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Home By Diet

Buffalo Chicken Casserole With Cauliflower

★★★★★ 29 Reviews Recipe Print
gf nf
By: Erin8/17/21

This post may contain affiliate links. Please read my disclosure policy.

Buffalo Chicken Casserole with Cauliflower
Buffalo Chicken Casserole with Cauliflower

This buffalo chicken casserole is as spicy as you make it! This buffalo chicken recipe is cheesy, spicy, and packed full of protein and veggies- what’s not to love? It’s a really easy low-carb dinner you can make a week ahead of time. Keep reading for the entire recipe (and some of my time-saving tips)!

Healthy Chicken Casserole With A Spicy Kick

This healthy buffalo chicken casserole is one of my all-time favorite casserole recipes!

I love to take a classic recipe like a chicken casserole and turning it into a healthier version (just like I do with all of my recipes in my ebook!) while still enjoying all those same flavors.

I recently did something similar with a buffalo chicken recipe but used sweet potatoes and broccoli as the base instead. This time, I am using some riced cauliflower as the base of this casserole- It’s perfect for spicing up my meal prep!

If one thing is for sure, eating healthier is way easier when I prep it ahead of time.

This casserole dish saves so well in meal prep containers. In fact, the spices and buffalo sauce might even taste better a few days later!

Being able to just grab my lunch and warm it up without having to think about what I am going to cook is amazing. Effortless healthy eating really is the best thing ever.

Not only is this buffalo chicken casserole super simple, but it’s versatile too. Just by changing the sauce, it will taste like an entirely different meal. I’m pumped to share this healthy and low-carb recipe with you today!

Ingredients In This Buffalo Chicken Casserole

I only used whole, healthy ingredients in this zesty casserole. When you use fresh ingredients, you really do taste the difference. The flavors will jump off your plate!

Here is what I used to make my casserole:

  • Chicken: As long as it is shredded, you can use any chicken that you like. I like to use boneless, skinless chicken breasts. You’ll need about 2 pounds to make this casserole.
  • Cauliflower Rice: Whether you make it fresh or use frozen, you’ll need about 6 cups of it. If you use frozen cauliflower rice, don’t thaw it first.
  • Celery: Unless you are a huge fan of celery, chop it up really small. It should blend in with the cauliflower rice. I used 4 stalks, but you can use more or less depending on how much you love celery.
  • Carrots: Really chop the carrots up small too! I only used two long carrots, but if you really love carrots, you can use more.
  • Onion: I used a small white onion and diced it up really small. Red or yellow onions will work too. Or, you can save even more time and use some frozen, diced onion.
  • Garlic: A few cloves of fresh garlic will add some serious flavor to the casserole. If you don’t want to mince garlic fresh, use a few tablespoons of jarred minced garlic.
  • Hot Sauce: Use your favorite brand – mine is Frank’s. I used about 1/2 a cup, but you can use more if you can take the heat.
  • Yogurt: For the best results, I suggest using plain, nonfat Greek yogurt. It is thick and creamy and really makes the dish so tasty. Use 1 cup.
  • Ranch Seasoning: I used one packet of my favorite ranch seasoning mix.
  • Pepper: You only need enough to give it some extra spice, so about 1/2 teaspoon.
  • Cheddar Cheese: I always suggest people shred cheese at home, but you can use bagged shredded cheddar cheese in a pinch. Use 1/3 of a cup or up to 1/2 cup if you want it really cheese.
  • Ranch Dressing: This is optional, but at the very end, drizzle some bottled ranch dressing on top. My favorite kind is Bolthouse Farms yogurt ranch dressing.

Kitchen Tools Required For This Casserole

If you do all your ingredient prep ahead of time (pre-shredding your chicken and chopping your veggies), you only need a few kitchen tools. These are must-haves, and I use them for almost all of my dinner recipes!

  • Large Mixing Bowl
  • 9×13 Baking Dish

For measuring, you will need 1 cup, 1/2 cup, 1/3 cup, 1/2 teaspoon, and 2 tablespoons.

How To Make Low-Carb Buffalo Chicken Casserole

This healthy meal could not be easier to make, especially if you have all the ingredients prepped and ready.

