Creamy Buffalo Chicken Cauliflower Casserole

If you’re craving a spicy, cheesy, and creamy meal that’s both low-carb and packed with flavor, then Creamy Buffalo Chicken Cauliflower Casserole is the dish for you. This casserole combines the zesty heat of buffalo sauce, the richness of Greek yogurt, and the crunch of cauliflower rice, creating a delicious and satisfying meal that’s perfect for those on a keto or low-carb diet. Whether you’re preparing it for dinner, meal prep, or as a comfort food alternative, this dish will quickly become a favorite in your recipe rotation.

Why Choose Creamy Buffalo Chicken Cauliflower Casserole?

• Low-Carb and Keto-Friendly: This dish is a great alternative to traditional casseroles made with rice or pasta. Cauliflower rice serves as a low-carb substitute, making it a perfect option for those following a keto diet.

• Packed with Protein: With shredded chicken as the main ingredient, this casserole is an excellent source of lean protein, helping to keep you full and satisfied.

• Easy to Prepare: This casserole can be made in just under 1 hour, and you can even prepare it ahead of time for a quick, easy dinner later in the week.

• Versatile: You can easily adjust the spice level and customize this recipe to suit your taste preferences. Plus, it’s perfect for meal prep or feeding a family.

Ingredients for Creamy Buffalo Chicken Cauliflower Casserole

This creamy casserole comes together with simple ingredients that pack a punch of flavor. Here’s what you’ll need:

• 2 lbs shredded cooked chicken (about 4-5 cups)

• 6 cups cauliflower rice (fresh or frozen)

• 4 stalks celery, chopped

• 2 long carrots, chopped

• 1 small white onion, diced

• 2 cloves garlic, minced

• ½ cup buffalo hot sauce (adjust to your heat preference)

• 1 cup plain nonfat Greek yogurt (for creaminess)

• 1 packet ranch seasoning (for added flavor)

• ½ teaspoon pepper

• ⅓ cup shredded cheddar cheese

• Optional: 2 tablespoons ranch dressing for drizzle (use a yogurt-based version for a healthier option)

How to Make Creamy Buffalo Chicken Cauliflower Casserole

This Creamy Buffalo Chicken Cauliflower Casserole is quick and easy to prepare. Follow these steps for a creamy, flavorful dish:

1. Preheat Your Oven
   Preheat your oven to 350°F (175°C), so it’s ready for the casserole once it’s assembled.

2. Prepare the Vegetables
   In a large mixing bowl, combine the shredded chicken, cauliflower rice, chopped celery, carrots, diced onion, and minced garlic. Stir everything together to combine.

3. Add the Sauce and Seasoning
   Add the buffalo hot sauce, Greek yogurt, ranch seasoning packet, and pepper to the mixture. Stir well until everything is evenly coated with the sauce.

4. Assemble the Casserole
   Transfer the mixture into a 9×13-inch baking dish. Spread it out evenly and sprinkle the shredded cheddar cheese on top.

5. Bake
   Bake the casserole in the preheated oven for 35-40 minutes, or until the top is golden and the casserole is heated through.

6. Serve and Enjoy
   Let the casserole rest for about 10 minutes before serving. If desired, drizzle with ranch dressing for an extra creamy finish. Serve hot and enjoy!

Tips for Perfect Creamy Buffalo Chicken Cauliflower Casserole

To make sure your Creamy Buffalo Chicken Cauliflower Casserole turns out perfectly every time, here are a few helpful tips and tricks to ensure the best texture and flavor.

Choosing the Right Chicken

While shredded chicken is the primary protein in this casserole, the type of chicken you use will impact the flavor and texture:

• Rotisserie Chicken: For the most convenient option, use store-bought rotisserie chicken. It’s already cooked and shredded, saving you time in the kitchen.

• Cook Your Own Chicken: If you prefer cooking your own chicken, boneless, skinless chicken breasts or chicken thighs work best. Simply cook them in the oven or stove and shred with a fork for a fresh, homemade touch.

• Canned Chicken: As a quick alternative, you can use canned chicken. Just be sure to drain and rinse it before adding to the casserole.

