If you love buffalo chicken dip, you have to try this keto buffalo chicken casserole for dinner! Loaded with chicken and cauliflower in a spicy buffalo sauce and covered in cheese. It’s so easy to make and slightly addicting with only 3g net carbs!
You might also like this low carb buffalo chicken & cauliflower rice!
I can still remember the first time I had buffalo chicken dip at a party. It was the most delicious thing I’ve ever eaten. Since then I’ve seen many people make it many different ways but they are all good to me.
However today I wanted it for dinner so I came up with this keto buffalo chicken casserole. Oh it is so good, I ate two servings and froze the rest so I couldn’t eat more. It’s spicy, creamy, cheesy and pure low carb comfort food not to mention easy to make.
ingredients I used in this casserole
There are so many different variations of buffalo chicken dip but today I was making a basic one with cooked chicken breast, cauliflower, cream cheese, garlic, cheddar and hot sauce. I was going to put egg and butter in it too but changed my mind at the last minute and used heavy cream instead.
Let’s make a
Keto Buffalo Chicken Casserole
This is very simple so let’s get started by cooking the cauliflower in the microwave for 5 minutes. While that’s cooking, melt the cream cheese, buffalo sauce and garlic in a skillet. Whisk to combine and then add in the chicken.
When the cauliflower is done, add that to the chicken mixture and the spoon into a sprayed cooking dish. Then pour the heavy cream over top.
Now it’s cheese time and I opted to put all of the cheese on top. However you can also mix half of it in the chicken mixture if you wish.
So top it off with cheddar cheese and bake for about 30 minutes. By the way I like to use the blocks of cheddar cheese and grate it myself for less carbs and a better taste.
Recipe Tips and NOtes
- Precook the cauliflower and use rotisserie chicken to cut down on time. I like to buy rotisserie chicken and freeze the chopped cooked chicken for dishes like this.
- You can mix half of the cheddar cheese in with the chicken mixture or just use it all on top. I opted to use it all on top.
- You can use any kind of hot sauce you want. I bought most of the ingredients at Aldi so I used their brand of hot sauce. Note this is a bit spicy so you can use less or more according to your tastes.
- The cauliflower is what makes this dish more of a casserole than a dip. It also gives it more volume but keeping the carbs down so you can eat more!
Other low carb buffalo chicken
recipes to try
If you love that buffalo chicken flavor as much as I do here are a few more low carb buffalo chicken recipes you can try.
- buffalo chicken dip for 2 in the microwave
- buffalo chicken stuffed mushrooms
- buffalo chicken stuffed chiles
- blue cheese stuffed buffalo chicken meatballs
- buffalo cauliflower rice with cihcken
- buffalo chicken cheeseball with bacon
Freezing tips for a low carb lunch
As I mentioned above, I ate 2 of the 4 servings of this casserole. Then I spooned the rest into plastic containers and placed in the freezer. Now I have them on hand for a low carb lunch or dinner. To eat them, I just heat them up for about 3-5 minutes in the microwave.
This has been so helpful for when I don’t have time to make a low carb lunch or dinner. Casseroles are great dishes to freeze individual servings for later.
Well I hope you enjoy this recipe as much as I do. I didn’t even get a chance to try this out on my husband as I’m hoarding it in the freezer for me. Next time I make it though I will share. Maybe. 🙂 The nutritional information for 1 serving is:
390 cals / 24.8g fat / 4.g carbs / 1.0g fiber / 32g protein = 3g net carbs
Keto Buffalo Chicken Casserole
If you love buffalo chicken dip, you will have to make this keto buffalo chicken casserole for dinner! Loaded with chicken and cauliflower in a spicy, cheese buffalo sauce. It's so easy to make and slightly addicting with only 3g net carbs!
Ingredients
- 2 cups chopped cauliflower
- 4 oz cream cheese
- 2 cups cooked chicken
- 2 cloves garlic, crushed
- 1/2 cup hot sauce (like Franks or Red Hot)
- 3 tablespoons heavy cream
- 4 oz cheddar cheese, grated
Instructions
- Preheat the oven to 400°F. Then microwave the cauliflower for 5 minutes.
- In the mean time add the cream cheese, hot sauce and garlic to a skillet. Whisk and when the cream cheese has melted, add in the chicken and cauliflower. Mix well and take off stove.
- Spray a baking dish and spoon the mixture in and smooth out. The pour the heavy cream over the top and next sprinkle the cheddar cheese.
- Pop in the oven and bake for about 30 minutes until it's nice and browned on top.
- Let cool a bit before eating.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 390Unsaturated Fat: 0g
Beth
This recipe looks delicious but I’m having trouble figuring out how you calculated it to be 2.5 net carbs. At four servings with all these ingredients I come to 5.8 net carbs per serving. Perplexed….
Denise
Hi Beth, I find it always depends on the calculator/app you are using. I use the LoseIt app for all of my recipes so that I am consistent. I’ve found with all of the apps there are different carb counts for the same product and it’s hard to know which is the most accurate. Also different brands of ingredients have different carb counts.
That being said, I did have any error so I’m glad you brought this to my attention. My apologies. It did come out to 3g net carbs though. Here are the screen shots for my recipes. Please let me know if you have any questions and I’ll be glad to help if I can.
