Buffalo Chicken Casserole with Cauliflower Rice

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A keto buffalo chicken casserole with a creamy buffalo sauce. This low carb dish combines creamy ranch dressing with spicy buffalo sauce to create a buffalo casserole your whole family will love. Mix in your favorite low carb veggies, like cauliflower rice, for a nutrient packed meal.



Chicken, Cheese, and Cauliflower Rice:

  • 1 lb boneless chicken breasts or thighs
  • 6 oz shredded cheese 
  • 10 oz cauliflower rice
  • 12 tbsp avocado oil
  • Black pepper, salt and garlic powder to taste
  • Non stick cooking spray  

Creamy Buffalo Sauce:

  • 4 tbsp butter
  • 1/4 cup buffalo sauce
  • 1/2 cup ranch dressing
  • 12 teaspoons minced garlic
  • 1/4 tsp salt
  • black pepper and crushed red pepper to taste


Meal Prep:

  • Brine chicken in a salt water mixture for 10-20 minutes. 
  • Then preheat oven to 450 F. Grab the dishes required for the meal: a casserole dish, a small bowl and a saucepan.
  • Spray the baking dish with nonstick spray and set aside.
  • Mix the avocado oil and spices in a small bowl to form a paste and set aside.
  • Once the chicken is brined, pat dry with paper towels.

Bake the Chicken:

  • Add chicken into the greased baking dish and coat both sides with the avocado oil paste.
  • Then place the prepared chicken until it’s partially cooked. This should take 8-10 minutes.

Make the Sauce:

  • In a small sauce pan, melt the butter while slightly browning garlic. Cook together over medium heat until the garlic is lightly browned.
  • Once the butter is melted, stir in the 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)

Combine and Bake:

  • Remove the chicken from oven and drain any excess water. Then add cauliflower rice into the baking dish (place on the sides of the chicken or in between).
  • Pour the sauce over the chicken and rice. Then top with shredded cheese.
  • Bake until the chicken is fully cooked and the cheese is melted. This should take an additional 8-10 minutes.
  • Allow the buffalo chicken casserole to cool prior to serving.


  • Brining the chicken will help you avoid rubbery chicken. 
  • Coating the chicken in the avocado oil mixture keeps the juices locked in. Don’t replace avocado oil with olive oil since you’re cooking this at high heat.
  • If you use frozen cauliflower rice, allow it to thaw completely to avoid a water casserole dish. 
  • Mix up the flavor of this low carb casserole by replacing ranch with your favorite blue cheese dressing.
  • Make a homemade ranch dressing since most store bought versions contain vegetable oils.


Keywords: Buffalo chicken cauliflower casserole, buffalo chicken casserole keto, keto buffalo chicken casserole.