Description
This BBQ Chicken Cauliflower Rice Casserole is a flavorful, low-carb dish combining tender chicken, smoky BBQ sauce, and nutritious cauliflower rice baked to golden perfection. Perfect for a hearty yet healthy meal that’s easy to prepare and packed with protein and veggies.
Ingredients
Protein and Vegetables
- 2 large boneless, skinless chicken breasts, cooked and chopped into small pieces
- 1 (8 oz) bag frozen cauliflower rice, defrosted
- ½ yellow onion, diced
- 3 cloves garlic, minced
Other Ingredients
- 2 tablespoons olive oil
- ¾ cup BBQ sauce
- 2 large eggs
- ½ teaspoon salt
- ½ teaspoon black pepper
- ¼ teaspoon chili powder
- ¾ cup shredded cheddar cheese
Instructions
- Preheat and Prep: Preheat your oven to 400°F (200°C). Grease an 8×8 inch baking dish with nonstick spray to prepare it for the casserole.
- Combine Ingredients: In a large bowl, mix together the chopped, cooked chicken and the defrosted cauliflower rice until evenly combined.
- Sauté Aromatics: Heat the olive oil in a skillet over medium heat. Add the diced onion and cook until softened and translucent, about 4-5 minutes. Stir in the minced garlic and cook for one more minute until fragrant.
- Mix and Bake: Add the sautéed onion and garlic to the bowl with the chicken and cauliflower rice. Stir in the BBQ sauce, eggs, salt, black pepper, and chili powder. Mix everything thoroughly to combine. Pour the mixture into the prepared baking dish and evenly top with shredded cheddar cheese. Bake for 45 minutes, or until the casserole is set and the top is golden brown.
- Serve: Allow the casserole to cool for 5 minutes before serving to let it set and make it easier to slice. Enjoy warm as a satisfying, healthy meal.
Notes
- You can substitute cooked rotisserie chicken for convenience.
- Feel free to adjust the amount of BBQ sauce depending on your taste preference or use a sugar-free BBQ sauce for a healthier option.
- To make it spicier, increase the chili powder or add a pinch of cayenne pepper.
- This casserole can be prepared a day ahead and refrigerated; just bake it fresh when ready to eat.
- Ensure the cauliflower rice is fully defrosted to avoid excess moisture in the casserole.
