Description
This BBQ Chicken Cauliflower Rice Casserole is a delicious, low-carb dish combining tender chicken, flavorful BBQ sauce, and nutritious cauliflower rice, baked to golden perfection with melted cheddar cheese on top. Perfect for a comforting family meal that’s easy to prepare.
Ingredients
Scale
Chicken and Cauliflower Base
- 2 large boneless, skinless chicken breasts, cooked and chopped into small pieces
- 1 (8 oz) bag frozen cauliflower rice, defrosted
Vegetables and Flavorings
- 2 tablespoons olive oil
- ½ yellow onion, diced
- 3 cloves garlic, minced
Seasoning and Binding
- ¾ cup BBQ sauce
- 2 large eggs
- ½ teaspoon salt
- ½ teaspoon black pepper
- ¼ teaspoon chili powder
Topping
- ¾ cup shredded cheddar cheese
Instructions
- Preheat and Prepare Baking Dish: Preheat your oven to 400°F (200°C) and grease an 8×8 inch baking dish with nonstick spray to prevent sticking during baking.
- Combine Chicken and Cauliflower Rice: In a large bowl, mix together the cooked, chopped chicken and the defrosted cauliflower rice until evenly combined.
- Sauté Onion and Garlic: Heat olive oil in a skillet over medium heat. Add the diced onion and cook until softened, about 3-5 minutes. Then stir in the minced garlic and cook for an additional minute to release its aroma.
- Mix All Ingredients: Add the sautéed onion and garlic to the bowl with chicken and cauliflower rice. Stir in BBQ sauce, eggs, salt, black pepper, and chili powder. Mix thoroughly to combine all flavors. Pour the mixture into the prepared baking dish and evenly spread it out. Sprinkle the shredded cheddar cheese on top.
- Bake the Casserole: Place the dish in the preheated oven and bake for 45 minutes, or until the casserole is fully set and the cheese is golden brown and bubbly.
- Cool and Serve: Remove from the oven and let the casserole cool for 5 minutes to set further before serving warm.
Notes
- Use cooked chicken breast leftover or rotisserie chicken to save time.
- Make sure to defrost the cauliflower rice completely to avoid excess moisture.
- You can substitute BBQ sauce with a low-sugar variety for a lighter option.
- For extra flavor, consider adding chopped fresh herbs like parsley or cilantro before baking.
- This casserole can be refrigerated for up to 3 days and reheated in the oven or microwave.
