Buffalo chicken flavor hits a sweet spot: a little heat, a lot of comfort, and just the right amount of tang. This casserole brings all of that into a bubbly, cheesy bake that happens to be low-carb and keto-friendly. It’s the kind of meal you can make on a busy Monday and still enjoy for lunch on Wednesday.
Simple ingredients, big payoff, and no special skills required. If you love buffalo wings but want something more substantial and meal-prep friendly, this one’s for you.
Keto Buffalo Chicken Casserole - Creamy, Spicy, and Weeknight Easy
Ingredients
- 4 cups cooked, shredded chicken (rotisserie works great)
- 1 medium head cauliflower, cut into small florets (about 5–6 cups) or 16 oz frozen cauliflower rice
- 1/2 cup Buffalo-style hot sauce (like Frank’s RedHot; adjust to taste)
- 1/2 cup ranch dressing (sugar-free or homemade)
- 4 oz cream cheese, softened
- 1/2 cup sour cream
- 1 cup shredded mozzarella cheese
- 1 cup shredded cheddar cheese
- 2 green onions, thinly sliced
- 2 tbsp butter
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp smoked paprika (optional)
- Salt and black pepper to taste
- Blue cheese crumbles, for topping (optional)
- Fresh parsley or extra green onion, for garnish
Instructions
- Prep your pan and oven: Preheat the oven to 375°F (190°C). Grease a 9x13-inch baking dish.
- Cook the cauliflower: If using florets: Steam or microwave until just tender, about 5–7 minutes. Drain very well and pat dry with paper towels to remove excess moisture.
- If using cauliflower rice: Sauté in a large skillet over medium heat with 1 tbsp butter and a pinch of salt until moisture cooks off, about 6–8 minutes.
- Make the Buffalo sauce mixture: In a saucepan over low heat, melt 1 tbsp butter. Whisk in hot sauce, ranch, cream cheese, sour cream, garlic powder, onion powder, and smoked paprika. Stir until smooth and creamy. Taste and add salt and pepper as needed.
- Combine the filling: In a large bowl, mix shredded chicken, cooked cauliflower, half the mozzarella, and half the cheddar. Pour the warm Buffalo mixture over the top. Add most of the sliced green onions. Stir to coat everything evenly.
- Assemble the casserole: Spread the mixture in the baking dish. Sprinkle the remaining mozzarella and cheddar over the top.
- Bake: Bake for 20–25 minutes, until bubbly around the edges and the cheese is melted and lightly golden.
- Finish and serve: Let it rest for 5–10 minutes to set. Top with blue cheese crumbles (if using), the remaining green onions, and a little chopped parsley. Serve hot.
What Makes This Recipe So Good
- Fast prep, big flavor: Using rotisserie chicken gets dinner on the table in under an hour with minimal chopping and mixing.
- Keto without compromise: Creamy ranch, hot sauce, and melty cheese make this feel indulgent while keeping carbs low.
- Flexible heat level: You control the spice. Use more or less Buffalo sauce to fit your taste.
- Great for meal prep: Holds up well in the fridge, reheats beautifully, and makes easy lunches.
- One-dish comfort: It’s hearty, satisfying, and doesn’t need a bunch of sides to feel complete.
Ingredients
- 4 cups cooked, shredded chicken (rotisserie works great)
- 1 medium head cauliflower, cut into small florets (about 5–6 cups) or 16 oz frozen cauliflower rice
- 1/2 cup Buffalo-style hot sauce (like Frank’s RedHot; adjust to taste)
- 1/2 cup ranch dressing (sugar-free or homemade)
- 4 oz cream cheese, softened
- 1/2 cup sour cream
- 1 cup shredded mozzarella cheese
- 1 cup shredded cheddar cheese
- 2 green onions, thinly sliced
- 2 tbsp butter
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp smoked paprika (optional)
- Salt and black pepper to taste
- Blue cheese crumbles, for topping (optional)
- Fresh parsley or extra green onion, for garnish
How to Make It
- Prep your pan and oven: Preheat the oven to 375°F (190°C).
Grease a 9×13-inch baking dish.
- Cook the cauliflower:
- If using florets: Steam or microwave until just tender, about 5–7 minutes. Drain very well and pat dry with paper towels to remove excess moisture.
- If using cauliflower rice: Sauté in a large skillet over medium heat with 1 tbsp butter and a pinch of salt until moisture cooks off, about 6–8 minutes.
- Make the Buffalo sauce mixture: In a saucepan over low heat, melt 1 tbsp butter. Whisk in hot sauce, ranch, cream cheese, sour cream, garlic powder, onion powder, and smoked paprika.
Stir until smooth and creamy. Taste and add salt and pepper as needed.
