BBQ Chicken & Rice Casserole (THM S, THM NSI, Low Carb)

This BBQ Chicken & Rice Casserole is part of a project that I am working on. I love being able to have the ability to get our meals on the table quickly and efficiently.  This casserole comes together in about five minutes when you prepare the components during a prep session that uses 3 main ingredients. 

The slightly smoky flavors of the BBQ sauce compliment the shredded chicken and add a bit of interest to the cauliflower rice mixture that it is nestled on top of.

This post may contain affiliate links to Amazon or other programs. I do earn a small commission from the sales made through these links; however your price never changes. You can see my Full Disclosure here

This BBQ Chicken & Rice Casserole is the first in a series of  meals focused on using Pulled Chicken Breasts, Broccoli and Cauliflower Rice. I spent about an hour prepping, measuring and labeling my meal components. I will get into that a bit more as the project comes together.

Making BBQ Chicken & Rice Casserole in about 35 minutes

For now we are going to talk a bit about how this comes together in about 35 minutes using pulled chicken breast, frozen or fresh cauliflower rice and riced broccoli. When you use pre prepared ingredients things come together really quickly and honestly the meal prep for this BBQ Chicken & Rice Casserole is super easy and gives you enough main components to cook 3 meals within 30 minutes or less throughout the week.

Why Only 3 Meals?

In our house I try to rotate our proteins a bit so that no one gets bored eating the same thing over and over again. Making 3 meals with similar ingredients saves me a bunch of time, but can be boring for my husband. Normally I prep these meals and then rotate another set of 3 meals with different ingredients to change things up.

How I Prepared the Pulled Chicken Breasts

I love using this recipe  for seasoned chicken breasts from The Healthy Milestone because they can be made as a fuel pull for those following the Trim Healthy Mama Plan.  The 4 cups of shredded chicken were stored in a container like these and then I portioned the other meals into their containers as well.

I used frozen riced cauliflower and riced broccoli from the deli at my local meijer to make things even quicker in the prep department. However you can rice your own if you would like.

I really hope your family enjoys this recipe as much as we do and that you find a blessing in making these meals quickly and easily.

Printable BBQ Chicken & Rice Casserole Recipe

5 from 1 reviews

BBQ Chicken & Rice Casserole (THM S, THM NSI, Low Carb)

 

Author: Judy

Nutrition Information

• Serves: 6

• Serving size: 1 cup
• Calories: 388

• Fat: 24g
• Carbohydrates: 7g
• Sodium: 1185mg
• Fiber: 3g
• Protein: 36g
• Cholesterol: 108mg

Recipe type: Main

Cuisine: American

Prep time:  5 mins

Cook time:  30 mins

Total time:  35 mins

Save Print

This tasty BBQ Chicken & Rice Casserole comes together quickly for the whole family to enjoy.

Ingredients

• 1 Tablespoon butter
• 4 cups broccoli (riced)
• 2 teaspoons THM Mineral Salt
• 4½ cups Cauliflower (riced)
• 1 teaspoon garlic powder
• ½ teaspoon ground black pepper
• 4 cups chicken breast (shredded)
• 1½ cups BBQ Sauce (I use this recipe)
• ½ cup cheddar cheese (shredded)
• 3 ounces bacon slices (crumbled)
• 2 tablespoons green onion (sliced thinly)

Instructions

1. Preheat oven to 350 degrees
2. Melt butter in a large skillet, over medium heat. Add the riced broccoli and caulflower with the seasonings and saute until softened.
3. Add to an 8 inch square pan.
4. In a medium sized bowl, combine chicken with the BBQ sauce and top the broccoli mixture with it.
5. Sprinkle with cheese and bacon crumbles.
6. Bake for 30 minutes or until the top is just starting to brown.
7. Remove from oven and top with sliced green onions before serving.

Notes

You can use brown rice in place of the cauliflower rice to make a healthy crossover when following a Trim Healthy Lifestyle.

3.5.3251