Debie
I’m making this tonight-can’t wait to try it! Wondering if you can melt the cream cheese in a cast iron skillet, toss the chicken, cauliflower, et al in it and bake straight from the cast iron instead of transferring to a baking dish? Not sure if the cream cheese will melt and just stick to the cast iron and burn…
Denise
Hi Debie, I’m not sure. I agree that it might just melt and stick to the cast iron pan. Could you just take out the cauliflower and melt everything in the microwave? That would work too. Actually you could cook the cauliflower in the microwave in the baking pan, take it out and still use the baking dish to melt the cheese and mix with the sauces. Then mix everything together in the same dish and bake. Hope that made sense!
Debie
Thank you for responding! I also looked up whether a cast iron is good for melting cheese and as long as it’s a properly seasoned pan, it should work just fine! I’ll let you know how it goes. ☺️
Debie
I didn’t end up using the cast iron skillet, but holy moly!! This was delicious!! Definitely going into my rotation. So yummy 😋
Denise
So glad you liked it!!!
Jackie
My daughter HATES cauliflower and this is a HUGE hit at our house! We have added bacon in the past, but I personally leave the recipe as is! I use steam bags of cauliflower and the tysons grilled strips in a bag and just cut those up to make less work for me. Takes about 5 mins to prep and 30 to bake! Perfect easy dinner that everyone loves!!!
Denise
Hi Jackie, love your tips! So glad you liked it. Thanks for coming back to comment…I appreciate it!
Ali
This is fantastic! Boyfriend wanted seconds and thirds. I didn’t realize that the recipe called for cooked chicken, so I seasoned chicken breast with salt and pepper and put it in the sous vide. Then I added sautéed minced onion to the mix to give it a little more oomph. I used Buffalo Wild Wings hot sauce and it’s yummy! Thank you so much for the awesome recipe!
Denise
Oh my gosh I forgot about the sous vide. I have one and haven’t used it for so long but you are right. It would be great for chicken prep.
Deb
Thank you so much for offering this recipe. I was stumped and didn’t know what to fix. Your list of ingredients is so basic I had everything in the fridge! It’s a keeper.
Denise
Hi Deb, I’m glad you like. I do tend to have very simple recipes but they are still tasty. Thanks for taking the time to comment!
Sheridan
My family absolutely loved this recipe! We are not big cauliflower people, so I added sliced zucchini instead! It was great!
Denise
Hi Sheridan, I love the idea of the zucchini and can’t wait to try it!
Tuesday
Awesome! Thanks for e inspiration. I loosely followed the recipe (didn’t measure anything and skipped the heavy whipping cream). I added bacon, diced green chilies and 4 corn tortillas for texture. It smells great!
Denise
Sounds very good! Hope you liked it!
Lyndie
How much is one serving?
Denise
Hi Lyndie, the serving size is 1/4 of the whole casserole. I don’t know the volume but I would say roughly 1.5 cups? Hope that helps.
Jodi
Whats a good low carb side for this?
looks great!
Denise
Hi Jodi, I like green beans personally. Or any green vegetable and/or salad. Here are a few green bean recipes if you are interested. https://mylifecookbook.com/?s=green+beans
Cori
Oh my! Made this tonight and it was AMAZING!!! My husband and I ate almost the entire pan! I will definitely be making again and doubling the recipe! I left out the whipping cream as I didn’t see the need for the extra calories and it was delicious!! Thank you!
Denise
Glad you liked it Cori!
Kayla
Can you do Sriracha instead of Franks? I’m wondering if that will change the taste?
Denise
Hi Kayla, I don’t know to be honest. It probably won’t have that tangy taste of hot sauce but it might still be good. I’m sorry I’m not much help but I’m thinking it won’t be too bad. Good luck!
Joe
What is the serving size?
Denise
Hi Joe, the serving size is 1/4 of the whole casserole. I don’t know the volume but I would say roughly 1.5 cups? Hope that helps.
Karen R
This is delicious. The only change I made is, I added a packet of ranch seasoning mix to the sauce.
Denise
Hi Karen, that is a great idea! Thanks for coming back to comment!
Courtney
What is the portion for the serving size?
Denise
Hi Courtney, it roughly 1 cup per serving. To be honest I just make the casserole and divided it by 4 and that was my serving size. Hope that helps and that you like it!
Cristy
Wouldn’t this have 2.5 Net Carbs based on the details you provided? 4-1.5=2.5 (not 3.5)? Or am I confused about net carb calculations?
Denise
Cristy, you are absolutely right! I’m so glad you found that. I fixed it and it is 2.5g net carbs. My apologies. I hope you like it!
Cristy Jeter
Could you use frozen riced cauliflower?
Denise
Hi Cristy, I don’t see why not but let it thaw a bit and try to get the extra moisture out. Just put it in some paper towels or a tea towel and squeeze out any water that might be there. Hope you like it!
Michelle
What do you do with the cauliflower?
Denise
Hi Michelle, thank you for catching that! You mix the cauliflower in with the chicken. It helps to stretch the casserole and it goes great with the buffalo flavors. I hope you like it!
Tammy
Do you roughly chop the cauliflower or put it in a food processor?
Denise
I just roughly chop it. You can kind of see in the pictures they are in bite size pieces. Hope that helps and that you enjoy it!