Low Calorie Thanksgiving Chicken and Mashed Cauliflower Casserole

This low calorie thanksgiving chicken and mashed cauliflower casserole is the lighter way to get a proper baked dinner on the Thanksgiving table: tender chicken folded through a light cheese sauce, topped with a golden mashed cauliflower mash made with Greek yogurt instead of butter and cream. It eats like a comfort casserole at about 280 calories a serving — with 36g of protein — and it is on the table in 45 minutes.

The swap that makes it work is the topping. Cauliflower mashes up creamy with Greek yogurt, and a little Parmesan on top browns just like a potato mash would, for a fraction of the calories. Underneath, the chicken stays juicy in the sauce, so every spoonful has meat, sauce and golden topping together.

Why you’ll love it

• 36g protein per serving, about 280 calories
• 45 minutes, one baking dish, proper comfort food
• Cauliflower mash instead of potatoes — lighter, still golden on top
• A good way to use leftover chicken or turkey after Thanksgiving

Ingredients

• 700g boneless, skinless chicken breasts
• 1 large head cauliflower (about 600g florets)
• 150g plain Greek yogurt
• 20g butter
• 40g Parmesan cheese, finely grated
• 60g reduced-fat cheddar cheese, grated
• 200ml semi-skimmed milk
• 1 tbsp plain flour
• 1 tbsp olive oil
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 tsp dried thyme
• Salt and black pepper, to taste

Equipment used

• A large nonstick skillet, for searing the chicken before it goes into the dish
• A large saucepan, for steaming the cauliflower for the mash
• A ceramic baking dish (about 23 x 33 cm), for assembling and baking the casserole
• A potato masher, for the creamy cauliflower topping

Instructions

1. Heat the oven to 190°C (375°F). Steam the cauliflower florets for 10–12 minutes until very tender, then drain well.
2. Heat the olive oil in a large skillet over medium-high heat. Season the chicken with salt and pepper and sear for 3–4 minutes per side until golden. It does not need to be cooked through — it finishes in the oven. Slice into strips.
3. In the same skillet, soften the onion for 3 minutes, add the garlic and thyme and cook for 30 seconds. Stir in the flour, then pour in the milk and simmer for 2–3 minutes until the sauce thickens. Stir in the cheddar until melted.
4. Mash the drained cauliflower with the butter, then stir in the Greek yogurt until smooth and creamy. Season with salt and pepper.
5. Put the chicken strips in the baking dish and pour the cheese sauce over the top. Spread the cauliflower mash evenly over the chicken and sauce.
6. Scatter the Parmesan over the mash and bake for 20–25 minutes until the top is golden and the edges are bubbling.
7. Rest for 5 minutes before serving so the sauce settles and the slices hold together.

Tips

• Drain the cauliflower really well — wet cauliflower makes a runny mash that slides off the filling.
• Stir the Greek yogurt into the mash off the heat, so it stays creamy and doesn’t split.
• Sear the chicken first for colour and flavour, but don’t cook it through — the oven finishes it and keeps it juicy.
• The casserole keeps 3 days in the fridge. Reheat covered in the oven at 180°C (350°F) for 20 minutes.

Estimated nutrition per serving

These are estimated macros based on standard ingredient values, not lab-measured results.

More high-protein recipes to try

• Healthy Ground Beef Shepherd’s Pie with Mashed Cauliflower
• High Protein Thanksgiving Stuffed Chicken Breast with Cranberry and Spinach
• High Protein Maple Dijon Glazed Chicken Thighs for Thanksgiving

FAQ

Can I use leftover turkey instead of chicken? Yes — this is one of the best uses for it. Swap in the same weight of cooked turkey, skip the searing step, and add 5 minutes to the bake so it heats through properly.

Is this low calorie thanksgiving chicken and mashed cauliflower casserole good for a low-carb plan? Yes. At about 9g of carbs per serving it fits most low-carb plans comfortably, and the cauliflower mash is what keeps the carbs down compared with a potato-topped casserole.

Can I make it ahead? Yes. Assemble the casserole, cover and chill it for up to a day, then bake as usual and add 10 minutes to the baking time. Make the cauliflower mash fresh if you can — it stays creamier that way.

Can I use frozen cauliflower? Yes. Steam it the same way and drain it even more carefully — frozen cauliflower holds extra water, and a wet mash is the one thing that can spoil this dish.

Low Calorie Thanksgiving Chicken and Mashed Cauliflower Casserole

Sophia Martinez

Tender chicken in a light cheese sauce under a golden mashed cauliflower topping made with Greek yogurt. 36g protein — 45 minutes, serves 6.

Print Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Course Dinner

Cuisine American

Servings 6

Calories 280 kcal

Equipment

• A large nonstick skillet, for searing the chicken before it goes into the dish
• A large saucepan, for steaming the cauliflower for the mash
• A ceramic baking dish (about 23 x 33 cm), for assembling and baking the casserole
• A potato masher, for the creamy cauliflower topping

Ingredients

  

• 700 g boneless, skinless chicken breasts
• 1 large head cauliflower (about 600g florets)
• 150 g plain Greek yogurt
• 20 g butter
• 40 g Parmesan cheese finely grated
• 60 g reduced-fat cheddar cheese grated
• 200 ml semi-skimmed milk
• 1 tbsp plain flour
• 1 tbsp olive oil
• 1 onion finely chopped
• 2 garlic cloves minced
• 1 tsp dried thyme
• Salt and black pepper to taste

Instructions

 

• Heat the oven to 190°C (375°F). Steam the cauliflower florets for 10–12 minutes until very tender, then drain well.
• Heat the olive oil in a large skillet over medium-high heat. Season the chicken with salt and pepper and sear for 3–4 minutes per side until golden. It does not need to be cooked through — it finishes in the oven. Slice into strips.
• In the same skillet, soften the onion for 3 minutes, add the garlic and thyme and cook for 30 seconds. Stir in the flour, then pour in the milk and simmer for 2–3 minutes until the sauce thickens. Stir in the cheddar until melted.
• Mash the drained cauliflower with the butter, then stir in the Greek yogurt until smooth and creamy. Season with salt and pepper.
• Put the chicken strips in the baking dish and pour the cheese sauce over the top. Spread the cauliflower mash evenly over the chicken and sauce.
• Scatter the Parmesan over the mash and bake for 20–25 minutes until the top is golden and the edges are bubbling.
• Rest for 5 minutes before serving so the sauce settles and the slices hold together.

Notes

Drain the cauliflower well or the mash runs. Stir Greek yogurt into the mash off the heat. Keeps 3 days refrigerated; reheat covered at 180°C (350°F).

Keyword chicken casserole, dinner, high protein, low calorie, mashed cauliflower, thanksgiving

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