February 20, 2026
Buffalo Chicken Cauliflower Casserole (Low-Carb)
This Buffalo Chicken Cauliflower Casserole is an easy low carb dinner that is keto friendly, a easy and quick weeknight meal, and is packed with bold buffalo flavor, tender roasted cauliflower, and juicy cubed chicken. Baked in a creamy, cheesy sauce, this keto-friendly casserole is perfect for meal prep, busy weeknights, or anyone craving comfort food without the carbs. If you love buffalo chicken dip and healthy casseroles, this low carb buffalo chicken cauliflower casserole is high in protein, a low-carb recipe, and will quickly become a family favorite.
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❤️ What’s to Love About Buffalo Chicken Cauliflower Casserole (Low-Carb)❤️?
- All the bold buffalo flavor you crave – Spicy, tangy, and cheesy just like buffalo chicken dip, but turned into a full, satisfying meal.
- Low-carb comfort food – You get that creamy, cheesy casserole vibe without the heavy carbs.
- High-protein & filling – Packed with juicy chicken and wholesome ingredients that actually keep you full.
- Perfect for meal prep – It reheats beautifully, making it ideal for busy weeknights or make-ahead lunches.
- Simple ingredients – No complicated steps, just easy pantry staples that come together effortlessly.
- Family-friendly (even for non-keto eaters) – It’s so flavorful that no one will even miss the carbs.
What to Serve with Buffalo Chicken Cauliflower Casserole
- Side salad
- Roasted broccoli
- Keto dinner rolls
- Celery & ranch
More Casserole Recipes To Try:
Cheesy Cauliflower Spaghetti Bake (Low-Carb Dinner)
Buffalo Chicken Cauliflower Casserole Ingredients:
Buffalo Chicken Cauliflower Casserole Instructions:
- Preheat the oven to 350°F. Preheat your oven to 350°F (176°C).
- Prepare the chicken: Drizzle 1 tablespoon olive oil over the chicken. Season with rotisserie chicken seasoning, garlic powder, paprika, and black pepper. Air fry at 380°F for 18–22 minutes, or until fully cooked and golden.
- Prepare the cauliflower: Cut into florets and place in a large bowl. Drizzle with 2 tablespoons olive oil and season with salt, pepper, paprika, and garlic powder. Toss well to coat evenly.
- Make the sauce: In a pan over medium heat, melt butter and add minced garlic. Stir until fragrant. Add cream cheese and milk, mixing until smooth and creamy. Stir in hot sauce, salt, and pepper. Mix well until fully combined.
- Cut the chicken: Remove the cooked chicken from the air fryer and cut into bite-sized cubes.
- Combine the cauliflower and sauce: Pour half of the sauce over the seasoned cauliflower and mix well to coat.
- Mix the chicken: Stir the cubed chicken into the remaining sauce until fully coated.
- Assemble the casserole: Pour the sauced chicken over the cauliflower in a baking dish. Spread evenly.
- Add cheese: Top with your favorite shredded cheese.
- Bake: Place in the oven and bake at 350°F for 30–35 minutes, until bubbly and slightly golden on top.
- Enjoy: Let cool slightly before serving and enjoy your creamy, spicy, low-carb casserole!
Buffalo Chicken Cauliflower Casserole (Low-Carb)
This Buffalo Chicken Cauliflower Casserole is an easy low carb dinner packed with bold buffalo flavor, tender roasted cauliflower, and juicy shredded chicken. Baked in a creamy, cheesy sauce, this keto-friendly casserole is perfect for meal prep, busy weeknights, or anyone craving comfort food without the carbs. If you love buffalo chicken dip and healthy casseroles, this high-protein, low-carb recipe will quickly become a family favorite.
Equipment
Ingredients
Rotisserie chicken
- 1 tbsp Olive oil
- 1/2 tsp Rotisserie chicken seasoning
- 1/2 tsp Garlic Powder
- 1/2 tsp Paprika
- 1/4 tsp Black Pepper
Cauliflower Florets
- 1 Large Cauliflower
- 2 tbsp Olive Oil
- 1/2 tsp Salt
- 1/4 tsp Black Pepper
- 1/2 tsp Garlic Powder
- 1/2 tsp Paprika
Buffalo Cream Cheese Sauce
- 2 tbsp Butter
- 1 tbsp Garlic minced
- 8 oz Cream cheese
- 1 cup Milk
- 1/4 cup Hot sauce
- 1/4 tsp Salt
- 1/4 tsp Black Pepper
Cheese Topping
- 2 cup Monterrey jack cheese shredded
Instructions
- Preheat the oven to 350°F. Preheat your oven to 350°F (176°C).
