Let Me Tell You About Keto BBQ Chicken Casserole (And My Distracted Cooking...)
I have to confess, this Keto BBQ Chicken Casserole sort of became my saving grace the week my oven timer broke and I had to guess if dinner was done by nose alone. You know that feeling when you want homemade comfort food but you are a hot mess? That’s me, and this casserole is the dish I throw together when I need something hearty that’ll please everyone (even my picky teenager who claims to have taken a vow against cauliflower). If my hands are really full, sometimes one of those pre-cooked rotisserie chickens does half the work for me—I won't tell if you don't.
Honestly, some evenings I’m tired enough to accidentally mix up the shredded cheese bag with the lettuce. At least shredded lettuce doesn't melt, right? Learned that the hard way.
Why Do I Keep Making This?
I make this when my family’s in the mood for smoky, cheesy, tangy BBQ flavors (which—if I'm being real—is most Tuesdays). My husband raves about the crispy cheese edges, my youngest picks out the onions (and I eat them), and if I have leftovers, they somehow vanish overnight (teenager, obviously). It’s also my go-to after a long day because honestly, you can pile everything into the dish and call it a win. There was one time I forgot the chicken—don’t do that. Anyway, if you love messy, filling food that still feels a bit virtuous, gotta try this one.
What You’ll Need (Substitutes Welcome!)
- 2 cups shredded cooked chicken (leftover rotisserie is a lifesaver; grilled works, too!)
- 1 cup sugar-free BBQ sauce (I use the kind from the store—my cousin makes her own but who has time?)
- 2 cups riced cauliflower (sometimes I use frozen, no need to fancy it up)
- 1 cup shredded mozzarella cheese (cheddar is also lovely; my grandmother swore by Tillamook, but any brand is fine)
- ½ cup red onion, thinly sliced (yellow onion works if that’s what you’ve got—once I used leeks and nobody complained)
- ⅓ cup cooked bacon, crumbled (totally optional, but bacon never hurt anyone)
- ¼ cup green onions, sliced (just for a bit of color—I skip this if I’m feeling lazy)
- ½ teaspoon garlic powder (or more, I’m not judging)
- Salt & pepper, to taste (I literally just guess here every time)
How I Throw It Together (Directions, Ish)
- Preheat your oven to 400°F (I always heat it first...except when I forget)
- In a big bowl, toss the shredded chicken with the BBQ sauce. Actually, I find it works better if you let it sit for a minute while you prep the other stuff, but if you’re in a rush, just move on
- Add the riced cauliflower, half the shredded cheese, red onion, bacon (if using), garlic powder, salt, and pepper into the bowl. Give it a good stir. If it looks messy, that’s fine—it’s not a beauty contest
- Pour all of that into a greased 9x13 baking dish. Spread it out but don’t worry if it’s uneven
- Sprinkle the rest of the cheese across the top. Sometimes I add a little more than called for. No shame
- Bake uncovered for 20-25 minutes, or until the cheese gets bubbly and golden at the edges. This is where I usually sneak a taste—the corners are always better
- Let it cool for a few (I burn my tongue every time, you think I'd learn), then sprinkle the green onions on last. That’s it—dig in!
Notes from My Trial-and-Error Kitchen
- If your BBQ sauce is really tangy, go easy on the salt—made that mistake once!
- Cauliflower releases water, so if it looks a bit soupy right from the oven, let it sit for 7-8 minutes. It thickens a bit as it cools
- You can chop everything straight in the baking dish if you’re feeling reckless—less dishes, more fun!
Experiments (And Which Ones Flopped)
- One time I used broccoli rice instead of cauliflower—not bad, but stronger flavor. My daughter didn’t buy it for a second
- Didn’t love turkey instead of chicken; tasted like leftovers before it even hit the table
- Green bell pepper? Not my fave, but go for it if you love a little crunch
Gear You’ll Want (But Improv Is Fine)
- Oven (obviously, but honestly I once made this in a toaster oven in my old apartment)
- Large mixing bowl (my big salad bowl does the trick, even though it’s technically meant for lettuce)
- 9x13 baking dish (if all you have is something smaller, just pile it a little higher...watch the cooking time!)
