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
Scale
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
