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I'm back and I am adding to my collection of buffalo sauce recipes with this Whole30 buffalo chicken casserole. It’s satisfying, delicious and made with healthy real food ingredients. This healthy casserole dish is also great if you are following a paleo, low carb or gluten free diet as well. Not only that, but it's perfect for meal prep!
Check out my other favorite buffalo sauce recipes!
Air Fried Buffalo Chicken Strips
What You Need
To make this recipe you will need some cooked shredded chicken (when I am in a pinch I like to grab a rotisserie). Another way to get shredded chicken quickly, isn to cook chicken breast in an instant pot. In the instant pot, I just add my chicken breast with about 1 cup of broth and set it to poultry. It's ready to go in about 30 minutes.
I have also tried this recipe with pulled turkey and it worked perfectly too! Once you have your protein source, we add in the veggies. These include, riced cauliflower, green onion, and shredded carrots. Beyond this, you will need a few spices and eggs to bind everything together. This is the main base for your casserole
For the sauce, you can use Frank's Red Hot Sauce or your favorite hot sauce mixed with nutritional yeast and a Whole30 compliant mayonnaise. The nutritional yeast gives the dish a great cheesy flavor. You can also use a prepared buffalo sauce if you have a favorite! Primal Kitchen Foods has a new one that is SO SO GOOD. If you go the route of a prepared buffalo sauce, they are usually thick and creamy enough to not need the addition of the mayo or they may need less mayo so just adjust accordingly.
Whole30 Buffalo Casserole Preparation
To make this healthy casserole dish, the first thing you will first mix together the dry casserole ingredients. In a separate bowl, you will mix together the ingredients for the sauce. Once that's done, combine the two and mix thoroughly. Your casserole will look very wet, especially after you add in the eggs before placing it in the oven. After about 40 minutes in the oven the eggs will set and you will be left with a delicious, creamy and healthy buffalo chicken casserole.
A quick drizzle of your favorite compliant ranch is the perfect mix of flavors in this recipe. I prefer Primal Kitchen Foods vegan ranch. It's definitely my favorite Whole30 compliant option. (PS: you can save 10% on your order with the code "BEAUTY10") But if you're not worried about being Whole30 compliant, slather on some bleu cheese! And while you're at it, some bleu cheese crumbles! 🙂 This recipe holds up perfectly for leftovers in the fridge for about 3 days. I just place them in individual meal prep containers and I have 4 meals for the week!
Whole30 Buffalo Chicken Casserole: Easy Low Carb Meal Prep
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Total Time: 50 minutes
- Yield: 4 1x
- Category: Main Dishes, Casseroles
- Method: Oven
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 1 - 1 ½ pounds cooked shredded chicken (about 3-4 cups)
- 3 cups riced cauliflower
- 1 cup Frank's Red Hot Sauce (or your favorite buffalo sauce - I love the new one from Primal Kitchen Foods!)
- 3 beaten eggs
- ½ cup shredded carrots
- ⅓ cup compliant mayo
- ¼ cup green onions, diced
- 1 tsp nutritional yeast
- 1 tsp garlic powder
- 1 tsp onion powder
- Salt & Pepper to taste
- Compliant ranch for drizzling - I love the Vegan Ranch from Primal Kitchen Foods!
Instructions
- Preheat oven to 350 degrees and prep a 9x13 casserole dish by lining with parchment paper and spraying with cooking spray.
- Cook the riced cauliflower according to package directions and set aside to cool
- In a large bowl, mix shredded chicken, cooked riced cauliflower, shredded carrots, green onions, garlic powder and onion powder.
- In a small bowl, whisk together hot sauce, mayo and nutritional yeast
- In a separate bowl whisk eggs together with salt and pepper
- Add sauce mixture to the chicken and veggie mixture until well coated
- Add sauce and chicken mixture to the bottom of your casserole dish. Add your whisked eggs over the top and with a fork, gently distribute the egg throughout the dish
- Bake uncovered for 40 min or until eggs are set
- Cut into 4 portions and drizzle with your favorite ranch and more buffalo sauce if desired.
Notes
My affiliate code "BEAUTY10" gets you a discount on the Primal Kitchen Foods website!
Nutrition
- Serving Size: ¼ of the recipe
- Calories: 402
- Fat: 22.6
- Carbohydrates: 14
- Fiber: 5.8
- Protein: 35.6
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Caitlin says
I may be missing something but I've tried reading this a few times and can't find where you put in the other half of the sauce. With the eggs? Thank you!
Jen says
oh my goodness! I read through this recipe a billion times before posting it to make sure I wasn't missing anything and I still did. Thanks for catching that! I fixed it 🙂 It goes in after you remove the casserole from the oven
Lauren says
Making this today, cant wait! But I noticed in the recipe that you didnt mention what to do with the remaining half of the sauce!
Jen says
Just fixed it!! 🙂 Sorry!
Ginger Swail says
This recipe is legit. It tastes awesome and now all my peeps at work are jealous of my meal prep.
Jen says
haha yay! I'm so glad you liked it! It's one of my faves!
Meredith says
By chance do you already know the macros for this recipe?
Jen says
I do actually! It's 9F, 7.5C, 33P
Mallory says
This is the macros for one serving?
Ashlie says
Hey if you have the calories per serving please share ?
Jen says
Sorry I don't! But you can plug the ingredients into my fitness pal and calculate them there! 🙂
Kristen says
What size casserole dishes did you use? Thanks!
Jen says
I used a 9x11 dish!
Kristen Johnson says
Thank you! 🙂
Suzanne says
This looks so good! What a perfect way to eat healthy but still enjoy the heat of buffalo chicken!
Vanessa says
Thanks for sharing! Do they keep long?
Anna says
Will it be a total bust if I leave out the yeast??? I don’t have any and going to the grocery store right now is ?????
Jen says
Oh my goodness I am so sorry, I just saw this comment. But no! You can leave it out. It just adds a nice cheesy flavor but it's not 100% necessary.
Sophie P says
I've come back to this recipe time and time again, but it looks like you've updated it to add mayo...any chance the old recipe is still around?
Jen says
I am so sorry! I made a mistake when I updated the recipe by not saving the old one. I looked all over the place to find the other version to share and unfortunately I cannot find it anywhere. I am so sorry about that! Learned my lesson.
Lindsay says
Can you make this ahead of time and leave in the fridge overnight uncooked?
Jen says
I think you could! Like prepare it at night and cook it the next day? I haven't tried it but I think it would work ok! If you try it lemme know how it goes!
Jenna Schmidt Wilson says
In the instructions, where the spices are added, it says to add garlic powder and onion powder, but onion powder is bit listed in the ingredients, and as such - there is no measurement given for it.
Jenna Schmidt Wilson says
It would be quite helpful if recipe began with what size dish/pan to prepare. This can make a huge difference in cooking time.
Jen Lopez says
thanks for the feedback! Just updated it to add the casserole dish size and the onion powder measurement.
Jay says
Have you ever mixed the egg into the entire mixture instead of pouring it on top? If it's used as a binder, I'm wondering if it would be ok to do it that way as an option.
Jen Lopez says
You can definitely do that too!