Craving a dish that’s both comforting and health-conscious? This Low-Carb Buffalo Chicken and Cauliflower Casserole offers all the zesty flavor you love in a healthy chicken casserole recipe without the guilt. It’s perfect for a weeknight meal and an excellent way to enjoy a hearty, satisfying dinner.
Key Ingredients & Substitutions:
- Cooked Chicken Breast: Rotisserie chicken works great for quick prep.
- Cauliflower Florets: Fresh or frozen. If using frozen, thaw and drain well.
- Buffalo Sauce: Choose your favorite brand; look for low-sugar options.
- Cream Cheese: Full-fat or Neufchâtel for a lighter option.
- Ranch Dressing: Use a low-carb or homemade version if preferred.
- Cheddar Cheese: Monterey Jack or a blend of cheeses works too.
- Green Onions: Chives or a sprinkle of dried parsley for garnish.
Ingredients:
- 2 cups cooked chicken breast, shredded or diced
- 6 cups cauliflower florets (about 1 medium head)
- 1/2 cup buffalo sauce
- 4 oz cream cheese, softened
- 1/4 cup ranch dressing
- 1/2 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Salt and black pepper to taste
- 1 cup shredded cheddar cheese, divided
- 2 tablespoons chopped green onions, for garnish (optional)
How Much Time Will You Need?
- Total Time: 45 minutes
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Servings: 6
- Calories per serving: Approximately 350-400 (varies based on ingredients)
- Tools Needed: 9×13 inch baking dish, large mixing bowl, saucepan
Step-by-Step Instructions:
1. Prepare the Cauliflower
Preheat your oven to 375°F (190°C). Steam or boil the cauliflower florets until tender-crisp, about 5-7 minutes. Drain them very well to avoid a watery casserole.
2. Create the Buffalo Sauce Mixture
In a large mixing bowl, combine the softened cream cheese, buffalo sauce, ranch dressing, garlic powder, onion powder, salt, and pepper. Stir until the mixture is smooth and well combined. This forms the creamy, spicy base of your healthy chicken casserole.
3. Combine Ingredients
Add the cooked chicken and the drained cauliflower florets to the buffalo sauce mixture. Gently toss everything until the chicken and cauliflower are evenly coated.
4. Assemble the Casserole
Transfer the mixture into your 9×13 inch baking dish. Spread it out evenly. Sprinkle half of the shredded cheddar cheese over the top.
5. Bake to Perfection
Bake for 20 minutes, then remove the casserole from the oven. Sprinkle the remaining cheddar cheese over the top. Return it to the oven and bake for another 10 minutes, or until the cheese is bubbly and golden brown. This creates a delicious crust for your healthy chicken casserole.
6. Garnish and Serve
Let the casserole rest for a few minutes before serving. Garnish with chopped green onions if you like. Enjoy your flavorful and healthy chicken casserole!
Variation Ideas:
- Extra Spice: Add a pinch of cayenne pepper or red pepper flakes to the sauce mixture.
- Blue Cheese Crumbles: Sprinkle some blue cheese crumbles on top with the cheddar cheese before the final bake.
- Vegetable Boost: Incorporate diced celery or bell peppers into the chicken and cauliflower mixture for added crunch and nutrition.
- Different Cheeses: Experiment with different cheese blends like mozzarella or a Mexican blend.
Storage Instructions:
Store any leftover Low-Carb Buffalo Chicken and Cauliflower Casserole in an airtight container in the refrigerator for up to 3-4 days. To reheat, you can microwave individual portions or warm the entire casserole in the oven at 350°F (175°C) until heated through.
Frequently Asked Questions (FAQ):
Can I make this 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 when you cook it.
Is this recipe freezer-friendly?
You can freeze the baked casserole for up to 2-3 months. Thaw it in the refrigerator overnight before reheating.
How can I make this casserole spicier?
Increase the amount of buffalo sauce or add a dash of your favorite hot sauce to the mixture.
What can I serve with this healthy chicken casserole?
A simple side salad or some steamed green beans would complement this dish well.
Can I use fresh chicken?
Yes, cook and shred or dice 2 cups of fresh chicken breast before adding it to the casserole.
Is this recipe gluten-free?
Yes, as long as your buffalo sauce and ranch dressing are certified gluten-free, this recipe is naturally gluten-free.