Keto Buffalo Chicken Cauliflower Casserole
Keto Buffalo Chicken Cauliflower Casserole is a quick and easy low carb dinner recipe (only 4 net carbs!) made with spicy buffalo chicken, cauliflower, and lots of cheese.
Keto Buffalo Chicken Cauliflower Casserole
One of the biggest challenges of being success on the keto diet is finding delicious low carb dinner recipes that quick and easy to make, and the whole family can enjoy. This Keto Buffalo Chicken Cauliflower Casserole checks all of the boxes!
Buffalo chicken of any kind of a family favorite of mine. We stuff it in bacon wrapped jalapenos on game days, and we turn it into a cheesy dip for parties. For dinner I’ve combined that awesome buffalo chicken flavor with cauliflower, cream cheese, and cheddar cheese to make a cheesy cauliflower casserole that is totally irresistible.
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What is in Keto Buffalo Chicken Cauliflower Casserole?
- Cauliflower florets (Approximately 1 head of cauliflower)
- Cream Cheese
- Frank’s Red Hot Sauce or Frank’s Buffalo Sauce
- Ranch dressing
- Eggs
- Sharp Cheddar cheese
- Cooked Chicken Breasts
- Celery
- Optional: Blue cheese
What is Buffalo Sauce Made of?
Buffalo sauce is a blend of hot sauce,butter, vinegar, Worcestershire sauce, cayenne pepper,garlic powder, and salt. It is cooked together until it thickens into a sauce.
Can You Eat Buffalo Sauce on Keto?
Yes! For this recipe we use Frank’s Red hot Sauce or Frank’s Buffalo Wing Sauce both are 0 carbs per serving. Always make sure to check the label!
How to Make Buffalo Chicken Cauliflower Casserole:
- Preheat oven to 350 degrees F.
- Remove the core from your cauliflower head and cut the florets into bite-sized pieces.
- Blanch the cauliflower by placing it in boiling water for 3 minutes or steaming in the microwave until it is fork tender. Pat dry and set aside.
- In a large bowl stir together cream cheese, hot sauce, ranch dressing and eggs.
- Add the cauliflower, 4 ounces of cheddar cheese, chicken, and celery to the cream cheese mixture and toss until well coated.
- Pour into a 11×7 inch casserole dish and sprinkle with remaining cheddar cheese.
- Bake for 30 minutes until the cauliflower is cooked through and the cheese is melted and bubbly
- Optional: For those of you who love blue cheese with your buffalo chicken wings you can sprinkle the top of the casserole with blue cheese about 5 minutes before it finishes baking.
Why Do You Use Eggs in this Cauliflower Casserole?
The eggs act as a binder to help hold the casserole together, along with the cheese. You don’t taste any egg in the recipe it just helps the casserole hold it’s shape when you serve it.
When the baking dish comes out of the oven set it aside to let it cool for about 10 minutes. This lets the casserole set and will allow you cut and serve it more easily.
Every bite of this loaded cauliflower casserole is packed with flavor from that spicy buffalo sauce. The creamy, cheesy sauce has just enough ranch dressing in it to mellow out the hot sauce and all of it perfectly coats the chicken and cauliflower.
How to Reheat Cauliflower Casserole:
This easy low carb casserole is great for lunch or dinner. I like to make a big dish of it on the weekend and then individually package the leftovers to take to work for lunch during the week.
To reheat the casserole you can either cut individual servings and heat them in the microwave for approximately 2-3 minutes or you can place the whole casserole, covered with foil, back in a 350 degrees F oven and heat for 15-20 minutes or until warmed through.
Personally I prefer the microwave method because it is faster and there is less chance of the casserole being overcooked.
Want More Keto Recipes?
- Instant Pot Butter Chicken
- Keto Taco Casserole
- Keto Big Mac Casserole
- Low Carb Big Mac Bites
- Low Carb Big Mac Bowl
- Low Carb Moo Shu Pork
- Avocado Chicken Salad
- Mexican Crustless Quiche
- Keto Avocado Coleslaw
- Keto Recipes
- Keto Buffalo Chicken Tenders
KETO BUFFALO CHICKEN CAULIFLOWER CASSEROLE
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Keto Buffalo Chicken Cauliflower Casserole
Ingredients
- 18 ounces Cauliflower, approximately 1 large head of cauliflower
- 8 ounces Cream Cheese, softened
- ⅓ cup Frank’s Red Hot Sauce
- ¼ cup Ranch dressing
- 2 Eggs
- 8 ounces Cheddar cheese, shredded
- 12 ounces Chicken, cooked and diced
- 1 cup Celery, chopped
Instructions
- Preheat oven to 350 degrees F.
- Remove the core from your cauliflower head and cut the florets into bite-sized pieces.
- Blanch the cauliflower by placing it in boiling water for 3 minutes or steaming in the microwave until it is fork tender. Pat dry and set aside.
- In a large bowl stir together cream cheese, hot sauce, ranch dressing and eggs.
