Keto buffalo chicken casserole is one of my favorite easy all-in-one meals that’s perfect for a low carb diet.
The idea to put this together as a casserole came from the crockpot buffalo chicken dip my aunt whips up as an appetizer when we visit. Since our whole family devours the cheesy buffalo chicken dip, I thought why not test it out as a keto casserole. It’s since become a family favorite weeknight meal.
Makes the Perfect Keto Meal for Parties
With simple ingredients like boneless skinless chicken breasts, cheddar cheese, buffalo wing sauce, and ranch dressing, what’s not to love? And just to be a little more like a mom and less like a teenager who wants appetizers for dinner, I mixed in cauliflower rice. That way I removed it from the “it’s a low carb buffalo chicken dip appetizer for dinner” category to the “it’s a complete meal because it has veggies too!” category.
Whether it’s game day or just a random weeknight, this keto mom has a point. This keto buffalo chicken dip recipe turned low carb chicken casserole is a hit! It’s low in net carbs and has become one of my favorite easy low carb dinners quickly!
How to Make Cheesy Ranch Chicken with Cauliflower Rice
Let’s get to the step by step instructions so you can add this great recipe to your rotation of easy keto recipes with cauliflower rice. In just a few simple steps, you’ll have a family favorite that will help you crush your weight loss goals on a ketogenic diet.
Before we get into all of the details, I wanted to let you know this blog contains affiliate links. I may receive a small commission if you click through. I also do my best to link to the same resources I used to lose 100 pounds with a low carb lifestyle. Definitely click through those so you can reach your weight loss goal too!
Choose Your Chicken
The recipe card calls for chicken breasts, but feel free to use chicken thighs as well. In fact, chicken thighs are a better choice for keto recipes since they have more fat. As long as you use high quality meat, more fat is better on a keto diet. This recipe has other opportunities for added fat, so don’t feel restricted to one choice when it comes to chicken. Go with your preference.
You may be inclined to take a shortcut by using a ready made rotisserie chicken. If that’s all you have on hand, using pre-made chicken could speed up the cooking time for this recipe. Go ahead and use it if this is the first time you make it. Keep in mind pre-cooked chickens sold in grocery stores aren’t the highest quality meat. Next time, do your best to use organic chicken instead.
The Importance of High Quality Meats
If your skin flushed and you thought about clicking away like your husband just caught you looking at naughty websites when I screamed out the big “O” word, don’t run away with your eyes covered just yet. Hear me out.
Yes, organic meats cost more money. And I completely understand you have an entire family to feed – so who can afford to waste money on fancy organic food?
Please understand choosing low quality meats for most meals defeats at least some of the health benefits that come with a keto diet. While you don’t have to eat all organic, all the time – the quality of food you put into your body is an expense that pays dividends. Organic foods means less toxins your body has to deal with. When you give your body less problems to deal with, that means more fat burning for you!
If you struggle to make ends meet when it comes to quality meats, add organic meats to your Costco keto list. Costco has a ton of keto friendly options, even beyond meat. Many of the store’s keto offerings are also organic.
If there’s no Costco near you, Butcher Box is another fantastic option when it comes to the best keto meats. We started a monthly subscription once the pandemic hit and meat was limited at our local Costco. We never looked back. The meat is delicious and the convenience of having a high quality product shipped directly to our door is worth every extra penny!
Prepare the Chicken
First thing, preheat the oven to 350 degrees Fahrenheit. Then spray the casserole dish with a non-stick cooking spray.
Use a coconut oil based spray since anything made from canola oil is a big keto no-no. You can find a higher quality coconut based spray at the grocery store, or even order it online.
Thrive Market is a great place to order common ingredients used for keto cooking. They have an amazing selection of high quality ingredients with substantial savings over other online retailers.
There is a yearly fee to join, but I easily make that up in the money I save on collagen alone! Since I save $5 per can over Amazon, you can see how those savings add up quickly. Especially since this keto mom sneaks a lot of grass fed collagen hidden in low sugar juice to keep her kids healthy.
Once you spray the casserole dish, add the chicken into the prepared baking dish.
Now that I’ve ranted about cooking spray choices and using high quality meats to fuel your body, it’s time to season the chicken.
Salt and pepper have zero carbs, but there’s a rumor floating around the ketosphere about garlic. So is garlic keto friendly?
It’s perfectly fine. I won’t tell you exactly how much spice to measure out since my love for garlic is enough to kill off Brad Pitt, Tom Cruise, and even a young Kirsten Dunst in that vampire movie made nearly 30 years ago 😲 (Don’t worry – you’re not the only one feeling extra old if you actually get that reference).
Bake the Chicken
Once the garlic turns a light golden brown, stir in the buffalo sauce and ranch dressing. Add salt and pepper to taste. Stir the sauce ingredients well to combine.
