buffalo-chicken-meal-prep recipe

Whole30 Baked Buffalo Chicken Casserole

"Whole30 Baked Buffalo Chicken Casserole" volume="70"] This Whole30 Baked Buffalo Chicken Casserole has all of the traditional buffalo chicken flavors that you love baked into one healthy dish! Gluten free, low carb and exceptionally easy. A meal prep recipe doesn't get any better than that! 

Whole30 Baked Buffalo Chicken Casserole

Whole30 Baked Buffalo Chicken Casserole Ingredients:

  • 1 lb. chicken breast, cooked & shredded
  • 3 ¾ cup cauliflower, riced (about 425g)
  • 1 small onion, diced
  • ½ cup carrot, diced
  • ½ cup celery, diced
  • ½ clove garlic, minced
  • 1 tbs Fourth & Heart ghee
  • ¼ tsp. black pepper
  • ½-3/4 buffalo sauce
  • ½ cup egg whites
  • ranch dressing , as desired
  • chives, as desired
Whole30 Baked Buffalo Chicken Casserole
Whole30 Baked Buffalo Chicken Casserole

Evenly divide the 4 (very large) portions into your meal prep containers for the week!

Whole30 Baked Buffalo Chicken Casserole
Whole30 Baked Buffalo Chicken Casserole
If you love this recipe and want more Whole30 inspiration, make sure to check out these other 30 Whole30 Compliant meals!



  1. Hi Sarah! Really interested in trying this dish - in fact, I'm making it right now! Just an observation, the recipe calls for celery but is missing in the ingredients list. I'm sure it'll taste just as good without it, but just wanted to make you aware! Thanks!

      1. In the video, celery is added with the onions and carrots but it's not listed on the ingredient list. Is celery supposed to be added to the recipe? Can you use a prepared mirepoix mix?

        1. Hi Melissa,

          Celery is listed in the ingredients list. It would be added with the onions and carrots. I wouldn't recommend that mix since it contains other seasonings that would make this too salty.

          1. Mirepoix mix is just onions, carrots and celery and nothing else. I double checked the ingredient list above and celery still isn’t added. I know this is an older recipe but it might help to update it a little bit. What size baking dish do you use?

  2. This looks really good! But is there a reason for just egg whites, and not a whole egg? There's a lot of good stuff in the yolk!

    1. Hi Jenn - You could most certainly use whole eggs in equal measure to the whites if you'd like. Personally, I prefer this with just the whites
      as t really lets the other flavors come through more. Let us know if you give it a try with whole eggs!

  3. This looks so amazing! My only question is, do you eat this cold on top of salad or heat up before eating? Wondering if I should pack it up in the container with just the chicken bake or set on top a bed of lettuce in my portioned container. Thank you! 🙂

  4. How much chicken is in 1 serving? I know it says 1lb in the ingredients, but I don't know if that means per serving or the entire thing?

  5. This was amazing! I loved it! Thank you for posting! Do you have any recommendations on if this chicken casserole could be made ahead of time and placed in the freezer? If so, should I cook the ingredients before or after freezing?

  6. This was delicious! Low carb, high protein, and filling! I used 2/3 cup of BBQ sauce instead of hot sauce because I don't like spicy foods, turned out great! I used 2 egg whites and 1 whole egg. I also used a 13x9 pan. And for any of you wondering how much 425 grams of cauliflower is, it is one small head.

  7. Can you use uncooked chicken? Isn't 45 minutes in the oven plenty to cook the chicken through? Just wondering if it will get dry if it's in the oven for 45 minutes and already cooked.

    1. Hi Jaime, We actually use the mild version of Tessamaes Buffalo Sauce. It has barely any spice to it!

    1. Hi Kaitlin,

      Yes, you will need to cook and strain the water out first otherwise it will become very soggy and not hold together well. We hope you enjoy it!!

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