If you’re craving the heat of buffalo wings but want to keep things healthy and low-carb, this Buffalo Chicken Cauliflower Casserole might just become your new favorite. Combining tender chicken, wholesome cauliflower, spicy buffalo sauce, and gooey melted cheese, this dish is a keto-friendly, comforting meal that brings together flavor and nutrition effortlessly.
Whether you’re following a keto diet, preparing a wholesome meal for the family, or hosting a game-day feast, this casserole has all the flavor without the carbs or guilt. Let’s explore everything you need to know about this standout dish—from ingredients and preparation to variations, storage, and serving suggestions.
Why You’ll Love This Casserole
- Bold Flavor: Spicy buffalo sauce delivers a satisfying kick.
- Low-Carb Goodness: Perfect for keto, paleo, or low-carb diets.
- One-Dish Meal: Easy prep and cleanup.
- Great for Meal Prep: Make ahead and reheat easily.
- Customizable: Switch up proteins, sauces, and cheeses.
Ingredients You’ll Need
For the Base:
- 2 cups cooked, shredded chicken (rotisserie chicken works well)
- 1 medium head of cauliflower, chopped into bite-sized florets
For the Sauce:
- 1/2 cup buffalo sauce (adjust heat to taste)
- 4 oz cream cheese, softened
- 1/4 cup ranch or blue cheese dressing (optional)
- 1 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp paprika (optional)
- 1/2 tsp salt
- 1/4 tsp black pepper
For the Topping:
- 1 1/2 cups shredded cheddar cheese (or a mix of Monterey Jack, mozzarella, etc.)
- Fresh parsley, chopped (for garnish)
Step-by-Step Instructions
- Preheat the Oven
- Set your oven to 375°F (190°C).
- Cook the Cauliflower
- Steam or boil cauliflower for 5–7 minutes until fork-tender. Drain well and set aside.
- Make the Buffalo Sauce Base
- In a large mixing bowl, combine buffalo sauce, cream cheese, ranch or blue cheese dressing (if using), garlic powder, onion powder, paprika, salt, and pepper. Mix until smooth and creamy.
- Combine Chicken and Cauliflower
- Add shredded chicken and cauliflower into the sauce. Toss gently to coat evenly.
- Assemble the Casserole
- Spread the mixture in a greased 9×13-inch baking dish. Flatten with a spatula.
- Add Cheese
- Sprinkle the remaining cheese evenly on top.
- Bake
- Place in the oven and bake for 20–25 minutes until the cheese is bubbly and the edges are golden brown.
- Garnish & Serve
- Remove from oven, garnish with chopped parsley, and serve hot.
Pro Tips for Perfect Results
- Drain Cauliflower Well: Excess moisture can make the dish soggy.
- Customize Heat: Use a mild buffalo sauce or increase spice with jalapeños or cayenne.
- Add Crunch: Top with crushed pork rinds or almond flour for texture.
- Double It: Great for freezing. Bake half now, freeze the rest.
Nutrition Info (Per Serving Approx.)
- Calories: 320
- Protein: 25g
- Net Carbs: 6g
- Fat: 22g
(Note: Nutritional values may vary depending on brands used.)
Variations and Customizations
- Vegan Version: Use plant-based chicken, dairy-free cheese, and vegan buffalo sauce.
- Ground Meat Option: Use cooked ground turkey or chicken instead of shredded chicken.
- Extra Veggies: Mix in spinach, bell peppers, or mushrooms.
- Creamier Twist: Add 1/4 cup sour cream for a richer texture.
Storage & Meal Prep Tips
- Refrigerate: Store in an airtight container for up to 3 days.
- Freeze: Freeze the unbaked casserole for up to 2 months. Thaw before baking.
- Reheat: Microwave individual portions or bake covered at 350°F until hot.
Serving Suggestions
- With a crisp green salad
- Alongside roasted vegetables
- With low-carb tortillas or wraps
- As a dip with celery or carrot sticks (for parties!)
FAQs: Everything You Need to Know
- Can I use frozen cauliflower? Yes, just thaw and drain it well.
- Can I make it dairy-free? Use dairy-free cheese and cream cheese substitutes.
- Can I meal prep this? Absolutely. Prepare ahead, refrigerate, then bake.
- How can I make it spicier? Add more buffalo sauce, cayenne, or jalapeños.
- What if I don’t like blue cheese? Use ranch or skip dressing altogether.
Conclusion: A Must-Try for Buffalo Lovers
Buffalo Chicken Cauliflower Casserole is everything you want in a meal: spicy, creamy, filling, and low in carbs. It’s adaptable, easy to make, and will become a staple in your home whether you’re on a keto journey or just looking for a flavorful, balanced dish.