Before you get started, preheat your oven to 350F. This way, it will be ready when you are finished putting it all together.

Then, grab a big mixing bowl. Mix your shredded chicken, cauliflower rice, celery, carrots, onion, and garlic together. Stir it really well, so it is all combined.

Next, add the Greek yogurt, ranch packet, and pepper. Keep stirring until it is really well mixed.

Finally, pour it all into your casserole dish. Then, sprinkle the cheddar cheese on top. Bake it for about 40 minutes.

When it’s done cooking, let it rest for about 10 minutes, then drizzle with the ranch dressing. (Trust me, you don’t want to add ranch dressing on top when it is still hot and steaming).

Recipe Tips

Below are some common chicken casserole questions. Don’t see the answer you’re looking for? Leave a comment at the bottom of this post!

What is the best way to reheat the leftovers?

If you are using this for your meal prep, just heat it up in the microwave or in a skillet on the stove. Add more cheese if you like cheesy recipes.

How long will leftover chicken casserole last in the refrigerator?

This recipe will stay fresh for up to a week. It’s one of my favorite make-ahead recipes!

Can I use brown rice instead of cauliflower rice?

Yes, you can use brown rice instead of cauliflower. Just pre-cook the rice and then add it to the casserole just like you would the cauliflower rice.

Substitution Tip

Wondering if you can use different vegetables in this casserole? There are a few ways that you can change this recipe – check it out!

Any type of frozen riced vegetables will taste fantastic in this recipe. Try it with riced cauliflower and broccoli mixed. It adds color and new levels of taste.

If you aren’t a fan of celery, chop up some fennel bulbs or even leeks instead. It will give it the same texture.

Instead of hot sauce, use your favorite BBQ sauce! This is my biggest tip to make this casserole kid-friendly. Kiddos love BBQ chicken casserole (and it’s milder for them).

Looking for a homemade buffalo sauce? Use my vegan recipe!

This is a tasty gluten-free recipe that you can easily change to make it perfect for you or your family.

Storing leftovers

This is also a wonderful freezer meal. To freeze it, just bake it in a freezer-safe container.

Tip: I suggest using an aluminum pan that comes with a lid.

After it is completely cooled off, seal it with the lid and write the recipe name and date on top.

It will stay fresh in your freezer for about 3 months. When you are ready to eat it, just let it thaw overnight in your refrigerator and then heat it back up in the oven at 350F for about 20 minutes.

If you liked this recipe, you’ll want to try these!

Here are some more of my favorite casserole dishes. Enjoy!

  • Lemon Chicken Spaghetti Squash Casserole
  • Easy Pizza Casserole
  • Sweet Potato Egg Breakfast Casserole
  • Mexican Quinoa Casserole
buffalo chicken casserole in a glass dish
★★★★★ 5 from 29 reviews

Healthy Buffalo Chicken Cauliflower Casserole

This buffalo chicken casserole is as spicy as you make it! This buffalo chicken recipe is cheesy, spicy, and packed full of protein and veggies- what’s not to love? It’s a really easy low-carb dinner you can make a week ahead of time. Keep reading for the entire recipe (and some of my time-saving tips)!

Prep: 10Cook: 40Total: 50 minutes
Yield 8 servings 1x
Print Pin it Rate

Ingredients

  • 2lbs shredded cooked chicken (about 4–5 cups)
  • 6 cups frozen cauliflower rice (can use fresh, do not thaw if using frozen)
  • 4 stalks celery, chopped small
  • 2 long carrots, chopped small
  • 1 small white onion, diced
  • 2 cloves garlic, minced
  • 1/2 cup hot sauce (I used Franks)
  • 1 cup plain nonfat Greek yogurt
  • 1 1oz packet ranch seasoning
  • 1/2 tsp pepper
  • 1/3 cup shredded cheddar cheese
  • optional: 2 tbsp ranch dressing drizzle (I used Bolthouse Farms yogurt ranch)

Instructions

  1. Preheat oven to 350F.
  2. Add shredded chicken, cauliflower rice, celery, carrots, onion and garlic to a large bowl. Stir to combine.
  3. Add hot sauce, Greek yogurt, ranch packet, and pepper. Stir until everything is combined well.
  4. Pour into 9×13 baking dish. Top with cheddar cheese.
  5. Bake for 35-40 minutes. Let rest for 10 minutes, drizzle with ranch. Serve!
Author: ErinCategory: dinner, lunch, meal-prep, gluten-freeMethod: ovenCuisine: AmericanDiet: Gluten Free
buffalo chicken casserole in a glass dish

Did you make this?

