly enjoy this dish without it. 

• Store leftovers in an airtight container in the refrigerator for up to four days. 

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• Creamy and packed with flavor, this delicious Creamy Cauliflower Risotto (aka Parmesan cauliflower rice!) is a wonderful, low-carb substitute for the real thing. Crisp asparagus and savory bacon bits are flavorful extras you don't want to skip!

• Spicy Chicken Tortilla Soup is a low-carb recipe that is ready quickly! It's hearty and flavorful, with tender chicken, aromatics and Mexican-inspired spices.

• This Healthy Stir Fry recipe is made with loads of garlic, chicken, beef and fresh vegetables. It has a slightly sweet yet savory sauce that adds big flavor to the stir fry.