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Keto BBQ Chicken Casserole - A Comforting, Low-Carb Favorite

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 3 cups cooked shredded chicken (rotisserie or poached)
  • 1 1/2 cups keto-friendly BBQ sauce (look for no-sugar-added; see FAQ for brands and DIY tips)
  • 2 cups riced cauliflower (fresh or frozen, thawed and squeezed dry)
  • 1 small red onion, thinly sliced
  • 1 red bell pepper, sliced into thin strips
  • 1 green bell pepper, sliced into thin strips
  • 1 cup shredded mozzarella
  • 1 cup shredded cheddar
  • 2 ounces cream cheese, softened
  • 2 tablespoons olive oil or avocado oil
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon ground black pepper
  • Salt to taste
  • Optional toppings: sliced green onions, chopped cilantro, jalapeño slices, a drizzle of extra BBQ sauce

Method
 

  1. Preheat the oven to 375°F (190°C). Lightly grease a 9x13-inch casserole dish.
  2. Cook the veggies. Heat the oil in a large skillet over medium heat. Add the red onion and bell peppers. Sauté for 5–6 minutes until softened but still a bit crisp. Season with a pinch of salt and half the pepper.
  3. Prep the cauliflower rice. If using frozen, squeeze out excess moisture with a clean towel. Add the riced cauliflower to the skillet and cook 3–4 minutes to steam off more moisture. Stir in smoked paprika, garlic powder, and onion powder. Remove from heat.
  4. Make the creamy BBQ mixture. In a large bowl, whisk together the BBQ sauce and cream cheese until mostly smooth. It’s okay if a few small bits remain.
  5. Combine the chicken. Add the shredded chicken to the bowl and toss to coat evenly. Taste and adjust salt and pepper if needed.
  6. Layer the casserole. Spread the cauliflower-pepper mixture in an even layer in the baking dish. Spoon the BBQ chicken mixture over the top and spread it out.
  7. Add the cheese. Sprinkle mozzarella and cheddar evenly over the chicken.
  8. Bake. Place on the center rack and bake for 18–22 minutes, until the cheese is melted and bubbling around the edges.
  9. Finish and rest. Let the casserole rest for 5–10 minutes so it sets. Top with green onions, cilantro, or jalapeños if you like. Slice and serve.