If you’re looking for a dish that brilliantly combines smoky, savory, and subtly sweet flavors in a way that feels both comforting and fresh, this BBQ Chicken Cauliflower Rice Casserole Recipe is about to become your new go-to. With tender chicken, golden melted cheddar, and a base of cauliflower rice that soaks up every drop of tangy barbecue goodness, this casserole is a crowd-pleasing favorite that’s easy enough for weeknights yet impressive enough for guests. Healthy, hearty, and bursting with flavor, it checks all the boxes for a meal you’ll want to make again and again.
Ingredients You’ll Need
This recipe keeps things refreshingly simple without sacrificing any of the flavors you crave. Each ingredient in this BBQ Chicken Cauliflower Rice Casserole Recipe brings something special to the table, whether it’s texture, color, or a pop of zing that makes every bite memorable.
- Chicken breasts: Cooked and chopped, these provide lean protein and soak up the BBQ flavors beautifully.
- Frozen cauliflower rice: The perfect low-carb base that’s quick to prepare and adds a light, fluffy texture.
- Olive oil: Used for sautéing, it adds richness and helps bring out the sweetness in the onion and garlic.
- Yellow onion: Diced for a subtle sweetness and satisfying bite throughout the casserole.
- Garlic: Minced to add aromatic depth that rounds out the savory notes.
- BBQ sauce: The star of the show, this infuses the entire casserole with smoky, tangy, and just slightly sweet flavor.
- Eggs: These bind everything together, giving the casserole its irresistible, cohesive texture.
- Salt: Essential for enhancing every flavor in the dish.
- Black pepper: For a gentle kick and a little earthiness.
- Chili powder: Adds a touch of warmth and complexity without overwhelming the other flavors.
- Shredded cheddar cheese: Sprinkled on top for gooey, golden perfection and a sharp, creamy finish.
How to Make BBQ Chicken Cauliflower Rice Casserole Recipe
Step 1: Preheat and Prep
Start by preheating your oven to 400°F (200°C). Grab an 8×8 inch baking dish and give it a generous coating of nonstick spray. This little step guarantees a fuss-free serving later and ensures those glorious cheesy edges release perfectly.
Step 2: Combine Ingredients
In a large bowl, bring together your chopped, cooked chicken and defrosted cauliflower rice. This is the heart of your BBQ Chicken Cauliflower Rice Casserole Recipe, forming the sturdy yet tender base that’s about to get loaded with flavor.
Step 3: Sauté Aromatics
Heat up the olive oil in a skillet over medium heat. Toss in the diced onion and let it soften and turn translucent, unlocking its natural sweetness. Stir in the garlic and let it cook for just a minute more until fragrant, careful not to let it burn. This quick sauté sets the stage for unbeatable aroma and savoriness.
Step 4: Mix and Bake
Transfer the sautéed onion and garlic into your bowl with chicken and cauliflower rice. Add the BBQ sauce, eggs, salt, black pepper, and chili powder. Mix everything together until well combined and every bite is coated in that irresistible barbecue sauce. Pour the mixture into your prepared baking dish, smoothing the top. Generously sprinkle shredded cheddar cheese over everything, then pop it into the oven. Bake for 45 minutes until the casserole is set and the cheese is bubbling and golden brown.
Step 5: Serve
Once baked to perfection, let your casserole cool for about 5 minutes. This helps it firm up for easier slicing and gives the flavors a moment to settle. Serve hot and enjoy every ooey-gooey, tangy bite!
How to Serve BBQ Chicken Cauliflower Rice Casserole Recipe
Garnishes
To take this BBQ Chicken Cauliflower Rice Casserole Recipe to the next level, sprinkle it with freshly chopped scallions, cilantro, or a handful of crispy fried onions. A drizzle of extra barbecue sauce or a dollop of sour cream also works wonders for added creaminess and zing.
Side Dishes
Pair this casserole with a simple green salad tossed in a light vinaigrette, or serve it alongside roasted vegetables for extra color and crunch. If you want to lean into the comfort food vibes, a slice of warm cornbread or some sweet potato fries make fantastic companions.
Creative Ways to Present
For a fun twist, serve individual portions in mini cast iron skillets or ramekins, or scoop the casserole into lettuce cups for a fresh, hand-held option. For gatherings, consider a toppings bar with extra sauces, diced avocado, or pickled jalapeños so everyone can customize their plate.
Make Ahead and Storage
Storing Leftovers
Keep any leftover BBQ Chicken Cauliflower Rice Casserole Recipe in an airtight container in the refrigerator for up to 4 days. The flavors deepen over time, making it even more delicious the next day.
Freezing
To freeze, let the casserole cool completely, then wrap portions tightly in foil or transfer to freezer-safe containers. It will keep well for up to 3 months. Thaw overnight in the fridge before reheating for best texture.
