Baked Buffalo Chicken Cauliflower Casserole

With just eight simple ingredients, you can make a flavorful Buffalo Chicken Cauliflower Casserole that’s gluten free, low carb and keto-friendly. This easy, cheesy bake is ideal for busy weeknights and makes excellent meal prep for the week ahead.

If you enjoy recipes like Buffalo Cauliflower Tacos and Cauliflower Nachos, you’ll love this hearty, low-carb casserole that brings the same bold buffalo flavor to a comforting baked dish.

Sponsored content: thanks to Cabot for supporting this recipe post.

Casseroles often rely on starchy ingredients like potatoes, rice, or pasta, but swapping in cauliflower keeps this version low carb without sacrificing texture or comfort. Cauliflower is a versatile substitute — it works beautifully as “rice,” the base for salads, or mashed in place of potatoes — and it provides a neutral canvas that soaks up bold buffalo sauce and sharp cheddar.

In this casserole, tender cauliflower florets are combined with shredded chicken, zesty buffalo sauce and plenty of sharp cheddar for a rich, satisfying meal. Simple seasonings like garlic and onion powder round out the flavors, while the cheese adds creaminess and an irresistible golden top once baked.

This dish is straightforward to prepare and forgiving in technique: precooking the cauliflower ensures it finishes perfectly in the oven without becoming mushy, and using cooked shredded chicken saves time. It’s a family-friendly recipe — in my house it disappeared fast — and it’s ideal for anyone following a keto or low-carb eating plan who still wants bold, comforting flavors.

Instructions

1. Preheat the oven to 375°F (190°C).
2. Bring a large pot of salted water to a boil. Add the cauliflower florets and boil for 10 minutes, until just tender. Drain and return the cauliflower to the pot.
3. Add the cooked, shredded chicken, garlic powder, onion powder, salt and black pepper to the cauliflower. Toss gently to combine and season evenly.
4. Stir in the buffalo sauce and 1 cup of shredded sharp cheddar cheese until the mixture is well coated.
5. Transfer the mixture into an 8″ x 8″ (20 x 20 cm) baking dish and spread evenly.
6. Sprinkle the remaining 1 cup of shredded cheddar over the top.
7. Bake for 20 minutes, until the cheese is melted and the casserole is bubbly. If desired, broil briefly for a minute or two to brown the top — watch closely to avoid burning.
8. Let the casserole rest for a few minutes before serving. Garnish with chopped fresh herbs like cilantro or green onions, or serve with a side of celery and ranch or blue cheese dressing for dipping.

Make-Ahead and Freezing Instructions

This casserole is perfect for prepping ahead. Assemble the casserole as directed, cover tightly and refrigerate for up to 2 days before baking. For longer storage, cover and freeze for up to 6 months.

To bake from frozen, move the dish from the freezer to the refrigerator and thaw for 24–28 hours, then bake according to the recipe directions. I often double this recipe so we can enjoy one casserole right away and freeze the second for a quick future meal.

Ingredients

• 3 cups cauliflower florets
• 2 cups cooked, shredded chicken
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp salt
• ½ tsp black pepper
• 1 cup buffalo sauce
• 2 cups shredded sharp cheddar cheese (such as Cabot Seriously Sharp), divided

Notes and Tips

• If you don’t have cooked shredded chicken on hand, use your preferred method to prepare it: Instant Pot, slow cooker, or roasted chicken all work well and can be shredded and added to the casserole.
• Adjust the amount of buffalo sauce to suit your family’s heat preference — use milder sauce for less spice or a hotter sauce for more kick.
• To reduce sodium, choose a low-sodium buffalo sauce and a lower-sodium cheese, and reduce the added salt to taste.
• For a creamier texture, stir in a few tablespoons of cream cheese or sour cream with the buffalo sauce and shredded cheese before baking.

Nutrition (approx. per serving)

Calories: 367 kcal; Carbohydrates: 6 g; Protein: 37 g; Fat: 21 g; Saturated Fat: 13 g; Sodium: 2556 mg; Fiber: 2 g. Nutrition will vary depending on brands and portion sizes; use these values as an estimate.

More Keto Recipe Ideas

If you’re building a low-carb menu, try other easy keto dishes such as sous vide tri tip, cheesy bacon-wrapped meatballs, Korean BBQ cauliflower rice bowls, buffalo cheesesteak foil packs, or low-carb enchiladas with zucchini for more variety and hearty weeknight options.