This Mexican cauliflower rice casserole is a macro-friendly, high protein, lower carb meal prep option! And it's gluten-free, with a dairy-free version, too.
2tsp.cooking oil(I use avocado oil or other oil safe for medium heat)
1medium onion, chopped
1bell pepper, chopped
24oz.cauliflower rice(I use frozen)*
1/2 tsp. each black pepper and salt
1/4tsp.cayenne pepper, optional(I add for some heat if using mild salsa)
1 1/2cupsmild or medium salsa
1/2cupplain yogurt or Greek yogurt
3cupsshredded cooked chicken(about 16 oz cooked.)**
15oz.can black beans
1/2cupfresh, frozen, or canned corn kernels
3/4cupshredded cheddar or four-cheese Mexican blend
Preheat oven to 375 degrees.
In a large skillet over medium heat, sauté chopped onion and bell pepper in cooking oil until almost soft, about 5 minutes. Add cauliflower rice and cook for an additional 10 minutes.
To the sautéed veggies, add black pepper, salt, and optional cayenne pepper. Then, add the salsa, yogurt, shredded chicken, black beans, and corn and stir until heated throughout, about 10 more minutes. (If you run out of room in your skillet, you can add just the chicken, black beans, and corn directly to the baking dish instead and stir everything together again in the baking dish, increasing the oven time by an additional 10 minutes).
Spray a 13x9 inch baking dish with cooking spray and add rice-veggie mixture. Top with shredded cheese.
Bake for 20 minutes, until heated throughout and cheese is melted. Serve with guacamole, salsa, and sour cream or plain Greek yogurt.
*Optional: I sometimes add 1/2 cup of brown rice (about 1 cup cooked) with an extra 1/2 cup of salsa and an extra spoonful of Greek yogurt/sour cream. Nutrition facts estimation doesn't include brown rice addition.**Chicken:I often use leftover or rotisserie chicken to save time. Slow-cooker chicken method: cook chicken breasts or bone-in chicken in chicken broth in your slow-cooker for 6-8 hours on low or high for 3-4 hours and then shred. Skillet chicken: Cook chicken in oil over medium-low heat for 4-5 minutes on each side, with lid on, until chicken is done. Dairy-free version: use a dairy-free plain yogurt and omit the cheese on top.