Creamy Buffalo Chicken Cauliflower Casserole Recipe

Creamy Buffalo Chicken Cauliflower Casserole Recipe: Spicy, Cheesy & Comforting Dish

I can’t tell you how many times I’ve made this creamy buffalo chicken cauliflower casserole, and it never gets old! The first time I tried it, I was amazed at how the cauliflower soaks up all those spicy buffalo flavors while keeping things healthy and low-carb.

I love that I can prep this entire dish in under 20 minutes and let the oven do all the work. After making this recipe dozens of times for my family and friends, I’ve perfected every little detail to make it absolutely irresistible.

Trust me when I say this will become your new favorite comfort food that doesn’t leave you feeling guilty afterward.

Ingredients

Here’s everything you need to create this amazing buffalo chicken casserole that serves your taste buds and your health goals:

• 2 pounds boneless, skinless chicken breasts (cooked and shredded) – I always cook extra chicken on Sunday meal prep days so I have it ready for recipes like this throughout the week.
• 6 cups fresh cauliflower rice – Fresh works better than frozen here because it doesn’t release as much water during baking, keeping your casserole from getting soggy.
• 1 cup plain Greek yogurt (full-fat) – This creates the creamy base that makes the dish feel indulgent while adding protein and probiotics.
• 1/2 cup buffalo sauce (like Frank’s RedHot) – Start with less if you’re sensitive to heat, but this amount gives the perfect kick without overwhelming the dish.
• 4 celery stalks, finely diced – Chop these small so they blend seamlessly with the cauliflower and add that classic buffalo wing crunch.
• 2 medium carrots, finely diced – These add natural sweetness to balance the spicy buffalo flavors and extra nutrition.
• 1 medium yellow onion, diced – Yellow onions work best because they become sweet when cooked and complement the buffalo sauce perfectly.
• 3 garlic cloves, minced – Fresh garlic makes all the difference in flavor depth compared to pre-minced varieties.
• 1 packet ranch seasoning mix – This ties everything together with that classic buffalo chicken dip flavor profile.
• 1/2 teaspoon black pepper – Freshly ground pepper adds more complexity than pre-ground options.
• 1 cup sharp cheddar cheese, freshly grated – Grating your own cheese ensures better melting and eliminates the anti-caking agents found in pre-shredded varieties.
• 2 tablespoons cream cheese, softened – This secret ingredient makes the casserole extra creamy and rich.
• Note: This recipe serves 8 generous portions, making it perfect for family dinners or meal prep for the week.

Variations

Transform this recipe to fit your dietary needs and flavor preferences with these simple swaps:

• Dairy-Free Version: Replace Greek yogurt with coconut cream, use nutritional yeast instead of cheese, and swap cream cheese for cashew cream. The result is just as creamy and satisfying.
• Paleo-Friendly: Skip the cheese entirely and add extra avocado on top when serving. Include more vegetables like bell peppers or mushrooms to bulk up the dish.
• Extra Spicy: Add diced jalapeños, cayenne pepper, or use a hotter buffalo sauce like Cholula or Sriracha-based options.
• Milder Version: Reduce buffalo sauce to 1/4 cup and add 2 tablespoons of honey or maple syrup to balance the heat with sweetness.
• Veggie-Packed: Include diced bell peppers, mushrooms, or zucchini for extra nutrients and fiber.
• Different Proteins: Turkey, rotisserie chicken, or even plant-based chicken alternatives work wonderfully in this recipe.

Cooking Time

Planning your cooking schedule is easy with these time breakdowns:

• Prep Time: 15 minutes
• Cooking Time: 35 minutes
• Total Time: 50 minutes

Equipment You Need

• Large mixing bowl – For combining all ingredients evenly before baking
• 9×13 inch baking dish – The perfect size for this recipe to cook evenly without overcrowding
• Sharp knife – Essential for dicing vegetables into uniform small pieces
• Cutting board – Preferably wood or bamboo for easy vegetable prep
• Measuring cups and spoons – For accurate ingredient ratios that ensure perfect flavor balance
• Cheese grater – If grating fresh cheese for the best melting results
• Aluminum foil – To cover the dish if the top browns too quickly during baking

How to Make Creamy Buffalo Chicken Cauliflower Casserole

Creating this delicious casserole is straightforward when you follow these step-by-step instructions. The key is preparing everything before you start mixing so the process flows smoothly. Let me walk you through each stage to ensure perfect results every time.

Prepare Your Ingredients

Start by preheating your oven to 375°F and lightly greasing your 9×13 baking dish with cooking spray. Cook your chicken breasts by boiling, baking, or using a slow cooker until they reach 165°F internal temperature, then shred with two forks. Dice all your vegetables into small, uniform pieces so they cook evenly and blend well with the cauliflower rice.

Mix the Base

In your large mixing bowl, combine the shredded chicken, cauliflower rice, diced celery, carrots, and onion. Add the minced garlic and toss everything together until evenly distributed. This ensures every bite has the perfect balance of protein and vegetables.

