Craving a satisfying and healthy weeknight meal? This Healthy Buffalo Chicken and Cauliflower Casserole delivers all the classic flavors you love in a nutritious, easy-to-make dish. It’s a fantastic twist on a traditional healthy chicken casserole, perfect for busy evenings.
Key Ingredients & Substitutions:
- Cooked Chicken Breast: Rotisserie chicken or leftover chicken works perfectly.
- Cauliflower Florets: Fresh or frozen.
- Buffalo Sauce: Choose your favorite brand; look for lower-sodium options.
- Greek Yogurt: Plain, unsweetened, full-fat or low-fat.
- Cream Cheese: Block or whipped.
- Shredded Cheese: Cheddar, mozzarella, or a blend.
Ingredients:
Main:
- 3 cups cooked chicken breast, shredded or diced
- 6 cups cauliflower florets (about 1 large head)
- ½ cup buffalo sauce
- ½ cup plain Greek yogurt
- 4 oz light cream cheese, softened
- ½ cup shredded cheddar cheese, divided
- ¼ cup chopped green onions, for garnish (optional)
Spices:
- ½ teaspoon garlic powder
- ¼ teaspoon onion powder
- Salt and black pepper to taste
How Much Time Will You Need?
- Prep time: 15 minutes
- Cook time: 25-30 minutes
- Total time: 40-45 minutes
- Servings: 6
- Calories per serving: Approximately 350-400 (varies based on ingredients)
- Tools needed: 9×13 inch baking dish, large mixing bowl
Step-by-Step Instructions:
1. Preheat Your Oven and Prepare Cauliflower
Preheat your oven to 375°F (190°C). Steam or lightly boil the cauliflower florets until tender-crisp, about 5-7 minutes. Drain well and set aside.
2. Make the Creamy Buffalo Sauce
In a large mixing bowl, combine the buffalo sauce, Greek yogurt, softened cream cheese, garlic powder, onion powder, salt, and pepper. Whisk until smooth and well combined. This forms the flavorful base for your healthy chicken casserole.
3. Combine Ingredients
Add the cooked chicken breast and cooked cauliflower florets to the buffalo sauce mixture. Gently fold everything together until the chicken and cauliflower are evenly coated.
4. Assemble the Casserole
Transfer the mixture into a 9×13 inch baking dish. Spread it out evenly. Sprinkle half of the shredded cheddar cheese over the top.
5. Bake Until Bubbly
Bake for 20-25 minutes, or until the casserole is hot and bubbly. Remove from the oven and sprinkle the remaining cheddar cheese on top.
6. Broil for Golden Finish (Optional)
Return the casserole to the oven and broil for 2-3 minutes, watching carefully, until the cheese is melted and lightly golden. This adds a nice crust to your healthy chicken casserole.
7. Garnish and Serve
Let the casserole rest for a few minutes before serving. Garnish with chopped green onions if desired. Enjoy your delicious and healthy Buffalo Chicken and Cauliflower Casserole!
Variation Ideas:
- Spicy Kick: Add a pinch of cayenne pepper or a dash of hot sauce to the buffalo mixture.
- Extra Veggies: Include diced celery or bell peppers for added crunch and nutrition.
- Different Cheese: Experiment with Monterey Jack or a sprinkle of blue cheese crumbles for extra tang.
- Lower Carb: Increase the cauliflower ratio and reduce the chicken slightly.
Storage Instructions:
Store leftover Healthy Buffalo Chicken and Cauliflower Casserole in an airtight container in the refrigerator for up to 3-4 days. To reheat, microwave individual portions until warm through, or cover and bake in the oven at 350°F (175°C) until heated.
Frequently Asked Questions (FAQ):
- Can you prepare this healthy chicken casserole ahead of time?
Yes, you can assemble the casserole (without baking) and store it covered in the refrigerator for up to 24 hours. Add a few extra minutes to the baking time if baking from cold.
- Is this recipe gluten-free?
As long as your buffalo sauce and chicken broth (if using any to cook chicken) are gluten-free, then yes, this recipe is naturally gluten-free.
- Can you freeze this casserole?
While you can freeze it, the texture of the cauliflower may become slightly softer upon thawing. Freeze baked or unbaked, covered tightly, for up to 2 months. Thaw overnight in the refrigerator before baking.
- What can you serve with this casserole?
Serve it with a simple green salad, roasted broccoli, or brown rice for a complete healthy meal.
- How can you make this spicier?
Increase the amount of buffalo sauce or add a pinch of red pepper flakes to the mixture.
- Can you use frozen cauliflower?
Yes, you can use frozen cauliflower. Thaw it first and drain any excess water before steaming or boiling.