- Add the cauliflower, 4 ounces of cheddar cheese, chicken, and celery to the cream cheese mixture and toss until well coated.
- Pour into a 11x7 inch casserole dish and sprinkle with remaining cheddar cheese.
- Bake for 30 minutes or until cauliflower is cooked through and the cheese is melted and bubbly.
- Enjoy!
Nutrition
What can be used in place of ranch dressing?
Blue cheese dressing work great also.
I just sauteed the rice cauliflower and celery with the chicken until soft.
Then I added to the rest of the ingredients and melted them right on the stove top.
If you don’t like it super hot, I recommend doubling the ranch dressing.
We are eating this with cucumber slices and celery sticks to stay on the keto diet 😁
This was delicious!!! Thank you for giving me another keto recipe!
This was delicious, making it for the second time today. I almost left out the celery because I don’t like cooked celery but I’m glad I didn’t, it gave just a little bit of crunch.
Made this tonight as written. Our new favorite recipe!!
Made this for the first time it was delicious! My husband said make sure you save this recipe he loved it! The cauliflower took the place of potatoes and it was a nice change. Great for diabetics too.
Could I use frozen cauliflower.
I haven’t used frozen cauliflower so I’m not sure. I tend to think it is a little mushier after it is frozen so it might not hold up as well to being baked. If you try it please let us know!
I know this was last year but I just made this tonight with frozen cauliflower. As long as it’s not fully cooked it worked perfectly! Btw, this is my new fav meal!! Omg you took my favourite dip with nachos and actually made it even more amazing!!! So freaking yum!
Made this to recipe and it was perfect!! Even my little kids loved it!
Yay! I always love to hear that kids like it. That means mom doesn’t have to make two dinners every night! 🙂
This was really good. The sauce is a really good blend. I am new to keto and I am still having trouble dealing with the heaviness of keto food. That said, I enjoyed it and so did my husband. Keeper.
How many eggs?
In the recipe card it says, 2 eggs. Hope that helps 🙂
We LOVED this! I followed the recipe except I swapped the ranch dressing for just a packet of ranch seasoning. So addictive and easy 😊
Looks amazing….. I can’t wait to make this!
5 carbs per serving or whole recipe, love this casserole. (extra frank’s 😉 )
Per serving. It makes 8 equal portions.
5 carb per serving (4 net carbs per serving)
How many ozs/cups is serving size?
It’s about 2 cups
Wish the serving size was listed on nutrition info.
Do u cook the chicken or throw it in raw?
The chicken should be cooked and diced before adding to the casserole.
Kali, a quick tip that works great is the frozen shredded or cubed chicken you can buy in the grocery store freezer section! It works AMAZING!
This has become a FAVORITE in my house!! We did make a couple tweaks… I used riced cauliflower and added some carrots in with the celery too and it was SOOO AMAZING! Thank you so much for this recipe…my husband actually LOVES it and we have it at least once a month and when we do we always make extra for leftovers!
Looking to make this, but recipe doesn’t say what the serving size is, is it 1/2 cup, 1 cup?
Hi Lee, this recipe makes 8 servings so you will divide your casserole into 8 equal portions.
Could I make this ahead of time and store in the refrigerator? Looks delicious – thank you!
Yes you can!
How many eggs??
2 eggs
Absolutely loved this recipe! I used dark meat instead of white meat; only because that’s what I had at home. The taste was amazing. Be sure to add the celery. The extra crunch and added flavor were a welcome surprise.
Can i substitute sour cream for cream cheese and then add a packet of ranch dressing seasoning? I’m thinking the extra moisture in the sour cream would make up for the ranch dressing???
Yes you could but if you’re counting carbs, the ranch packets I have seen have a lot of carbs. This is our homemade ranch seasoning that is low carb. https://www.homemadeinterest.com/homemade-ranch-seasoning/
So delicious. This might become a regular on the dinner menu during our keto journey.
Can this be done as a – make ahead ??
Yes it can be made ahead. Just make sure it is always heated through.
Hi! I have tried this and love it but have a few picky kids who don’t like hot sauce. Is there anything to replace it with or use more of instead?
Try mild salsa. That make work.
I tried this for my keto dinner. I made one slight adjustment. I added 1/2 pack of dry italian seasoning mix. Followed all other directions. This was delicious. My husband even raved about it. This is going in my number 1 go to for a quick keto dinner. BTW blanching the cauliflower as directed cut down on the cook time.
This was delicious! We made it for football Sunday because chicken wings are way too much of a mess.We used 2 bags of frozen Cauliflower, not fresh and it was great. I also added half a diced sweet onion and 1/4 cup more celery. My family also hates bottled ranch, so we used homemade ranch dressing that we always keep a batch made. As I served it, I added Point Reyes blue cheese crumbles and a few dashes of Frank’s Red Hot as a topping. Everyone absolutely loved it!
My kids used Ritz crackers in theirs, but I thought that detracted from the amazing flavor.