Create the Creamy Sauce

In a separate smaller bowl, whisk together the Greek yogurt, softened cream cheese, buffalo sauce, ranch seasoning, and black pepper until completely smooth. The mixture should be creamy and well-combined with no lumps. Pour this sauce over the chicken and vegetable mixture, stirring thoroughly to coat everything evenly.

Assemble and Bake

Transfer the mixture to your prepared baking dish, spreading it evenly with a spatula. Sprinkle the grated cheddar cheese evenly over the top, making sure to reach all corners. Cover with foil and bake for 25 minutes, then remove the foil and bake for an additional 10 minutes until the cheese is golden and bubbly.

Rest and Serve

Remove from the oven and let the casserole rest for 10 minutes before serving. This resting time allows the flavors to meld together and makes serving much easier. The internal temperature should reach 165°F, and the vegetables should be tender when pierced with a fork.

Additional Tips for Making This Recipe Better

After making this recipe countless times, I’ve discovered several tricks that take it from good to absolutely amazing:

• I always salt my cauliflower rice lightly and let it sit for 10 minutes, then pat dry with paper towels – This removes excess moisture that could make your casserole watery
• I’ve found that cooking the diced onions for 2-3 minutes in a skillet before adding them to the mix – This softens them just enough and brings out their natural sweetness
• When I want extra richness, I add 2 tablespoons of butter to the vegetable mixture – It makes the whole dish taste more indulgent without adding too many calories
• I always taste-test my buffalo sauce mixture before adding it to ensure the spice level is perfect – Everyone’s heat tolerance is different, so adjust accordingly
• For meal prep, I divide this into individual containers immediately after the resting period – This makes portion control easy and prevents me from overeating
• I’ve learned that adding a handful of chopped green onions right before serving – This adds a fresh pop of color and mild onion flavor that brightens the whole dish

How to Serve Creamy Buffalo Chicken Cauliflower Casserole

This versatile casserole works beautifully for various occasions and serving styles. Plate individual portions and garnish with fresh chopped parsley or cilantro for a pop of color that makes the dish look restaurant-quality. Serve alongside a crisp green salad with cucumber and tomatoes to balance the rich, spicy flavors.

For casual family dinners, serve directly from the baking dish with a large spoon and let everyone help themselves. Add dollops of extra Greek yogurt or sour cream on top for those who want additional cooling creaminess. A sprinkle of chopped chives or green onions adds both visual appeal and fresh flavor.

When entertaining, consider serving smaller portions as an appetizer with tortilla chips or celery sticks for dipping. The creamy texture makes it work wonderfully as a hot dip that guests will love. Provide some ranch dressing on the side for those who want extra buffalo chicken dip authenticity.

Nutritional Information

This healthy comfort food delivers impressive nutrition without sacrificing flavor:

• Calories: Approximately 285 per serving, making it a satisfying yet reasonable meal option
• Protein: 32 grams per serving from the chicken and Greek yogurt, supporting muscle maintenance and satiety
• Carbohydrates: 8 grams per serving, with most coming from vegetables rather than refined sources
• Fat: 14 grams per serving from natural sources like cheese and yogurt, providing essential fatty acids

Make Ahead and Storage

This casserole is perfect for busy schedules because it stores and reheats beautifully. You can assemble the entire casserole up to 2 days ahead of time, cover tightly with plastic wrap, and refrigerate until ready to bake. When you’re ready to cook, remove from refrigerator 30 minutes before baking and add 5-10 extra minutes to the cooking time.

For freezing, wrap the unbaked casserole tightly in plastic wrap and aluminum foil, then freeze for up to 3 months. Thaw completely in the refrigerator overnight before baking as directed. Cooked leftovers stay fresh in the refrigerator for up to 5 days in airtight containers.

Reheating is simple whether you’re warming individual portions or the whole dish. For single servings, microwave for 60-90 seconds until heated through, stirring halfway. For larger portions, reheat in a 350°F oven for 15-20 minutes covered with foil to prevent drying out.

Why You’ll Love This Recipe

This creamy buffalo chicken cauliflower casserole hits all the right notes for today’s health-conscious food lovers:

• It’s incredibly versatile and customizable to your family’s preferences. You can easily adjust the spice level, swap vegetables, or modify it for different dietary needs without losing the core delicious flavors. Whether you’re feeding picky eaters or adventurous food lovers, this recipe adapts beautifully.
• The prep work is minimal, but the results taste like you spent hours in the kitchen. Most of the work involves simple chopping and mixing, then the oven does all the heavy lifting while you relax or prepare other dishes.
• It satisfies comfort food cravings while keeping you on track with healthy eating goals. The combination of protein-rich chicken and nutrient-dense vegetables means you can enjoy a hearty, satisfying meal without the guilt that comes with traditional comfort foods.
• Perfect for meal prep and busy weeknight dinners when you need something reliable. This recipe reheats beautifully and actually tastes better the next day as the flavors continue to develop and meld together.
• It’s naturally low-carb and gluten-free, making it suitable for various dietary lifestyles. You don’t need to make special modifications for keto, paleo, or gluten-free diets, which makes meal planning much simpler for families with different nutritional needs.