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You’re going to love this tangy keto Buffalo Chicken Casserole! This low-carb casserole recipe is super easy to throw together, especially if you use any leftover rotisserie chicken to cut down on prep time.
No starchy vegetables, no potatoes and no grains - just nutrient dense keto-friendly ingredients! You can prepare the cauli-rice in advance, keep it in the fridge and have it ready to make a quick mid week keto dinner. Optionally, serve with a bowl of crispy green salad dressed in olive oil wit a touch of buffalo sauce.
Hands-on Overall
Nutritional values (per serving)
Net carbs8.8 grams
Protein35.6 grams
Fat29.6 grams
Calories442 kcal
Calories from carbs 8%, protein 32%, fat 60%
Total carbs12.2 gramsFiber3.4 gramsSugars5.1 gramsSaturated fat13.2 gramsSodium1,311 mg(57% RDA)Magnesium60 mg(15% RDA)Potassium822 mg(41% EMR)
Ingredients (makes 6 servings)
- 450 g cooked shredded chicken, ideally thighs (1 lb) - rotisserie chicken works great
- 1/2 cup full-fat cream cheese (120 g/ 4.2 oz)
- 1 cup shredded cheddar cheese (113 g/ 4 oz)
- 6 large eggs
- 1 large cauliflower, riced ( 680 g/ 1.5 lb) - you can use frozen cauliflower rice
- 2 tsp garlic salt (or use 1 tsp sea salt + 1 tsp garlic powder)
- 2 tsp paprika
- 2 tsp dried chives
- 2 tsp onion powder
- 1/2 cup buffalo sauce (120 ml/ 4 fl oz) - you can use our homemade Fermented Sriracha
Toppings:
- 1/2 cup blue cheese crumbles (68 g/ 2.4 oz)
- 3 green onions, thinly sliced (45 g/ 1.6 oz)
- 1/4 cup minced red onion (40 g/ 1.4 oz)
Instructions
- Preheat oven to 200 °C/ 400 °F (conventional), or 180 °C/ 355 °F (fan assisted). Combine the eggs, buffalo sauce, and spices in a large mixing bowl.
- Whisk just until the ingredients are incorporated, add the cauliflower rice (here's how you can make cauli-rice) to the bowl and stir to combine. Fold in the softened cream cheese.
- Add the pulled chicken to the mixture then transfer to a 9 x 11 inch (23 x 28 cm) baking dish and top with the shredded cheddar cheese.
- Bake for 45 to 60 minutes, until the eggs are set and the cauliflower is firm. To serve, top with desired toppings.
- Store in an airtight container in the refrigerator for up to 5 days.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Chicken, broiler, rotisserie, BBQ, thigh, meat only |
| 0 g | 18.1 g | 8.1 g | 145 kcal |
| Cream cheese, soft (full-fat) |
| 0.6 g | 1.4 g | 5.6 g | 49 kcal |
| Cheddar cheese |
| 0.6 g | 4.3 g | 6.3 g | 76 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.4 g | 6.3 g | 4.8 g | 72 kcal |
| Cauliflower, fresh |
| 3.4 g | 2.2 g | 0.3 g | 28 kcal |
| Garlic powder, spices |
| 0.3 g | 0.1 g | 0 g | 2 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Paprika, spices |
| 0.1 g | 0.1 g | 0.1 g | 2 kcal |
| Chives, dried, herbs |
| 0 g | 0 g | 0 g | 0 kcal |
| Onion powder, spices |
| 0.5 g | 0.1 g | 0 g | 3 kcal |
| Sriracha Hot Chili Sauce, homemade (KetoDiet blog) |
| 1.8 g | 0.5 g | 1.2 g | 20 kcal |
| Cheese, blue |
| 0.3 g | 2.4 g | 3.2 g | 40 kcal |
| Spring onion, scallion, green onion, fresh |
| 0.4 g | 0.1 g | 0 g | 2 kcal |
| Onion, red, fresh |
| 0.4 g | 0.1 g | 0 g | 3 kcal |
| Total per serving |
| 8.8 g | 35.6 g | 29.6 g | 442 kcal |
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