If you're a fan of buffalo chicken, this Whole30 Baked Buffalo Chicken Casserole is a must-try! It packs all the traditional buffalo chicken flavors you love into a single, healthy dish. Plus, it’s gluten-free, low-carb, and incredibly easy to make. This meal prep recipe is perfect for busy weekdays when you need something quick and satisfying.
Ingredients:
- 1 lb. chicken breast, cooked and shredded
- 3 ¾ cups cauliflower, riced (about 425g)
- 1 small onion, diced
- ½ cup carrot, diced
- ½ cup celery, diced
- ½ clove garlic, minced
- 1 tablespoon Fourth & Heart ghee (or substitute with coconut oil or olive oil)
- ¼ teaspoon black pepper
- ½-3/4 cup buffalo sauce (adjust to taste)
- ½ cup egg whites
- Ranch dressing, as desired
- Chives, for garnish
Tips for Busy People:
- Use Pre-Cooked Chicken: Save time by using a store-bought rotisserie chicken or pre-cooked chicken breast. Simply shred the meat and add it to the casserole.
- Meal Prep Ahead: This casserole is perfect for meal prep. You can assemble the casserole the night before and store it in the fridge. When you're ready to eat, simply bake it in the oven. It’s a great way to have dinner ready with minimal effort.
- Adjust Spice Level: If you like your buffalo chicken extra spicy, use a hot buffalo sauce. For a milder version, use a mild sauce or mix buffalo sauce with a little bit of ranch dressing to tone down the heat.
How to Store:
Store any leftovers in an airtight container in the refrigerator for up to 4 days. This casserole also freezes well. To freeze, let the casserole cool completely, then portion it into individual servings and freeze in airtight containers for up to 3 months.
How to Reheat:
Reheat individual portions in the microwave for 2-3 minutes or until heated through. If reheating from frozen, thaw overnight in the refrigerator and then microwave. Alternatively, you can reheat the entire casserole in the oven at 350°F (175°C) for 15-20 minutes, or until hot.
Serving Suggestions:
This Baked Buffalo Chicken Casserole is versatile and pairs well with various sides. Consider serving it with:
- A crisp green salad drizzled with extra ranch dressing
- Steamed broccoli or green beans for added veggies
- A side of mashed cauliflower for a hearty, low-carb meal
Whole30 Compliant
This casserole is not only delicious but also Whole30 compliant, making it a great option for those following the Whole30 program. Whole30 is all about eating whole, unprocessed foods, and this casserole fits the bill perfectly.
It's made with real ingredients, free from grains, dairy, added sugars, and processed additives. The use of buffalo sauce provides that classic flavor without compromising your dietary goals. It's a perfect way to enjoy a hearty, flavorful meal while staying on track with Whole30.
If you love this recipe and want more Whole30 inspiration, make sure to check out these other 30 Whole30 Compliant meals!
Ingredients
- 1 pound Boneless Skinless Chicken Breast cooked & shredded
- 425 grams cauliflower riced
- 1 small onion diced
- ½ cup Carrots diced
- ½ clove garlic minced
- 1 tablespoon ghee
- ¼ teaspoon black pepper
- ½ - ¾ cup buffalo sauce
- ½ cup eggwhites
- ranch dressing if desired
- chives if desired
Instructions
- Preheat oven to 400 degrees
- Line a baking pan with parchment paper
- Add ghee, onion, carrots, celery and garlic to a skillet and saute until onion is translucent and softened
- Add cauliflower rice, shredded chicken, sauteed veggies, egg whites and buffalo sauce to a bowl
- Mix well
- Pour into lined baking pan
- Bake covered for 25 minutes
- Remove cover and bake an additional 20-25 minutes or until set
- Top with ranch and chives, if desired
- Divide between meal prep containers
Stephanie says
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!
Sarah Kesseli says
Thanks so much for letting us know, Stephanie! We hope you enjoy the dish!
Melissa G. says
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?
Sarah Kesseli says
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.
Melissa G says
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?
Jenn says
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!
Sarah Kesseli says
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!
Caitlin says
This sounds so good! Love that you included caulifower 🙂
Lindsay says
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! 🙂
Laurel says
How many calories is one serving?
Sarah Kesseli says
Hi Laurel - We have all of the nutrition listed at the bottom of the recipe. It is 265 calories per serving 🙂
Clay says
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?
Sarah Kesseli says
Hi Clay - That is 1 pound of chicken for the whole recipe! We hope you enjoy it!
Kim says
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?
Sarah Kesseli says
Hi Kim - We have not tried freezing it, but if you give it a go let us know how it turns out!
Olivia says
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.
Tyler says
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.
Meal Prep on Fleek says
Hey Tyler - we haven't tried with raw chicken, but if you give it a shot, let us know how it goes.
Jaime says
This recipe looks really good and easy to make. What non spicy sauces can I substitute buffalo sauce with?
Sarah Kesseli says
Hi Jaime, We actually use the mild version of Tessamaes Buffalo Sauce. It has barely any spice to it!
Kaitlin says
If I use frozen riced cauliflower, should I cook it before I put it in the casserole or will it cook in the oven?
Sarah Kesseli says
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!!