Description
This BBQ Chicken Cauliflower Rice Casserole is a hearty and flavorful low-carb meal that combines tender chicken, savory BBQ sauce, and nutritious cauliflower rice. It’s baked to perfection with melted cheddar cheese on top, making it a comforting yet healthy dinner option that’s easy to prepare and great for meal prep.
Ingredients
Scale
Protein & Veggies
- 2 large boneless, skinless chicken breasts, cooked and chopped into small pieces
- 1 (8 oz) bag frozen cauliflower rice, defrosted
- ½ yellow onion, diced
- 3 cloves garlic, minced
Wet Ingredients & Seasoning
- 2 tablespoons olive oil
- ¾ cup BBQ sauce
- 2 large eggs
- ½ teaspoon salt
- ½ teaspoon black pepper
- ¼ teaspoon chili powder
Cheese
- ¾ cup shredded cheddar cheese
Instructions
- Preheat and Prep: Preheat your oven to 400°F (200°C). Grease an 8×8 inch baking dish with nonstick spray to prevent sticking and make cleanup easier.
- Combine Ingredients: In a large bowl, mix together the cooked, chopped chicken breast and defrosted cauliflower rice until evenly combined.
- Sauté Aromatics: Heat olive oil in a skillet over medium heat. Add the diced onion and cook until softened, about 3-4 minutes. Then add the minced garlic and cook for an additional minute until fragrant.
- Mix and Bake: Add the sautéed onion and garlic to the bowl with the chicken and cauliflower mixture. Stir in BBQ sauce, eggs, salt, pepper, and chili powder. Mix everything thoroughly until well combined. Pour the mixture into the prepared baking dish and evenly spread it out. Sprinkle shredded cheddar cheese on top. Bake in the preheated oven for 45 minutes, or until the casserole is set and the cheese is golden brown.
- Serve: Remove the casserole from the oven and let it cool for 5 minutes before serving. This helps the casserole to firm up and makes it easier to slice.
Notes
- Use cooked chicken to save time; rotisserie chicken works well for convenience.
- Feel free to swap cheddar cheese for mozzarella or your favorite melting cheese.
- Adjust the amount of BBQ sauce depending on how saucy or mild you like the casserole.
- Leftovers can be stored in the refrigerator for up to 4 days and reheated in the oven or microwave.
- For a spicier kick, add a pinch of cayenne pepper or chopped jalapeños to the mixture.
