White Chicken Enchilada Cauliflower Casserole

Casserole. Was this a word that struck fear into your heart as a child? Why is it that we associate this word with some suspect looking, mushy nightmare from our youth, even if our grandmothers DID make it with love? We are going to vanquish your fear of this word, and maybe just maybe completely reshape the way you feel about it, too.

For this recipe, our key ingredient is: Cauliflower 

Here’s why we care about this recipe:

  • Cauliflower is all the rage right now, and for good reason! A single cup of cauliflower (uncooked) contains only 25 calories. If you are like us and want to consume a lot of food and ensure you are full without sacrificing your calorie goal for the day, this food may be the perfect way to do so. From the same cup, you can also to intake 77% of your daily Vitamin C need!
  • Cauliflower is a cruciferous vegetable, and this veggie group has been proven to have cancer preventative properties which stall the growth of cancer and tumors.
  • Because cauliflower is high in water and fiber, it fights constipation, fights against obesity, and other gastrointestional issues and diseases. We won’t remind of you of all the stomach issues we deal with, but this superfood ensures our digestive tracts are functional and healthy.
  • We know that this veggie can be a little stinky, but it has a good reason for this! It contains a high amount of sulfur containing compounds, called glucosinolates. This compound helps flush toxins and waste from our bodies, acting as an antioxidant .
  • Cauliflower contains choline which is a nutrient that supports our ability to learn, improves sleep and overall muscle movement. Since we are extremely active and in the gym almost daily, we are constantly looking for foods to help our muscle building, and this important nutrient ensures top performance from our muscle movements.

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White Chicken Enchilada Cauliflower Casserole


  • 1 yellow onion, chopped
  • 3 tablespoons unsalted butter, divided
  • ¼ cup flour (use gluten free all-purpose flour for gluten free option)
  • ¾ teaspoon salt
  • 2 cups chicken broth
  • 1 cup nonfat greek yogurt
  • ½ cup monterey jack cheese, shredded
  • 16 ounces riced cauliflower
  • 2 cups chicken, shredded
  • 4 ounces canned roasted green chiles
  • ½ cup cheddar cheese, shredded


  1. Preheat oven to 325 degrees and spray a 9×13 inch pan with non-stick cooking spray.
  2. In a medium frying pan, melt 1 tablespoon butter over medium high heat. Once melted, add chopped onion and cook for 6-8 minutes until onion is golden brown. Remove from heat and set aside.
  3. In a large saucepan, cook together remaining butter (2 tablespoons), flour, salt and chicken broth over medium heat. Cook until thick and bubbly, about 8-10 minutes, and then remove from heat. Stir in greek yogurt and monterey jack cheese until fully combined.
  4. In a large bowl, mix together riced cauliflower, shredded chicken and green chiles until combined. Add cooked onions and cream sauce. Stir until fully incorporated.
  5. Spread mixture evenly in prepared pan and top with cheddar cheese. Bake for 20-25 minutes or until bubbly.


Amount Per Serving: Calories: 200, Total Fat: 10.2g, Saturated Fat: 6g, Cholesterol: 53mg, Sodium: 634mg, Total Carbohydrates: 7.8g, Dietary Fiber: 1.3g, Total Sugars: 3.3g, Protein: 19.1g

Let us know what you think of the recipe in the comments below! We will also accept casserole horror stories instead, for our reading pleasure.


Amanda and Christina


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