If you’re craving a comforting casserole that perfectly blends smoky, tangy flavors with a low-carb twist, then this BBQ Chicken Cauliflower Rice Casserole Recipe is your new best friend in the kitchen. Imagine tender chicken chunks mixed with delicate cauliflower rice, all smothered in luscious BBQ sauce and topped with melted cheddar cheese—this dish feels indulgent without the guilt. It’s a simple, hearty meal that’s bursting with flavor and texture, making it perfect for family dinners or meal prep lunches that never get boring.
Ingredients You’ll Need
These ingredients might seem straightforward, but each plays a crucial role in bringing this incredible casserole to life. From the protein-packed chicken to the cheesy topping, everything works harmoniously to deliver a satisfying, flavorful dish.
- 2 large boneless, skinless chicken breasts: Cooked and chopped into small pieces to provide tender, lean protein that anchors the casserole.
- 1 (8 oz) bag frozen cauliflower rice: Defrosted to keep things low-carb and add a light, slightly nutty texture.
- 2 tablespoons olive oil: Used for sautéing the onion and garlic, adding richness and depth.
- ½ yellow onion, diced: Adds sweetness and a beautiful aroma when cooked.
- 3 cloves garlic, minced: Brings a punch of flavor that beautifully complements the BBQ sauce.
- ¾ cup BBQ sauce: The star of the dish, infusing smoky, tangy notes that make the casserole irresistible.
- 2 large eggs: Help bind everything together for the perfect casserole texture.
- ½ teaspoon salt: Enhances all the flavors without overpowering them.
- ½ teaspoon black pepper: Adds a subtle kick of heat and complexity.
- ¼ teaspoon chili powder: Offers a touch of warmth to elevate the BBQ flavor.
- ¾ cup shredded cheddar cheese: Sprinkled on top for a golden, gooey finish that seals the deal.
How to Make BBQ Chicken Cauliflower Rice Casserole Recipe
Step 1: Preheat and Prepare Your Baking Dish
Start by preheating your oven to 400°F (200°C). While it’s heating, lightly grease an 8×8 inch baking dish with nonstick spray to ensure your casserole doesn’t stick and comes out perfectly every time.
Step 2: Combine the Chicken and Cauliflower Rice
In a large mixing bowl, toss together the cooked, chopped chicken breasts and the defrosted cauliflower rice. This combination forms the hearty base of your dish, blending the meaty and veggie elements seamlessly.
Step 3: Sauté the Onion and Garlic
Heat your olive oil in a skillet over medium heat. Add the diced yellow onion and cook until it softens and turns translucent, about 3-5 minutes. Stir in the minced garlic and sauté for an additional minute until fragrant—this step builds layers of comforting flavor that make a huge difference.
Step 4: Mix All the Ingredients
Pour the sautéed onion and garlic into the bowl with the chicken and cauliflower rice. Add the BBQ sauce, eggs, salt, black pepper, and chili powder. Mix everything thoroughly to ensure every bite bursts with flavor and the eggs evenly coat the mixture, helping it set when baked.
Step 5: Assemble and Bake
Transfer your mixture into the prepared baking dish, spreading it out evenly. Sprinkle the shredded cheddar cheese over the top—this cheesy layer will melt down and create a beautiful golden crust. Place the casserole in the oven and bake for 45 minutes or until the casserole is set and the top is nicely golden brown.
Step 6: Let It Rest
Once out of the oven, allow the casserole to cool for about 5 minutes. This resting time helps the dish firm up for easier serving and lets all the flavors settle beautifully.
How to Serve BBQ Chicken Cauliflower Rice Casserole Recipe
Garnishes
A sprinkle of freshly chopped green onions or cilantro adds a fresh pop of color and brightness that balances the rich BBQ flavors perfectly. A dollop of sour cream or a few jalapeño slices can also amp up the indulgence if you like a little extra creamy or spicy kick.
Side Dishes
This casserole pairs wonderfully with crisp salad greens dressed in a light vinaigrette for a refreshing contrast. Roasted vegetables or even a simple coleslaw are fantastic for adding texture and complementing the smoky, cheesy notes of the dish.
Creative Ways to Present
Looking to impress guests or jazz up a weeknight dinner? Serve the casserole in individual ramekins or skillet portions straight from the oven for a cozy, rustic feel. You can also scoop it into burrito bowls or stuff it inside bell peppers for a fun twist on presentation, making it both visually appealing and delicious.
Make Ahead and Storage
Storing Leftovers
Once cooled, transfer any leftover BBQ Chicken Cauliflower Rice Casserole Recipe into an airtight container and refrigerate. It should stay fresh for up to 3-4 days, making it perfect for quick lunches or easy dinners on busy nights.
