This Creamy Buffalo Chicken Casserole is a protein-packed, veggie-loaded dish with bold buffalo flavor! Made with shredded chicken, cauliflower rice, fresh veggies, and a creamy buffalo sauce, this low-carb, keto-friendly casserole is perfect for meal prep, family dinners, or game day! Ready in just 45 minutes, it’s easy to make and freezer-friendly for busy weeknights.

Full Recipe:

Ingredients

For the Casserole:

1 tablespoon avocado oil or olive oil
3 cups fresh cauliflower rice
2 medium carrots, diced
1 small red bell pepper, diced
1 medium yellow onion, diced
1 ½ teaspoons garlic powder (or 3–4 minced garlic cloves)
1 teaspoon dried parsley
Dash of salt and black pepper
1 ¼ – 1 ½ lbs cooked and shredded chicken breast (~3 cups)

For the Buffalo Sauce Mixture:

¾ cup buffalo sauce (store-bought or homemade)
⅓ cup mayo
2 whole eggs

For Garnishing (Optional):

Ranch dressing or extra buffalo sauce
Sliced green onions

Directions

Preheat the Oven: Set oven to 375°F (190°C). Grease a 9×13-inch casserole dish.
Sauté the Veggies: Heat oil in a large pan over medium-high heat. Add cauliflower rice, carrots, bell pepper, onion, garlic powder, dried parsley, salt, and pepper. Cook for 10-12 minutes until onions are translucent and vegetables are softened. Transfer to the casserole dish.
Make the Sauce: In a bowl, whisk together buffalo sauce, mayo, and eggs until smooth.
Assemble the Casserole: Mix the shredded chicken with the sautéed veggies in the casserole dish. Pour the sauce over the mixture and spread evenly.
Bake: Place in the oven and bake uncovered for 20-25 minutes, or until the center is set.
Serve: Remove from oven and drizzle with ranch dressing or extra buffalo sauce. Garnish with sliced green onions and enjoy hot!

Nutrients (Per serving, approximate)

Calories: 325 kcal
Protein: 21g
Carbohydrates: 8g (Fiber: 2g, Sugar: 3g)
Fat: 23g
Sodium: 620mg

Why You’ll Love This Recipe

Packed with Bold Buffalo Flavor: Spicy, tangy buffalo sauce coats every bite, delivering that signature kick.
Low-Carb and Keto-Friendly: Made without grains, this casserole fits into a ketogenic or low-carb lifestyle.
High in Protein: Shredded chicken makes this a great post-workout or muscle-building meal.
Loaded with Veggies: Carrots, bell peppers, onions, and cauliflower rice add fiber, vitamins, and a delicious texture.
Easy to Make and Meal Prep Friendly: This casserole comes together in under an hour and reheats beautifully.
Freezer-Friendly: Make it ahead of time and store it for a quick, ready-to-eat meal.

The Secret to a Creamy, Flavorful Buffalo Sauce

Buffalo sauce is the heart of this dish, and getting it just right makes all the difference. Here’s what makes it stand out:

Buffalo Sauce: You can use store-bought buffalo sauce or make your own with hot sauce, butter, vinegar, and spices. It provides the signature heat and tanginess.
Mayonnaise: Adding mayo to the sauce creates a silky texture that makes the casserole creamy without being heavy.
Eggs: Beaten eggs help bind everything together, ensuring the casserole holds its shape when baked.
Seasonings: Garlic powder, dried parsley, salt, and black pepper enhance the flavor without overpowering the buffalo sauce.

If you prefer a milder buffalo flavor, you can reduce the amount of buffalo sauce and replace it with Greek yogurt or sour cream for a tangy, creamy balance.

Why Cauliflower Rice Works So Well in This Dish

Cauliflower rice is a great low-carb alternative to regular rice and works perfectly in casseroles because:

It Absorbs Flavors Well: Cauliflower rice soaks up the buffalo sauce, making every bite flavorful.
It Adds Volume Without Extra Carbs: You get the satisfaction of a hearty meal without the added starch.
It Stays Tender Yet Firm: Unlike other low-carb ingredients, cauliflower rice holds up well during baking and doesn’t become mushy.
It’s Nutrient-Dense: Packed with fiber, vitamin C, and antioxidants, cauliflower adds a health boost.

