• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
freebie! download my top 8 dessert recipe ebook

Join my newsletter for latest recipes!

Erin Lives Whole

Healthy Eats + Delicious Treats

  • Recipe Index
    • Course
      • Appetizers
      • Breakfast
      • Lunch & Dinner
      • Dessert
      • Soup
      • Sides
      • Drinks
      • Snacks
      • Sauces & Dips
    • Dessert Type
      • Bars & Balls
      • Breads & Muffins
      • Brownies
      • Cakes
      • Candy
      • Cookies
      • Frozen
      • Pie & Cobbler
      • Other
    • Diet
      • Dairy-Free
      • Gluten-Free
      • Nut-Free
      • Paleo Friendly
      • Vegan
      • Vegetarian
    • Method
      • 30 Minute or Less
      • Air Fryer
      • Grill
      • Instant Pot
      • Meal Prep
      • No Bake
      • One Pot/Pan
      • Oven
      • Stove Top
    • Season
      • Fall
      • Holiday
      • Winter
      • Spring
      • Summer
    • Recipe Filter
    • All Recipes
  • Ebooks
  • Shop
  • Lifestyle
  • About
    • Work With Me
    • Contact
  • Subscribe to receive latest recipes

    Join my newsletter for latest recipes!

  • Browse by Diet
    • Gluten-Free
    • Dairy-Free
    • Nut-Free
    • Paleo Friendly
    • Vegan
    • Vegetarian
  • Breakfast
  • Lunch & Dinner
  • Drinks
  • Snacks
  • Dessert
  • Appetizers
Home By Diet

Buffalo Chicken Casserole With Cauliflower

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

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

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 30 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!

erinliveswhole

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 🙂

You May Also Like...

  • buffalo chicken casserole
    Buffalo Chicken Sweet Potato Casserole
  • cranberry chicken casserole in dish
    Cranberry Chicken Casserole
  • chicken caesar salad
    Healthy Chicken Caesar Salad
  • sweet potato casserole
    Healthier Sweet Potato Casserole
chocolate chip cookies
free ebook

get my free top 8 desserts ebook!

A dessert lover’s heaven – six healthier sweet treats all made with six ingredients or less!

download now

Join my newsletter for latest recipes!

Previous Post
Next Post

Reader Interactions

Leave a Comment Cancel reply

Have a question? Use the form below to submit your question or comment. I love seeing what you made!

Recipe rating ★ 5 Stars ☆ ★ 4 Stars ☆ ★ 3 Stars ☆ ★ 2 Stars ☆ ★ 1 Star ☆

  1. Meaghan says

    Posted on 10/10 at 6:21 pm

    Meal prepped this for my boyfriend a few weeks ago, and he loved it! It is such a winner, and we will definitely make it again!

    ★★★★★

    Reply
    • Erin says

      Posted on 10/11 at 1:12 pm

      Hi Meaghan, so happy you both loved it!! 🙂

      Reply
  2. Monica says

    Posted on 9/26 at 9:16 pm

    Just made it for my lunch meal prep this week since I had the ingredients on hand.. wasn’t expecting to be as good as it is! I love that it’s a healthier way to indulge in Buffalo chicken. 🙂

    ★★★★★

    Reply
    • Erin says

      Posted on 9/28 at 4:12 pm

      Hi Monica, so glad you loved it so much!!

      Reply
  3. Meaghan says

    Posted on 9/13 at 9:11 am

    I’ve now made this four times!! it gets better every single time i absolutely love it. It makes for the perfect dinner, leftovers, etc. You must try this!!!

    ★★★★★

    Reply
    • Erin says

      Posted on 9/13 at 9:06 pm

      Hi Meaghan, so glad you love this one so much. Thanks for sharing!

      Reply
  4. Kaitlyn says

    Posted on 9/9 at 10:02 am

    Would I be able to assemble this casserole then refrigerate and bake it the next day or so? Thanks in advance! Excited to make it!

    Reply
    • Erin says

      Posted on 9/9 at 2:09 pm

      Hi Kaitlyn, yes that should be fine! Let me know how it comes out!!

      Reply
  5. Ali says

    Posted on 8/31 at 2:01 pm

    WOW this was soooo good! Ate this as a regular casserole at first and then started repurposing the leftovers as a secret veggie-packed buffalo chicken dip with some chips. Will definitely become a staple meal for my kitchen!