How Long Does It Last? (Not Long at My Place)
Officially, you can store leftovers in an airtight container in the fridge for 3 days. But, let’s be honest, it usually gets polished off by lunchtime tomorrow. Freezes fine too—just wrap it up, and reheat covered so it doesn’t dry out.
How I Like To Serve It
This is great as it is. Sometimes I scoop it onto fresh leafy greens (because balance), or if I’m feeling fancy, with a dollop of sour cream and some sliced avocado on top. On game nights, we just eat it out of the dish with forks—no judgment!
What I’ve Learned (Pro Tips, AKA Things I Messed Up)
- Don’t overbake or you’ll have barbecue brick. Once I tried to do “just five more minutes”—bad idea
- Let it sit five minutes before slicing so it doesn’t fall apart everywhere. Trust me, a scoop is better than a puddle
- Cheese on top browns quick! Keep an eye second half of baking—sometimes I get distracted scrolling on my phone and regret it
Questions I Actually Get (And My Honest Takes)
- Can I make this in advance?
- Yes, and I think it tastes even better the next day (if it survives til then)
- What do I do if I don’t have riced cauliflower?
- Honestly, you can blitz a head in your food processor, use store-bought, or just chop it up tiny. Or just try broccoli. Or—okay, on second thought, I’ve even used leftover stir fry once.
- Is there a dairy-free version?
- You can skip the cheese or use a dairy-free blend. Not exactly the same, but cheeseless BBQ is still tasty
- Can I use pork instead of chicken?
- Sure thing, just make sure it’s already cooked. Pulled pork is lovely, actually
- I don’t like onions, do I have to include them?
- Nope! Leave ‘em out or replace with something else crunchy—maybe celery? Hmm, I haven’t tried that
Also, if you’re still reading—thanks for sticking with my babble. I could write a whole other saga about the time my dog snatched half a casserole...but that’s for another day. Happy eating, and may your cheese always be bubbly and your family never spot the cauliflower!
Ingredients
- 2 cups shredded cooked chicken (leftover rotisserie is a lifesaver; grilled works, too!)
- 1 cup sugar-free BBQ sauce (I use the kind from the store—my cousin makes her own but who has time?)
- 2 cups riced cauliflower (sometimes I use frozen, no need to fancy it up)
- 1 cup shredded mozzarella cheese (cheddar is also lovely; my grandmother swore by Tillamook, but any brand is fine)
- ½ cup red onion, thinly sliced (yellow onion works if that’s what you’ve got—once I used leeks and nobody complained)
- ⅓ cup cooked bacon, crumbled (totally optional, but bacon never hurt anyone)
- ¼ cup green onions, sliced (just for a bit of color—I skip this if I’m feeling lazy)
- ½ teaspoon garlic powder (or more, I’m not judging)
- Salt & pepper, to taste (I literally just guess here every time)
Instructions
-
1Preheat your oven to 400°F (I always heat it first...except when I forget)
-
2In a big bowl, toss the shredded chicken with the BBQ sauce. Actually, I find it works better if you let it sit for a minute while you prep the other stuff, but if you’re in a rush, just move on
-
3Add the riced cauliflower, half the shredded cheese, red onion, bacon (if using), garlic powder, salt, and pepper into the bowl. Give it a good stir. If it looks messy, that’s fine—it’s not a beauty contest
-
4Pour all of that into a greased 9x13 baking dish. Spread it out but don’t worry if it’s uneven
-
5Sprinkle the rest of the cheese across the top. Sometimes I add a little more than called for. No shame
-
6Bake uncovered for 20-25 minutes, or until the cheese gets bubbly and golden at the edges. This is where I usually sneak a taste—the corners are always better
-
7Let it cool for a few (I burn my tongue every time, you think I'd learn), then sprinkle the green onions on last. That’s it—dig in!
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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