Buffalo Chicken & Cauliflower Casserole
7 colorSTHE WHY BEHIND THIS RECIPE
I originally made this recipe for Levels Health a few years ago, and it’s such an easy, flavorful dish that works well for the entire family. I got countless DMs when I first shared this one that 1) kids loved it and 2) cauliflower rice skeptics were converted. mwahah.
I’ve zhuzh’ed the recipe up a little bit since then, but it’s still a very, very simple recipe that is very, very modifiable. For example, you can always do a little less buffalo sauce in the casserole for the little ones, and leave some extra for the adults to put on top. You could swap out the veggies for anything you have on hand - I’ve tried this with zucchini, squash, kale, mushrooms, and it was delicious. You can also swap out the protein and do chicken thighs, shredded pork or beef, or even chickpeas for a vegetarian version. It’s also very easy to double for a group if you are bringing to a Super Bowl party or an event!
The key with this recipe is to use a high quality buffalo sauce and mayo, free of seed oils and refined sugars. I LOVE the Primal Kitchen buffalo sauce, so much so that I included it in a gift box when I asked my friends to be in my wedding party. You can now find Primal Kitchen at most major grocery stores, but if you want to order online you can use SONJA10.
You probably won’t need more talking points to convince cauliflower rice skeptics after this recipe, but in case you do, here’s why I love cauliflower rice:
Low-carb & nutrient-dense: It’s a great alternative to traditional rice sometimes, packed with fiber, vitamins C and K, and antioxidants, all while being low in carbs and calories.
Absorbs flavor: Because cauliflower is so mild, it soaks up flavors from spices, sauces, and broths, making it adaptable to literally any type of cuisine.
Fast and easy: It cooks WAY faster than regular rice.
Don’t just think of cauliflower rice as a swap - it’s really a canvas for bold, saucy, flavorful meals!
Yields: 4 servings
Total time: 45 minutes
Prep time: 20 minutes
Cook time: 20 - 25 minutes
WHAT YOU NEED
TOOLS
INGREDIENTS
Casserole:
2lb. chicken breast, cooked and shredded
Note: I often just buy a rotisserie chicken for this as a shortcut, but another easy thing is to put chicken in the slow cooker with a little bone broth, salt and pepper, and set and forget it until you are ready to shred it! #rhyme
1 tbsp. olive oil
4 garlic cloves, minced
1 small yellow onion or 1/2 large yellow onion, diced (about 1 1/2 cups)
5 cups cauliflower rice (I always use frozen organic cauliflower rice here)
4 medium carrots, diced
4 stalks of celery, diced
1 red bell pepper, diced
1 tbsp. paprika
1 tbsp thyme (fresh or dried)
1/4 tsp kosher salt
3 eggs
3/4 cup Primal Kitchen buffalo sauce with avocado oil (SONJA10 for 10% off)
For topping and serving:
Pick your favorites for toping:
Green onions, chopped
Chives, chopped
Diced avocado (healthy fats!)
Fresh cilantro or parsley
More buffalo sauce, maybe? Taste test and decide!
On the side:
Roast some broccoli or brussel sprouts while the casserole bakes to serve on the side
HOW TO DO IT
PREPARE CHICKEN AND VEGGIES:
1.Preheat oven to 375ºF. Lightly grease a 9" x 12” casserole dish with avocado oil or olive oil and set aside.
2. Cook the chicken, either pre-cook it in a crockpot or roast the chicken and then shred with a fork. You can also just use a rotisserie chicken as a time saver here!
3. In a large pan over medium-high heat, add 1 tbsp olive oil. Once the oil is hot, add the garlic, and yellow onion and sauté for 2-3 minutes.
4. Then add the paprika, thyme, carrots, celery, red pepper and a dash of salt and pepper. Sauté, stirring occasionally for 7-8 minutes. Then add cauliflower rice and stir everything together for about 5 minutes more, or until onions are translucent and veggies are partially cooked through.
PREPARE SAUCE, COMBINE, BAKE:
5. While veggies are sautéing, in a bowl, combine the 3/4 cup buffalo sauce, 1/3 cup avocado mayo, and 3 eggs. Whisk together well.
6. Combine veggies, chicken, and sauce into the casserole dish. Spread out evenly.
7. Bake uncovered for 20 minutes or until the center is set.
8. At the same time, roast some broccoli (or another vegetable you prefer on the side!)
9. Remove from oven and add your preferred toppings - I like green onions, avocado, and a little more buffalo sauce and a tiny bit of the Primal Kitchen Ranch! Serve hot!
SWAPS, TIPS & TRICKS
Seed oil-free buffalo sauce: Look for ranch and buffalo sauces without seed oils or added sugars. My go-to most trusted brand for this is Primal Kitchen but I also like the Noble Made Dairy Free Buffalo Sauce!
Protein swaps:
Chicken thighs: For juicier, more flavorful meat, swap chicken breasts with boneless, skinless thighs.
Shredded beef or pork: For a richer, heartier twist, and this works especially well if using leftover roast meat.
Egg-Free option: Omit the eggs and add 1/2 cup of coconut cream or more avocado mayo to help bind.
Veggie variations:
Zucchini or yellow squash: Diced and added with the other veggies for extra color.
Mushrooms: Adds umami depth—sauté with onions and garlic for the best flavor.
Spinach or kale: Stir in a couple of cups of chopped greens before baking for added nutrients.
Adjusting spice level: To make it milder, use 1/2 cup buffalo sauce in the recipe and then add more on top based on your liking. If you want more of a spice kick, add diced jalapeños or a dash of cayenne pepper into the veggie mixture!
Making your own cauliflower rice: If you are not using frozen cauliflower, chop a head of cauliflower into florets, then pulse in a food processor until it reaches a rice-like texture. If you don’t have a food processor, grate the florets using a box grater with medium-sized holes.
Do half cauliflower rice + half regular rice: If you are not low-carb but you do want extra nutrients, do a mixture of half white rice and half cauliflower rice! The protein and fiber from the chicken and veggies should help keep your blood sugar stable.
Double the recipe: This recipe is an easy one to double if you are feeding a crowd!
Storage: Store leftovers in an airtight glass container in the fridge for up to 4-5 days or freezer for up to 1 month. Store toppings like avocado, fresh herbs, and ranch separately to maintain freshness and texture when reheating.
Nutritional Info
Per serving, yields 4 servings
Calories: 527
Carbohydrates: 19g
Fiber: 7g
Net carbs: 12g
Protein: 43g
Fat: 31g
Sodium: 1949mg
Sugar: 7g