Cauliflower Rice Tips

Using cauliflower rice is what makes this dish low-carb and keto-friendly. Here are a few tips to ensure it cooks perfectly:

• Frozen Cauliflower Rice: If you’re using frozen cauliflower rice, don’t thaw it before adding it to the casserole. Just use it directly from the freezer, and it will cook beautifully in the oven.

• Fresh Cauliflower Rice: If you prefer to rice fresh cauliflower, simply chop it into florets and pulse it in a food processor until it resembles rice-sized grains. This ensures that your cauliflower rice cooks evenly and has the right texture.

Adjusting the Spice Level

The buffalo sauce adds a nice amount of heat to this dish, but you can adjust it to your liking:

• Milder Version: If you prefer a milder version, reduce the amount of hot sauce and opt for a mild buffalo sauce. You can also mix in a little ranch dressing into the sauce for extra creaminess.

• Spicy Version: If you like your dishes with an extra kick, increase the hot sauce or add a dash of cayenne pepper or chili flakes to the casserole.

Adding Extra Flavor

If you want to add even more flavor to your Creamy Buffalo Chicken Cauliflower Casserole, consider the following options:

• Cheese Variations: While cheddar cheese is classic, you can experiment with other types of cheese like mozzarella or pepper jack for added creaminess or spice.

• Herbs and Spices: A pinch of paprika, garlic powder, or onion powder can complement the buffalo sauce and enhance the overall flavor profile.

• Green Onions: Garnish the casserole with green onions or fresh cilantro after baking for a burst of freshness and added crunch.

How to Store Leftovers

If you have any leftovers, this casserole makes an excellent meal prep option. Here’s how to store and reheat it:

• In the Refrigerator: Store leftovers in an airtight container in the fridge for up to 4-5 days. When reheating, add a splash of water or broth to the casserole before microwaving to prevent it from drying out.

• Freezing: This casserole can be frozen for up to 3 months. Simply let it cool completely before placing it in a freezer-safe container. To reheat, let it thaw overnight in the refrigerator and bake it at 350°F for about 20 minutes, or until heated through.

Make-Ahead Tips

This casserole is great for meal prep and can be made ahead of time:

1. Assemble and Refrigerate: You can assemble the entire casserole the night before, then refrigerate it until you’re ready to bake. This allows the flavors to meld together, making it even tastier.

2. Freeze Unbaked Casserole: For longer storage, assemble the casserole and freeze it before baking. When you’re ready to enjoy, bake it straight from the freezer at 350°F for about 45 minutes, or until the top is golden and bubbly.

Nutritional Benefits of Creamy Buffalo Chicken Cauliflower Casserole

This Creamy Buffalo Chicken Cauliflower Casserole isn’t just delicious; it’s also packed with nutritional benefits that make it a fantastic option for anyone on a low-carb, keto, or protein-focused diet. Let’s break down the nutritional content of this dish and explore how it supports a healthy, balanced lifestyle.

Chicken: A Protein Powerhouse

Chicken is the main protein source in this casserole, and it’s a great addition to your diet. Here’s why:

• Lean Protein: Chicken, particularly boneless, skinless chicken breasts, is low in fat and high in protein, making it an excellent option for muscle repair and maintenance.

• B Vitamins: Chicken is rich in B6 and B3, which help in energy production and maintaining brain health.

• Minerals: It also provides essential minerals like phosphorus and selenium, which support bone health and the immune system.

Cauliflower: A Low-Carb, Nutrient-Rich Vegetable

Cauliflower is the star of this low-carb dish. Here’s why it’s such a great choice:

• Low in Carbs: With only 5 grams of carbs per cup, cauliflower is an excellent rice alternative for those following keto or low-carb diets.

• Rich in Fiber: Cauliflower provides fiber, which is essential for digestive health and maintaining stable blood sugar levels.

• Vitamins and Antioxidants: It’s a good source of vitamin C, which boosts the immune system, and vitamin K, which is important for bone health and blood clotting.

Greek Yogurt: A Creamy, Nutrient-Dense Ingredient

Instead of using heavy creams or sauces, this casserole uses plain nonfat Greek yogurt for its creamy texture. Greek yogurt is not only a healthier alternative but also packed with nutrients:

• Protein: Greek yogurt is rich in protein, which helps with muscle growth and repair. It also provides calcium, which is vital for bone health.

• Probiotics: Many Greek yogurts contain probiotics, which are beneficial bacteria that promote gut health.