    ★★★★★

    Reply
    • Erin says

      Posted on 9/1 at 4:31 pm

      Hi Ali, so happy you enjoyed it and great idea!!

      Reply
  6. Hannah R. says

    Posted on 8/29 at 8:36 pm

    I absolutely LOVED this recipe. I was curious if it was going to be too spicy for me, but Erin’s ingredient measurements led to a PERFECT COMBINATION of spice with the buffalo sauce, crunch with the veggies, filling protein with the chicken…yet tastes and seems like a super indulgent dish (even though it’s low carb)! Killed it once again, Erin. Thank you!!

    ★★★★★

    Reply
    • Erin says

      Posted on 8/30 at 4:15 pm

      Hi Hannah, so happy you loved it so much! Thanks for your support!!

      Reply
  7. Catharine says

    Posted on 8/29 at 6:06 pm

    This recipe was SO easy and SO GOOD! It seems like it will keep well for lunches this week, as well. I’m really pleased!

    ★★★★★

    Reply
    • Erin says

      Posted on 8/30 at 4:15 pm

      Hi Catharine, so happy you love it!!

      Reply
  8. Jenna says

    Posted on 8/25 at 6:05 pm

    I just triple texted my fellow ELW loving friend screaming at her to make this. It is so delicious and really feels like you’re eating a meal version of Buffalo chicken dip.. Living the DREAM! delicious, thanks again Erin!

    ★★★★★

    Reply
    • Erin says

      Posted on 8/26 at 10:41 am

      Hi Jenna, so glad you all loved it!! 🙂

      Reply
  9. Melissa says

    Posted on 8/25 at 3:20 pm

    WOW, SOOOO GOOD!!! The flavors in this were amazing! I also loved how it was creamy with a nice crunch from the carrots and celery. This will definitely become a meal prep staple for me. Thank you!

    Reply
    • Erin says

      Posted on 8/25 at 4:32 pm

      Hi Melissa, so glad you loved it so much! 🙂

      Reply
  10. Brittnay says

    Posted on 8/23 at 8:53 pm

    Hi! I really want to try this for my weekly meal prep. This looks amazing. What is a serving size? Like 1 cup? More or less? Thank you!!

    ★★★★★

    Reply
    • Erin says

      Posted on 8/25 at 4:34 pm

      Hi Brittnay, thanks and one serving is about 1 cup, 290g.

      Reply
  11. Abby Rex-Groves says

    Posted on 8/23 at 6:30 pm

    Made this tonight for dinner. SO good!! Hubby was happy too 🙂

    Reply
    • Erin says

      Posted on 8/23 at 7:05 pm

      Hi Abby, so happy you loved it!!

      Reply
  12. Megan says

    Posted on 8/23 at 10:38 am

    I am not a fan of cauliflower rice, but I loved this recipe ! I was craving Buffalo chicken anything and this was the best “better for you version”. I can’t wait to try more ELW recipes !

    ★★★★★

    Reply
    • Erin says

      Posted on 8/23 at 7:03 pm

      Hi Megan, so happy you enjoyed it so much! Thanks for your support!!

      Reply
  13. Ashley says

    Posted on 8/21 at 8:16 pm

    The perfect recipe for a healthy meal prep! So easy and delicious! Topped with Bolthouse cilantro dressing and it was perfect.

    ★★★★★

    Reply
    • Erin says

      Posted on 8/22 at 5:06 pm

      Hi Ashley, so happy you loved it and made it your own!! 🙂

      Reply
  14. Liz K says

    Posted on 8/20 at 11:21 am

    To quote my husband (who is not a huge fan of cauliflower rice). This dish is excellent! Easy to pull to and delicious. Great for meal prep!

    ★★★★★

    Reply
    • Erin says

      Posted on 8/21 at 4:15 pm

      Hi Liz, so happy you both loved it!!

      Reply
  15. Julianna Steckler says

    Posted on 8/19 at 10:14 pm

    This recipe is SO TASTY! I’m always craving buffalo chicken so anything that is a healthier take on it is always a huge plus for me! Love all of the ELW I’ve made 🙂

    ★★★★★

    Reply
    • Erin says

      Posted on 8/21 at 4:15 pm

      Hi Julianna, so glad you loved it!!