- Prepare the chicken: Drizzle 1 tablespoon olive oil over the chicken. Season with rotisserie chicken seasoning, garlic powder, paprika, and black pepper. Air fry at 380°F for 18–22 minutes, or until fully cooked and golden.
- Prepare the cauliflower: Cut into florets and place in a large bowl. Drizzle with 2 tablespoons olive oil and season with salt, pepper, paprika, and garlic powder. Toss well to coat evenly.
- Make the sauce: In a pan over medium heat, melt butter and add minced garlic. Stir until fragrant. Add cream cheese and milk, mixing until smooth and creamy. Stir in hot sauce, salt, and pepper. Mix well until fully combined.
- Cut the chicken: Remove the cooked chicken from the air fryer and cut into bite-sized cubes.
- Combine the cauliflower and sauce: Pour half of the sauce over the seasoned cauliflower and mix well to coat.
- Mix the chicken: Stir the cubed chicken into the remaining sauce until fully coated.
- Assemble the casserole: Pour the sauced chicken over the cauliflower in a baking dish. Spread evenly.
- Add cheese: Top with your favorite shredded cheese.
- Bake: Place in the oven and bake at 350°F for 30–35 minutes, until bubbly and slightly golden on top.
- Enjoy: Let cool slightly before serving and enjoy your creamy, spicy, low-carb casserole!
Nutrition
Serving: 6gCalories: 510kcalCarbohydrates: 9gProtein: 42gFat: 35gCholesterol: 160mgSodium: 530mgPotassium: 700mgFiber: 2gSugar: 4gCalcium: 360mgIron: 1.7mg
Tried this recipe?Let us know how it was!
Tips for Buffalo Chicken Cauliflower Casserole:
- Drain excess moisture. Cauliflower releases water as it cooks. Pat it dry after roasting to prevent a watery casserole.
- Adjust the heat level. Start with less hot sauce and add more to taste. You can always increase spice, but you can’t take it away.
- Use freshly shredded cheese. It melts smoother and creamier than pre-shredded cheese.
- Let it rest before serving. Allow the casserole to sit for 5–10 minutes after baking so it sets up nicely.
- Add protein boosts. Mix in cooked bacon bits or extra shredded chicken for an even heartier meal.
- Broil for a golden top. Broil for 2–3 minutes at the end if you want bubbly, slightly crispy cheese.
Flavor Variations:
- 1. Creamy Ranch Buffalo: Mix 2–3 tablespoons of ranch dressing into the cream cheese sauce for a creamy, tangy twist that softens the heat.
- 2. Blue Cheese Kick: Stir crumbled blue cheese into the sauce or sprinkle on top before baking for that classic buffalo chicken flavor combo.
- 3. Bacon Lover’s Edition: Add crispy cooked bacon pieces into the casserole or on top for extra savory crunch.
- 4. Cheesy Jalapeño Buffalo: Fold in 1–2 chopped jalapeños into the cauliflower or sprinkle on top before baking for an extra spicy bite.
- 5. Garlic Parmesan Buffalo: Add 2 tablespoons grated parmesan cheese to the sauce and a pinch of garlic powder for a rich, savory twist.
- 6. Keto-Friendly Veggie Boost: Mix in roasted zucchini, bell peppers, or mushrooms with the cauliflower for extra veggies and flavor.
Frequently Asked Questions:
- How do I know when the cauliflower is done? The florets should be tender but not mushy. Lightly roasting before baking helps keep the texture firm.
- Q: Can I make this casserole ahead of time? Absolutely! You can assemble it a day in advance and refrigerate until ready to bake.
- Q: Can I make it spicier or milder? Yes! Adjust the hot sauce to taste. Start mild and add more after baking if needed.
- Q: Is this recipe low carb/keto-friendly? Yes, it’s naturally low carb and high protein, perfect for keto or low-carb diets.
Storing, Freezing & Reheating Instructions:
- Storing: Let the casserole cool completely. Store in an airtight container in the refrigerator for up to 4 days. Flavors often improve overnight.
- Freezing: Freeze in individual portions or as a whole in freezer-safe containers for up to 2 months. For best results, freeze chicken and cauliflower together with sauce but cheese separately if possible.
- Reheating: Oven: Reheat at 350°F for 10–15 minutes until warmed through. Air Fryer: 350°F for 5–7 minutes for slightly crispy edges. Microwave: Heat in 30–60 second intervals until fully heated.
- Tip: Add a small splash of cream or a tiny pat of butter when reheating to refresh the creamy texture
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