Leave a comment below and tag @erinliveswhole on social media!

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There may be affiliate links in this post! By purchasing a product I recommend, I may receive a small compensation. However, I only recommend products I absolutely love and use myself. Thank you for supporting Erin Lives Whole, it helps keep this blog afloat 🙂

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chocolate chip cookies
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Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

  1. Tracy says

    Posted on 1/25 at 9:17 pm

    This looks delicious! Cauliflower rice does not always settle the best for me. How would you recommend adjusting this for regular rice or another type of rice? Thanks!

    Reply
    • Erin says

      Posted on 2/3 at 1:25 pm

      Hi Tracy, thanks and just replace with the same amount of cooked white rice!

      Reply
  2. Mary Kate says

    Posted on 1/4 at 7:40 pm

    First time making this and sent it to all my friends! Such a great meal – quick, easy and delicious! Loved that it tasted hearty without feeling too heavy. Perfect leftovers for lunches! Thanks Erin!!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/5 at 4:36 pm

      Hi Mary Kate, so glad you loved it! 🙂

      Reply
  3. Natalie says

    Posted on 12/4 at 7:06 pm

    I love this recipe so much. It’s one of my go-to recipes when I don’t feel like making anything super complicated but want to have something really delicious (because who doesn’t love buffalo sauce). It’s also super easy to sneak in extra veggies – I usually add broccoli too!

    ★★★★★

    Reply
    • Erin says

      Posted on 12/5 at 2:44 pm

      Hi Natalie, so happy you love it so much and great idea!!

      Reply
  4. Kelsey Bowen says

    Posted on 8/24 at 7:53 am

    This is a STAPLE meal prep in our house! It is so delicious AND nutritious and lasts us all week long. It is also toddler approved and one of the only ways we can get him to eat his veggies! (I leave a square of the pan without hot sauce). Thank you again, Erin, for turning me into someone who actually enjoys to cook!

    ★★★★★

    Reply
    • Erin says

      Posted on 8/24 at 4:40 pm

      Hi Kelsey, so happy you all loved it so much and made it your own! 🙂

      Reply
  5. Paula Wood says

    Posted on 8/22 at 2:27 pm

    This sounds delicious. We are big fans of spicy. Do you think using a drained can of Rotel will work in this dish. If so, with or without the hot sauce?

    Reply
    • Erin says

      Posted on 8/24 at 4:17 pm

      Hi Paula, great and yes that should be okay and hmm up to you! Let me know what you decide and how it comes out!

      Reply
  6. Shannon says

    Posted on 7/19 at 2:57 pm

    This recipe was AMAZING!! We made it for dinner and now I’m excited to eat all the leftovers for lunches. It was so delicious and hearty! 😍

    Reply
    • Erin says

      Posted on 7/19 at 5:03 pm

      Hi Shannon, so glad you loved it!! 🙂

      Reply
  7. Katie says

    Posted on 4/29 at 2:31 pm

    Hi Erin! How would I make this if I wanted to freeze it? Could all the way through and then reheat when ready to eat it?

    Reply
    • Erin says

      Posted on 4/29 at 5:17 pm

      Hi Katie, yes! Either or! You can freeze it uncooked then bake it in a freezer safe container or if you make it and eat some of it, freeze the leftovers and then reheat in the microwave or in a skillet on the stove. Let me know how yours comes out!!

      Reply
      • Katie says

        Posted on 12/4 at 10:01 pm

        I froze it after cooking fully and it turned out great! So yum

        ★★★★★

      • Erin says

        Posted on 12/5 at 3:00 pm

        Hi Katie, so glad you loved it!

