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
Scale
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.