Freezing
This casserole freezes beautifully if you want to make it ahead in bulk. Wrap it tightly in plastic wrap and foil or use a freezer-safe container. Freeze for up to 2 months. When ready to enjoy, thaw overnight in the refrigerator before reheating.
Reheating
Reheat your casserole in a preheated oven at 350°F (175°C) for about 20 minutes or until warmed through. This helps maintain the texture and keeps the cheese melty and delicious. Alternatively, microwave individual portions for 2-3 minutes with a cover to keep moisture in.
FAQs
Can I use fresh cauliflower instead of frozen cauliflower rice?
Absolutely! Simply pulse fresh cauliflower florets in a food processor until they reach a rice-like texture. You may need to sauté it a bit longer to soften it before mixing it in with the chicken and other ingredients.
What if I don’t have BBQ sauce on hand?
If you’re out of BBQ sauce, you can create a quick substitute by mixing ketchup, a splash of apple cider vinegar, brown sugar, smoked paprika, and a pinch of chili powder. This DIY sauce will give you similar smoky and tangy vibes.
Is this casserole suitable for meal prepping?
Definitely! This BBQ Chicken Cauliflower Rice Casserole Recipe holds up well in the fridge and freezes nicely, making it a fantastic option for prepping several meals ahead of time.
Can I make this vegetarian?
To make this dish vegetarian, swap the chicken for a plant-based protein like cubed tofu, tempeh, or cooked beans. You might also want to check your BBQ sauce ingredients to ensure they align with your dietary preferences.
How spicy is this casserole?
This recipe has mild heat from the chili powder, but it’s generally mild and approachable. You can easily adjust the spice level by adding more chili powder or some cayenne pepper to suit your taste.
Final Thoughts
This BBQ Chicken Cauliflower Rice Casserole Recipe is a shining example of how simple ingredients can come together to create something truly special. It’s warm, cheesy, smoky, and just downright comforting—a perfect dish to keep in your regular rotation. Whether you’re cooking for your family or looking to impress friends, this casserole delivers every single time. Give it a try, and soon it will be one of your kitchen favorites too!
Print
BBQ Chicken Cauliflower Rice Casserole Recipe
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Yield: 4 servings
- Category: Main Dish
- Method: Baking
- Cuisine: American
- Diet: Low Carb
Description
This BBQ Chicken Cauliflower Rice Casserole is a healthy and flavorful low-carb dish that combines tender chicken, savory sautéed aromatics, and smoky BBQ sauce with nutrient-rich cauliflower rice. Baked to golden perfection and topped with melted cheddar cheese, it’s a comforting casserole perfect for weeknight dinners.
Ingredients
Protein and Main Ingredients
- 2 large boneless, skinless chicken breasts, cooked and chopped into small pieces
- 1 (8 oz) bag frozen cauliflower rice, defrosted
- ¾ cup BBQ sauce
- 2 large eggs
- ¾ cup shredded cheddar cheese
Vegetables & Aromatics
- ½ yellow onion, diced
- 3 cloves garlic, minced
Seasonings & Oils
- 2 tablespoons olive oil
- ½ teaspoon salt
- ½ teaspoon black pepper
- ¼ teaspoon chili powder
Instructions
- Preheat and Prep. Preheat your oven to 400°F (200°C) and grease an 8×8 inch baking dish with nonstick spray to prevent sticking.
- Combine Ingredients. In a large bowl, mix the cooked, chopped chicken breasts with the defrosted cauliflower rice evenly.
- Sauté Aromatics. Heat the olive oil in a skillet over medium heat. Add the diced yellow onion and cook until softened, about 3-4 minutes. Stir in the minced garlic and cook for an additional minute until fragrant.
- Mix and Bake. Add the sautéed onion and garlic mixture into the bowl with the chicken and cauliflower rice. Stir in the BBQ sauce, eggs, salt, black pepper, and chili powder. Mix thoroughly to combine all ingredients. Transfer the mixture into the prepared baking dish and spread out evenly. Top with shredded cheddar cheese. Bake in the preheated oven for 45 minutes, or until the casserole is set and the top is golden brown.
- Serve. Remove from the oven and allow the casserole to cool for 5 minutes before slicing and serving.
Notes
- Ensure the chicken is fully cooked before chopping and combining with other ingredients.
- Defrost the cauliflower rice completely for best texture.
- You can substitute BBQ sauce with a low-sugar or homemade version to cut down on sugars.
- For extra flavor, add smoked paprika or cayenne pepper if additional heat is desired.
- This casserole can be prepared a day ahead and reheated before serving for convenience.