  8. Abigail says

    Posted on 4/21 at 2:27 pm

    I don’t know what else to say really but yum! The flavors all come together perfectly.

    ★★★★★

    Reply
    • Erin says

      Posted on 4/22 at 12:58 pm

      Hi Abigail, so glad you loved it!!

      Reply
  9. Rebecca says

    Posted on 4/20 at 8:41 pm

    made for dinner and so so good!!! could also see myself making and serving as a dip with chips?!

    ★★★★★

    Reply
    • Erin says

      Posted on 4/22 at 12:57 pm

      Hi Rebecca, so glad you loved it and yes such a good idea!!

      Reply
  10. Nora says

    Posted on 4/5 at 10:28 am

    Delicious and super healthy recipe!

    ★★★★★

    Reply
    • Erin says

      Posted on 4/5 at 4:00 pm

      Hi Nora, so happy you loved it!!

      Reply
  11. Colleen says

    Posted on 3/28 at 4:23 pm

    Made a half recipe of this, and wow it is DELISH, not to mention super easy to make! Can’t wait to make this one again 🙂

    ★★★★★

    Reply
    • Erin says

      Posted on 3/28 at 5:55 pm

      Hi Colleen, so glad you loved it!!

      Reply
  12. Brittany Raymer says

    Posted on 3/6 at 2:26 pm

    I don’t have Greek yogurt on hand. What are your thoughts on sour cream?

    Reply
    • Erin says

      Posted on 3/7 at 3:04 pm

      Hi Brittany, that could work! I haven’t tried it but let me now how it comes out!

      Reply
  13. Hailey says

    Posted on 3/1 at 8:06 pm

    Tastes delicious! I added some extra veggies I had and I think it made it a little watery when cooked- any recommendations to combat that?

    ★★★★★

    Reply
    • Erin says

      Posted on 3/3 at 11:42 am

      Hi Hailey, glad you liked it and cook the veggies up ahead of time and drain! Hope that helps for next time!!

      Reply
  14. Sam says

    Posted on 2/12 at 7:38 pm

    Looks, smells, and tastes just like buffalo chicken dip! Amazing job, Erin!!

    ★★★★★

    Reply
    • Erin says

      Posted on 2/14 at 3:37 pm

      Hi Sam, so happy you loved it!

      Reply
  15. Kayla says

    Posted on 1/25 at 6:46 pm

    Delicious! The perfect quick delicious dinner! Healthier comfort food! We love this one!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/26 at 12:07 pm

      Hi Kayla, so glad you loved it! 🙂

      Reply
  16. Kelly says

    Posted on 1/19 at 11:59 am

    This was delicious and I am excited to make again. I admittedly doubled the shredded cheddar to get great coverage but even with the extra cheese, this was still a low carb/calorie but very fulfilling meal. It also reheats deliciously.

    ★★★★★

    Reply
    • Erin says

      Posted on 1/20 at 12:29 pm

      Hi Kelly, so happy you it and made it your own!!

      Reply
  17. Kayla says

    Posted on 11/10 at 12:13 pm

    We absolutely loved this one! I put it together at lunch and popped it in the oven after work and it was perfect! Loved that it was full of veggies but tasted like an indulgence!

    ★★★★★

    Reply
    • Erin says

      Posted on 11/10 at 2:28 pm

      Hi Kayla so happy you enjoyed the casserole!!

      Reply
  18. Sarah Steele says

    Posted on 10/27 at 7:43 pm

    Love this casserole! Super easy, great for meal prep and great macros!

    ★★★★★

    Reply
    • Erin says

      Posted on 10/28 at 1:52 pm

      Hi Sarah, I am so glad you loved it!!

      Reply
  19. Sydney says

    Posted on 10/18 at 6:04 pm

    OBSESSED with this recipe!! Such a great healthy take on buffalo chicken! Making this again tonight!

    ★★★★★

    Reply
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I’m Erin. Creator of Erin Lives Whole, a food blog with delicious and easy healthy recipes that will leave you feeling good. We’ve got everything from wholesome baked goods to comforting savory dishes. I can’t wait to see what you whip up! Read More...

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