- Combine the filling: In a large bowl, mix shredded chicken, cooked cauliflower, half the mozzarella, and half the cheddar. Pour the warm Buffalo mixture over the top.
Add most of the sliced green onions. Stir to coat everything evenly.
- Assemble the casserole: Spread the mixture in the baking dish. Sprinkle the remaining mozzarella and cheddar over the top.
- Bake: Bake for 20–25 minutes, until bubbly around the edges and the cheese is melted and lightly golden.
- Finish and serve: Let it rest for 5–10 minutes to set.
Top with blue cheese crumbles (if using), the remaining green onions, and a little chopped parsley. Serve hot.
Keeping It Fresh
- Storage: Cool completely, then cover tightly or transfer to airtight containers. Refrigerate for 3–4 days.
- Reheating: Warm individual portions in the microwave for 60–90 seconds, or reheat the whole dish at 325°F until hot, about 15 minutes.
- Freezing: Freeze in portions for up to 2 months.
Thaw overnight in the fridge and reheat gently. Cheese may release a little moisture after freezing; just stir and bake to bring it back together.
Why This is Good for You
- Low in carbs, high in satisfaction: Cauliflower stands in for pasta or potatoes, keeping net carbs low while still giving you volume.
- Protein-packed: Shredded chicken delivers steady energy and helps you stay full longer.
- Healthy fats for keto: Cream cheese, sour cream, and cheese provide fats that fit a ketogenic approach and support satiety.
- Customizable heat and sodium: Making your own Buffalo blend lets you choose lower-sodium sauces or balance spiciness to your needs.
What Not to Do
- Don’t skip drying the cauliflower: Extra moisture makes the casserole watery. Drain and pat dry after cooking.
- Don’t add cold cream cheese: It won’t blend smoothly.
Soften it and warm the sauce mixture for a creamy texture.
- Don’t overbake: Too long in the oven can make the chicken tough and the cheese greasy. Pull it once it’s bubbly and lightly browned.
- Don’t rely only on hot sauce for flavor: Ranch, aromatics, and a bit of butter round out the heat and add depth.
Recipe Variations
- Ranch-free: Swap ranch for 1/2 cup mayonnaise plus 1–2 tsp ranch seasoning (check for no added sugar).
- Extra veggie: Stir in 1 cup sautéed chopped celery or bell pepper for crunch. Keep portions small to maintain low carbs.
- Bacon boost: Add 4–6 slices cooked, crumbled bacon before baking for smoky richness.
- Blue cheese lovers: Mix 1/4 cup blue cheese crumbles into the casserole and add more on top after baking.
- Spice level up or down: Use 1/3 cup hot sauce for mild, up to 3/4 cup for extra heat.
You can also add a dash of cayenne.
- Dairy-light: Use coconut cream in place of sour cream and reduce cheese by half. The texture will be looser but still tasty.
- No cauliflower: Sub in steamed broccoli florets or chopped, sautéed zucchini. Drain well to avoid excess water.
FAQ
Can I use canned chicken?
Yes, in a pinch.
Drain it well and break it up with a fork before mixing. Rotisserie chicken has better texture and flavor, but canned works for a quick meal.
How spicy is this casserole?
It’s medium by default. If you’re sensitive to heat, start with 1/3 cup hot sauce and add more to taste.
You can also balance spice with a little extra ranch or sour cream.
Is this recipe gluten-free?
Yes, as long as your hot sauce and ranch are gluten-free. Most Buffalo sauces are, but always check labels to be sure.
What can I serve with it?
A simple green salad, celery sticks, or roasted green beans pair well. If you want extra richness, add a drizzle of ranch or a squeeze of lemon over your serving.
Can I make it ahead?
Absolutely.
Assemble up to a day in advance, cover, and refrigerate. Bake straight from the fridge, adding 5–10 extra minutes until bubbly and hot.
How do I keep it from being watery?
Cook and dry the cauliflower thoroughly, and don’t cover the casserole while baking. Let it rest for a few minutes after the oven so the sauce sets.
Can I use a different cheese?
Yes.
Monterey Jack, pepper jack, Colby, or a shredded Italian blend all melt well. A bit of Parmesan adds a salty kick, too.
What’s the best way to shred chicken?
Use two forks to pull it apart while warm, or toss warm chicken breasts into a stand mixer with the paddle attachment and mix on low for 20–30 seconds.
Final Thoughts
Keto Buffalo Chicken Casserole brings the comfort of a cheesy bake and the punch of wing-night flavor into one easy pan. It’s simple, flexible, and ideal for busy weeks when you want something satisfying without a lot of work.
Keep the heat where you like it, load it with creamy goodness, and enjoy leftovers that taste just as good the next day. This is a weeknight winner you’ll make again and again.