• Low in Sugar: Nonfat Greek yogurt contains little to no added sugar, making it a healthier option compared to traditional creamy ingredients.

Buffalo Sauce: Flavor with a Kick

Buffalo sauce is what gives this casserole its signature spicy flavor. While it’s mostly used for flavor, it does contribute a modest amount of sodium. If you want to control your sodium intake:

• Low-Sodium Buffalo Sauce: Look for low-sodium buffalo sauce options to reduce the overall sodium content while still enjoying the spice.

• Homemade Buffalo Sauce: You can also make your own buffalo sauce by mixing hot sauce with a bit of butter or olive oil. This gives you full control over the ingredients and spice level.

Shredded Cheddar Cheese: Adding Flavor and Creaminess

Cheddar cheese adds not only flavor but also richness to this casserole. Here’s what it contributes:

• Fat: While cheddar cheese is high in fat, it’s also a source of saturated fat, which is necessary for hormone production and cell structure. Just be mindful of the portion size.

• Calcium: Cheese is a good source of calcium, which is essential for strong bones and teeth.

• Flavor: Cheddar’s sharp, tangy flavor complements the creamy, spicy elements in the casserole.

Nutritional Breakdown Per Serving

Let’s take a closer look at the nutritional content of this casserole. Here’s the breakdown per serving:

Serving Suggestions for a Complete Meal

While Creamy Buffalo Chicken Cauliflower Casserole is a satisfying dish on its own, it can be paired with various side dishes and proteins to make a complete meal:

• Side Salad: Pair the casserole with a fresh green salad made with mixed greens, cucumbers, and a light vinaigrette dressing.

• Roasted Vegetables: Serve with roasted Brussels sprouts or zucchini for extra fiber and a burst of flavor.

• Protein: While the casserole is already packed with chicken, you can serve it alongside a lean protein like grilled shrimp or turkey meatballs to boost the protein content further.

Creamy Buffalo Chicken Cauliflower Casserole Recipe Card

Ingredients

• 2 lbs shredded cooked chicken (about 4-5 cups)

• 6 cups cauliflower rice (fresh or frozen)

• 4 stalks celery, chopped

• 2 long carrots, chopped

• 1 small white onion, diced

• 2 cloves garlic, minced

• ½ cup buffalo hot sauce (adjust to your spice preference)

• 1 cup plain nonfat Greek yogurt

• 1 packet ranch seasoning

• ½ teaspoon pepper

• ⅓ cup shredded cheddar cheese

• Optional: 2 tablespoons ranch dressing (for drizzle, use yogurt-based for a healthier option)

Instructions

1. Preheat the Oven
   Preheat your oven to 350°F (175°C).

2. Prepare the Vegetables
   In a large mixing bowl, combine the shredded chicken, cauliflower rice, chopped celery, carrots, diced onion, and minced garlic. Stir to combine.

3. Add the Sauce and Seasoning
   Add the buffalo hot sauce, Greek yogurt, ranch seasoning packet, and pepper to the mixture. Stir well until everything is evenly coated.

4. Assemble the Casserole
   Transfer the mixture into a 9×13-inch baking dish. Spread it out evenly, then sprinkle the shredded cheddar cheese on top.

5. Bake
   Bake the casserole in the preheated oven for 35-40 minutes, or until the cheese is golden and the casserole is heated through.

6. Serve and Enjoy
   Allow the casserole to rest for about 10 minutes after baking. Drizzle with ranch dressing if desired, and serve hot!

Notes

• Chicken Options: You can use rotisserie chicken for a quicker option or cook your own boneless, skinless chicken breasts and shred them.

• Cauliflower Rice: You can use frozen cauliflower rice directly without thawing. If using fresh cauliflower, rice it in a food processor for the perfect texture.

• Adjust Spice: Modify the amount of buffalo sauce depending on your spice tolerance. For a milder version, use a small amount or opt for a mild buffalo sauce.

• Cheese Variations: Feel free to experiment with other cheeses like mozzarella or pepper jack for a different flavor.

Nutritional Facts (Per Serving)

Prep Time: 10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Method: Baking

Cuisine: American, Low-Carb, Keto

Servings: 8 servings

Calories: 350 kcal per serving

Yield: 1 casserole (9×13 dish)