Name: Low-Carb Buffalo Chicken Cauliflower Casserole (High Protein)
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: American
Ingredients: 1 large head cauliflower, cut into florets (or 2 bags frozen cauliflower rice); 2 cups cooked chicken, shredded; 8 oz cream cheese, softened; 1/2 cup buffalo sauce; 1/4 cup ranch dressing; 1.5 cups sharp cheddar cheese, shredded (divided); 2 green onions, sliced; 1/2 tsp garlic powder; Salt and pepper to taste

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Sometimes you want all the decadent, cheesy, spicy goodness of comfort food without the “heavy” feeling that comes after eating a bowl of pasta. This casserole is my magic trick. It tastes exactly like a loaded buffalo chicken casserole with all the fixings, but we swap the carbs for tender roasted cauliflower.

Low-Carb Buffalo Chicken Cauliflower Casserole

The result? A meal that is rich, satisfying, and packed with protein, but still leaves you feeling energized. It is essentially a giant, bakeable version of my Buffalo Cauliflower Air Fryer recipe, but beefed up (chicken-ed up?) to be a full main course.

Why You Will Not Miss the Carbs

This dish is proof that “healthy” does not mean boring.

Sneaky Veggies: The cauliflower absorbs the buffalo and ranch flavors so well that you barely notice you are eating a vegetable.
Protein Powerhouse: Loaded with chicken and cheese, this keeps you full for hours. It is perfect for anyone trying to hit high protein goals.
Meal Prep Gold: It actually tastes better the next day after the flavors have had time to meld. I love making a big batch for easy lunches.
The “Dip” Vibe: It has the same creamy consistency as my Cottage Cheese Buffalo Chicken Dip, so it feels like you are eating party food for dinner.

Low-Carb Buffalo Chicken Cauliflower Casserole (High Protein)

Author: danyrecipes
Total Time: 40
Yield: 6 servings
Diet: Gluten Free

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Description

All the flavor of buffalo wings in a healthy, low-carb casserole. Loaded with tender cauliflower, shredded chicken, and a creamy, cheesy sauce, this high-protein dinner is satisfying and delicious.

Ingredients

1 large head cauliflower, cut into florets (or 2 bags frozen cauliflower rice)

2 cups cooked chicken, shredded

8 oz cream cheese, softened

1/2 cup buffalo sauce

1/4 cup ranch dressing

1.5 cups sharp cheddar cheese, shredded (divided)

2 green onions, sliced

1/2 tsp garlic powder

Salt and pepper to taste

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Instructions

1. Preheat oven to 375°F (190°C) and grease a 9×13 baking dish.

2. Steam or microwave the cauliflower florets for 4-5 minutes until tender-crisp. Drain well to remove excess water.

3. In a large bowl, whisk together the softened cream cheese, buffalo sauce, ranch dressing, garlic powder, salt, and pepper until smooth.

4. Add the steamed cauliflower, shredded chicken, and 1/2 cup of the cheddar cheese to the bowl. Stir to combine well.

5. Spread the mixture evenly into the prepared baking dish.

6. Top with the remaining 1 cup of cheddar cheese.

7. Bake for 20-25 minutes until the casserole is bubbly and the cheese is melted and golden.

8. Garnish with sliced green onions before serving.

Notes

**Watery Casserole Fix:** The key is to drain the cauliflower really well after steaming. You can also pat it dry with paper towels.

**Blue Cheese Option:** Swap 1/2 cup of the cheddar cheese for blue cheese crumbles if you love that funky flavor.

Prep Time: 15
Cook Time: 25
Category: Main Dish
Method: Baking
Cuisine: American

Nutrition

Serving Size: 1 cup
Calories: 380
Sugar: 3g
Sodium: 850mg
Fat: 24g
Saturated Fat: 12g
Unsaturated Fat: 0g
Trans Fat: 0g
Carbohydrates: 8g
Fiber: 3g
Protein: 28g
Cholesterol: 95mg

Ingredients

Cauliflower: You can use fresh florets for more texture or frozen riced cauliflower for a smoother, rice-casserole vibe.
Cooked Chicken: Rotisserie chicken, poached breasts, or even buffalo chicken dip canned chicken works great here.
Cream Cheese: This is the binder that makes everything creamy and luxurious.
Buffalo Sauce: Use a good quality cayenne sauce or my homemade buffalo sauce.
Ranch or Blue Cheese Dressing: Adds that cool, creamy tang that balances the heat.
Cheddar Cheese: Sharp cheddar gives the best flavor punch.
Green Onions: For a fresh, crunchy finish.

How to Make It (One Bowl, One Dish)

Prep the Cauliflower. If using fresh, chop it into bite-sized florets and steam or microwave them for 5 minutes until tender-crisp. If using frozen rice, just thaw and drain it well.
Make the “Sauce”. In a large bowl, mix the softened cream cheese, buffalo sauce, and ranch dressing until smooth.
Mix it Up. Toss the cooked cauliflower and shredded chicken into the bowl. Stir until everything is coated in that orange creamy goodness.
Cheese it. Fold in half of the shredded cheddar.
Bake. Transfer the mixture to a greased baking dish. Top with the remaining cheese. Bake at 375°F (190°C) for 20-25 minutes until the cheese is bubbly and slightly browned.
Garnish. Sprinkle with fresh green onions or a drizzle of extra ranch before serving.

Variations & Serving Ideas

This base recipe is just the beginning.

Spice It Up: Add diced jalapeños to the mix or a drizzle of sriracha on top.
Crunch Factor: Top with crushed pork rinds before baking for a low-carb “breadcrumb” topping.
Blue Cheese Lover: Swap the cheddar topping for crumbled blue cheese for that authentic wing house flavor.
Serve With: A crisp green salad with tartar sauce recipe-style dressing or celery sticks for scooping.
Use Leftovers: Scoop leftover casserole into tortillas for buffalo chicken quesadillas or roll it up into buffalo chicken pinwheels for a quick snack.
Slow Cooker Version: You can dump everything into a crockpot on low for 3 hours for a buffalo chicken dip crockpot style meal.

Final Thoughts

This Low-Carb Buffalo Chicken Cauliflower Casserole is the kind of meal that makes you forget you are “eating healthy.” It is cheesy, spicy, and incredibly comforting. Whether you are keto, low-carb, or just love buffalo sauce, this one is a winner.