After all of the high quality food only lectures going on in this blog, I have a keto confession.
While I prefer to make the dressing from a homemade ranch seasoning mix, sometimes I cheat and use leftover Cheesecake Factory ranch instead. While I have no idea which ingredients they use, or even the total carbs in their ranch dressing, it’s one of my low carb addictions. We usually pick up a jar anytime we order keto friendly Cheesecake Factory bun-less burgers.
While I’m coming clean, when it comes to a spicy buffalo sauce I sometimes use the Frank’s Red Hot Sauce brand of buffalo sauce. I preach high quality because I care; please don’t throw your frozen buffalo wings at me 😳
If your mind is like mine and it’s started to wander, you may be asking is buffalo sauce keto? Spicy keto recipes are the best, but of course you want to remain keto legal so you’re not kicked out of ketosis. Always check the label for sugar. but most buffalo sauces are low enough in carbs to not have an issue.
The best thing about a keto lifestyle is everyone has different ways to get the results they want. When I first began, my food choices weren’t always the best. As I went further along my quest for optimal health, I naturally made better choices. There’s no need to go all in with the perfect keto diet on day one. Start where you are and continue to improve along your journey.
Complete the Baked Chicken Casserole
Once the timer dings, remove the chicken from the hot oven and mix in the cauliflower rice. Fill in the spots in between the chicken with riced cauliflower. You can make your own rice from a fresh head of cauliflower or take a keto shortcut. I prefer to use the organic riced cauliflower from Costco to save time and my sanity!
Next, pour the sauce over the chicken and rice. Top the entire dish with shredded cheese.
A Mexican cheese blend is great for this recipe since it gives it even more of a kick. Use whatever cheese blend you love, be it a cheddar mix or even a mozzarella cheese blend.
Even though they’re not listed on the recipe card, chopped green onions are a delicious addition to this recipe. Add this extra punch of nutrient dense veggies by sprinkling them right on top of the cheese.
Bake the buffalo chicken recipe for another 15 – 20 minutes, or until the cheese is nice and melty.
Remove the chicken casserole from the oven and serve. Voila! Just like that you have a delicious keto comfort food to add to your keto chicken casseroles or cauliflower rice recipes keto Pinterest board.
If you have leftovers, store them in an airtight container. Reheat over medium heat on the stovetop within a few days.
Keep scrolling for the recipe card and nutritional data.
Keto Chicken Casserole Wrap Up
Next time you’re looking for an easy chicken casserole that’s keto friendly, pop this dish into the oven. You may even want to double the recipe since this recipe is a great way to meal prep for later in the week. That’s one of my best keto tips and tricks when it comes to success – always have an easy keto meal to heat up on hand.
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Cauliflower Rice Recipe Keto Friendly
More Fat Burning Meals from Eating Fat is the New Skinny:
Cheesy Buffalo Ranch Chicken and Cauliflower Rice
If you like spicy, I got spicy! If you like cheesy, I got cheesy! If you like delicious, it’s all right here in this simple buffalo ranch chicken cauliflower casserole.
- Prep Time: 5 mins
- Cook Time: 35 mins
- Total Time: 40 mins
- Yield: Serves 4 1x
- Category: Keto Casserole Dinner
- Method: Oven
- Cuisine: Keto / Low Carb
- Diet: Diabetic
- 1 lb boneless chicken breasts or thighs
- 6 oz shredded cheese (I used a Mexican cheese blend)
- 1 bag riced cauliflower
- 4 tbsp butter
- 1/4 cup buffalo sauce
- 1/2 cup ranch dressing
- 1–2 tsp minced garlic
- 1/4 tsp salt
- Black pepper, salt and garlic powder to season chicken
- Non stick cooking spray (I use Spectrum Coconut Spray Oil from Thrive Market
- Preheat oven to 350 degrees F
- Spray baking dish with nonstick spray
- Add chicken to baking dish
- Coat chicken generously with salt, pepper and garlic powder on both sides
- Place in oven for 15 minutes
- In a separate sauce pan, melt butter while slightly browning garlic. Cook together over medium heat
- Once butter is melted, stir in buffalo sauce, ranch dressing, salt and pepper to sauce. Stir to combine. (you can also add 1/4 tsp on cayenne pepper if you like it extra spicy)
- Remove chicken from oven after 15 minutes. Add cauliflower rice into baking dish (place on sides of chicken or in between)
- Pour sauce over chicken and rice; top with cheese
- Bake for an additional 15-20 minutes
- Serving Size: Recipe Serves 4
- Calories: 492.9
- Sugar: 2.8
- Fat: 32.3
- Saturated Fat: 14.6
- Carbohydrates: 4.7
- Fiber: 2
- Protein: 43.9
Keywords: Keto Buffalo Chicken Recipe, Easy Keto Casserole Recipe, Keto Chicken and Cauliflower Rice Recipe
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