If you prefer a different base, you can substitute broccoli rice, zucchini noodles, or even cooked spaghetti squash for a similar texture.

How to Achieve the Best Casserole Texture

To make sure your buffalo chicken casserole has the perfect consistency, follow these key tips:

Drain Excess Moisture: Cauliflower rice releases water as it cooks, so sautéing it beforehand helps prevent a watery casserole.
Use Pre-Cooked Chicken: Shredded, cooked chicken ensures that the casserole cooks evenly and doesn’t become dry. Rotisserie chicken is a great shortcut!
Bake Until Set: The eggs help bind everything together, so make sure the center is fully set before removing it from the oven.
Let It Rest Before Serving: Allowing the casserole to cool for 5 minutes helps the flavors meld and makes slicing easier.

Best Toppings and Garnishes for Extra Flavor

Adding toppings can elevate this dish and bring out even more flavor. Here are some great options:

Drizzle of Ranch Dressing: Ranch adds a cooling contrast to the spiciness of the buffalo sauce.
Extra Buffalo Sauce: If you love heat, drizzle on more buffalo sauce before serving.
Sliced Green Onions: These add freshness and a pop of color.
Crumbled Blue Cheese: Blue cheese and buffalo sauce are a classic combination for a reason!
Crunchy Bacon Bits: Crispy bacon adds a smoky, salty crunch.

Best Side Dishes to Serve with Buffalo Chicken Casserole

This casserole is a complete meal on its own, but pairing it with a side dish can balance the flavors and add variety to your meal. Here are some ideas:

Crisp Green Salad: A light salad with ranch or blue cheese dressing complements the spicy buffalo flavors.
Celery and Carrot Sticks: These classic buffalo wing accompaniments provide a refreshing crunch.
Roasted Brussels Sprouts: The slight sweetness of roasted Brussels sprouts pairs well with the heat of the casserole.
Cheesy Cauliflower Breadsticks: A low-carb alternative to traditional breadsticks, great for scooping up the creamy sauce.

How to Store and Reheat Leftovers

One of the best things about this buffalo chicken casserole is how well it keeps for later meals.

Refrigeration: Store leftovers in an airtight container in the fridge for up to 4 days.
Freezing: Allow the casserole to cool completely, then store in a freezer-safe container for up to 2 months. Thaw overnight in the fridge before reheating.
Reheating: Warm individual portions in the microwave for 1-2 minutes, or bake at 350°F for 10-15 minutes until heated through.

Ways to Customize This Recipe

This casserole is versatile and can be easily adjusted to fit your dietary needs and preferences. Here are some variations:

Make It Dairy-Free: Use dairy-free buffalo sauce and swap mayo for avocado-based mayo or coconut cream.
Turn It Into a Dip: Skip the eggs and serve this as a creamy buffalo chicken dip with celery sticks or low-carb crackers.
Use Different Protein: Swap chicken for ground turkey, shredded beef, or even shrimp for a different twist.
Make It Spicier: Add extra cayenne pepper, diced jalapeños, or red pepper flakes to amp up the heat.
Add More Cheese: Stir in shredded cheddar, Monterey Jack, or pepper jack cheese for an extra cheesy casserole.

Why This Recipe is a Must-Try

This Creamy Buffalo Chicken Casserole brings together the best of comfort food and healthy eating. With its bold buffalo flavor, creamy texture, and satisfying mix of protein and veggies, it’s a dish that delivers on both taste and nutrition.

Unlike traditional casseroles loaded with carbs, this low-carb, keto-friendly version keeps things light while still being incredibly filling. Plus, its versatility makes it easy to adapt for different preferences and dietary needs.

Conclusion

If you’re looking for a quick, flavorful, and protein-packed meal, this Buffalo Chicken Casserole is the perfect solution. It’s easy to make, packed with bold flavors, and works well for meal prep, busy weeknights, or game-day gatherings.

The combination of shredded chicken, cauliflower rice, fresh veggies, and creamy buffalo sauce ensures that every bite is satisfying, while the oven-baked method makes it both healthy and simple to prepare.

Pin1

1 Shares