      Reply
  16. Laura M says

    Posted on 8/18 at 6:47 pm

    Another 5 star recipe from Erin! Even my husband who doesn’t always love the “healthy” recipes could not stop raving about it!! This will definitely be going into our weekly rotation! We love ranch so we did add 2 packets instead of one.

    ★★★★★

    Reply
    • Erin says

      Posted on 8/21 at 4:08 pm

      Hi Laura, so glad you both loved it so much and made it your own! 🙂

      Reply
  17. Marlise Lombardo says

    Posted on 8/17 at 7:56 pm

    SO DELICIOUS! Super easy meal that I really enjoyed. My fiancé added regular white rice to his serving too- very easy to customize! Love love love!

    ★★★★★

    Reply
    • Erin says

      Posted on 8/18 at 12:29 pm

      Hi Marlise, so glad you both loved it!!

      Reply
  18. Amelia says

    Posted on 8/17 at 12:45 pm

    This looks delicious! Is it 2 lbs of raw chicken or 2 lbs of cooked chicken?
    Thanks!

    Reply
    • Erin says

      Posted on 8/17 at 7:35 pm

      Hi Amelia, thanks and raw. Let me know how it comes out for you!!

      Reply
      • Stephanie says

        Posted on 8/26 at 4:21 pm

        Hi Erin-

        I see above you said raw chicken but your recipe says cooked? Making it as we speak and worried I missed up

      • Erin says

        Posted on 8/30 at 11:28 am

        it’s two pounds of chicken measured raw (see comment asking when to measure) – but they do need to be cooked before using!

  19. Krista L says

    Posted on 8/17 at 11:31 am

    Hi! Could you do something other than ranch seasoning?

    Reply
    • Erin says

      Posted on 8/18 at 12:34 pm

      Hi Krista, I use the one from Simply Organics so it has better ingredients. If not, just sub regular ranch (1/2 cup) or lots of dill + garlic salt.

      Reply
  20. Iris Erickson says

    Posted on 8/17 at 10:31 am

    This looks amazing! I am going to make it today;. We are dairy free so I was wondering if I could use DF ranch dressing instead of the ranch seasoning packet? If so, how much of the dressing would I use do you think? Thank you!

    Reply
    • Erin says

      Posted on 8/18 at 12:34 pm

      Hi Iris, thank you and yes, may be a little more liquidy – but I’d do 1/2 cup. Let me know how it comes out!

      Reply
Newer Comments

Primary Sidebar

erin in front of a building

Hey there!

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...

grocery lists

Shop My Grocery Downloads

Do you head to the grocery store and feel overwhelmed with all of the options? Well, I've created FIVE downloadable and printable grocery lists from five different and popular grocery stores. All of my absolute must haves from Whole Foods, Target, a regular grocer, Trader Joe's, and Costco!

Shop Now

Popular Posts

chickpea brownie on a tray

Chickpea Brownies

bite out of healthy cookie dough ball

Healthy Cookie Dough Balls

cauliflower wings on plate

Buffalo Cauliflower Wings

pouring syrup on stack of oatmeal blender pancakes

Oatmeal Blender Pancakes

chocolate chip cookies

get my free top 8 desserts ebook!

A dessert lover’s heaven – six healthier sweet treats all made with six ingredients or less!

Download Now

Join my newsletter for latest recipes!

Trending Recipes

avocado corn salad

Summer Avocado Corn Salad

cilantro lime shrimp on plate

Cilantro Lime Shrimp with Coconut Cauliflower Rice

paleo cookie skillet with ice cream

Healthy Cookie Skillet

banana bread muffin on a rack

Paleo Banana Bread Muffins

Featured On

good housekeeping logo
parade logo
feed feed logo
business insider logo
everyday health logo
country living logo
bar desserts
truffles
bar desserts
bar desserts
muffins
vanilla birthday cake with chocolate icing

Get latest updates To your inbox!

Back to Top
© 2023 Erin Lives Whole
  • Privacy Policy
Site Credits Designed by Melissa Rose Design Developed by Once Coupled
Buffalo Chicken Casserole with Cauliflower
Buffalo Chicken Casserole with Cauliflower