Buffalo Ranch Chicken Casserole (Keto-Friendly One-Dish Meal)

Buffalo Ranch Chicken Casserole (Keto-Friendly One-Dish Meal)

A protein-packed, low-carb casserole that brings the bold flavors of buffalo wings to your dinner table, minus the carbs!

KEY INFO

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Servings: 6
• Difficulty: Easy
• Dietary: Keto, Low-Carb, Gluten-Free

EQUIPMENT NEEDED

• 9×13 inch baking dish
• Large mixing bowl
• Measuring cups and spoons
• Box grater or food processor (for cauliflower)
• Clean kitchen towel (for draining cauliflower)

INGREDIENTS

For the Base:

• 2.5 lbs cooked chicken breast, shredded (1.1 kg)
• 3½ cups cauliflower rice (400g)
• ½ cup Frank’s Red Hot Sauce (120ml)
• 2 tbsp ranch dressing (30ml)
• ½ cup mayonnaise (120ml)
• ⅓ cup white onion, chopped (80g)
• ⅓ cup banana peppers (80g)
• ⅓ cup green onions (80g)

Seasonings:

• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp paprika
• ½ tsp salt
• ½ tsp black pepper
• 2.5 tbsp nutritional yeast (optional)

METHOD

1. Preheat oven to 375°F (190°C)
2. Rice your cauliflower and squeeze out ALL excess moisture using a kitchen towel
3. In your large mixing bowl, combine hot sauce, ranch dressing, mayo, and all seasonings
4. Add shredded chicken and squeezed cauliflower rice to the bowl
5. Fold in chopped onions and peppers
6. Transfer mixture to your baking dish
7. Bake for 20-25 minutes until bubbling and edges are golden
8. Let rest for 5 minutes before serving

CRUCIAL TIPS

• Moisture Control: Remove as much water as possible from cauliflower rice to prevent a soggy casserole
• Heat Level: Adjust buffalo sauce quantity to taste
• Make Ahead: Can be assembled up to 24 hours in advance
• Storage: Keeps in fridge for 3 days

VARIATIONS

Standard Version:

• Add 1 cup shredded cheddar on top
• Include cream cheese in the sauce mix

Dairy-Free:

• Use coconut cream instead of mayo
• Skip ranch dressing, use dairy-free ranch seasoning

Spicy Version:

• Double the hot sauce
• Add diced jalapeños

Remember: The key to success is removing moisture from the cauliflower rice and not overcooking the casserole. You want it hot and bubbly, not dried out!

Nutrition Per Serving (approximate):

• Calories: 425
• Protein: 35g
• Fat: 28g
• Net Carbs: 4g

This recipe has become my go-to for meal prep because it reheats beautifully and satisfies those buffalo wing cravings without breaking keto!