Reheating
Reheat individual servings in the microwave for a quick lunch, or warm larger portions in a 350°F oven covered with foil until heated through. Add a sprinkle of fresh cheese before reheating if you want to recapture that gooey, melted top!
FAQs
Can I use rotisserie chicken instead of cooking chicken breasts?
Absolutely! Rotisserie chicken is a fantastic time-saver and brings extra flavor. Just chop or shred about 2 cups of cooked chicken and proceed with the recipe as written.
Is it possible to use fresh cauliflower rice instead of frozen?
Yes, you can use fresh cauliflower rice. Just be sure to sauté it for a few minutes in a dry pan to remove some moisture before mixing with the other ingredients, so your casserole doesn’t end up too watery.
How can I make this recipe dairy-free?
Swap the cheddar cheese for your favorite dairy-free alternative, and make sure your BBQ sauce doesn’t contain any hidden dairy ingredients. The casserole will still bake up beautifully and taste amazing!
What’s the best BBQ sauce to use?
Choose a BBQ sauce you love, whether it’s smoky, spicy, or sweet. Classic hickory or honey BBQ sauces work well, but feel free to experiment with bold flavors like chipotle or Carolina gold for a unique twist.
Can I double the BBQ Chicken Cauliflower Rice Casserole Recipe for a larger group?
Definitely! Simply double all ingredients and bake in a 9×13 inch dish. The baking time may be a bit longer, so keep an eye on it and check for that glorious golden cheese top.
Final Thoughts
There’s something genuinely special about a meal that’s as easy as it is satisfying, and this BBQ Chicken Cauliflower Rice Casserole Recipe hits that sweet spot every time. Whether you’re feeding family, meal-prepping for the week, or whipping up something comforting for friends, give this casserole a try and watch it disappear faster than you’d expect!
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BBQ Chicken Cauliflower Rice Casserole Recipe
- Total Time: 1 hour
- Yield: 4 servings 1x
- Diet: Non-Vegetarian
Description
A delicious and healthy BBQ Chicken Cauliflower Rice Casserole that combines tender chicken, flavorful BBQ sauce, and low-carb cauliflower rice baked to golden perfection. This comforting casserole is perfect for a quick dinner and suitable for a low-carb or gluten-free diet.
Ingredients
Protein
- 2 large boneless, skinless chicken breasts, cooked and chopped into small pieces
Vegetables
- 1 (8 oz) bag frozen cauliflower rice, defrosted
- ½ yellow onion, diced
- 3 cloves garlic, minced
Other Ingredients
- 2 tablespoons olive oil
- ¾ cup BBQ sauce
- 2 large eggs
- ½ teaspoon salt
- ½ teaspoon black pepper
- ¼ teaspoon chili powder
- ¾ cup shredded cheddar cheese
Instructions
- Preheat and Prep: Preheat your oven to 400°F (200°C). Grease an 8×8 inch baking dish with nonstick spray to ensure the casserole doesn’t stick during baking.
- Combine Ingredients: In a large mixing bowl, combine the cooked and chopped chicken breasts with the defrosted cauliflower rice. This forms the base of your casserole.
- Sauté Aromatics: Heat olive oil in a skillet over medium heat. Add the diced yellow onion and cook until softened and translucent, about 3-5 minutes. Then stir in the minced garlic and cook for an additional minute until fragrant.
- Mix and Bake: Add the sautéed onion and garlic mixture to your bowl with chicken and cauliflower rice. Stir in the BBQ sauce, eggs, salt, black pepper, and chili powder, mixing thoroughly to combine all flavors evenly. Pour the mixture into the prepared baking dish and spread it evenly. Sprinkle the shredded cheddar cheese on top. Bake in the preheated oven for 45 minutes, or until the casserole is fully set and the cheese topping is golden brown and bubbly.
- Serve: Once baked, remove the casserole from the oven and let it cool for about 5 minutes. This allows it to set further and makes serving easier. Enjoy warm as a hearty and flavorful meal.
Notes
- You can substitute chicken breasts with chicken thighs if preferred for a juicier texture.
- Feel free to use your favorite BBQ sauce, whether spicy, sweet, or smoky, to customize the flavor.
- For a dairy-free version, omit the cheddar cheese or use a dairy-free cheese alternative.
- Make sure to fully defrost the cauliflower rice and drain any excess moisture to avoid a soggy casserole.
- This casserole can be prepared a day ahead and refrigerated, then baked fresh when ready to serve.
- Leftovers can be stored in an airtight container for up to 3 days and reheated in the oven or microwave.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1/4 casserole
- Calories: 320
- Sugar: 6g
- Sodium: 520mg
- Fat: 15g
- Saturated Fat: 6g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 35g
- Cholesterol: 160mg
