Go Back

Healthy Buffalo Chicken Casserole - Light, Spicy, and Satisfying

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

Ingredients
  

  • Cooked chicken: 4 cups shredded or diced (rotisserie or poached)
  • Cauliflower rice: 4 cups, fresh or frozen (thawed and well-drained if frozen)
  • Celery: 1 cup, finely chopped
  • Carrots: 1/2 cup, finely diced (optional but adds sweetness and crunch)
  • Green onions: 1/2 cup, sliced (plus extra for garnish)
  • Garlic: 2–3 cloves, minced
  • Plain Greek yogurt: 1 cup (2% or nonfat)
  • Light cream cheese: 4 oz, softened
  • Buffalo sauce: 1/2 to 3/4 cup (Frank’s-style hot sauce)
  • Chicken broth: 1/3 cup (low sodium)
  • Shredded cheese: 1 to 1 1/2 cups (part-skim mozzarella, sharp cheddar, or a blend)
  • Spices: 1 tsp onion powder, 1/2 tsp paprika, 1/4–1/2 tsp cayenne (optional), salt and pepper to taste
  • Olive oil or avocado oil: 1 tbsp
  • Optional toppings: Crumbled blue cheese, chopped parsley, extra green onions, light ranch or blue cheese drizzle

Method
 

  1. Preheat and prep: Heat oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish.
  2. Sauté the veggies: In a large skillet, warm the oil over medium heat. Add celery, carrots, and a pinch of salt. Cook 4–5 minutes until slightly tender. Stir in garlic for 30 seconds, just until fragrant.
  3. Dry the cauliflower rice: Add cauliflower rice to the skillet. Cook 5–7 minutes, stirring often, until most moisture cooks off. This keeps the casserole from turning watery. Transfer to a large mixing bowl.
  4. Make the buffalo sauce mixture: In a separate bowl, whisk Greek yogurt, light cream cheese, buffalo sauce, chicken broth, onion powder, paprika, and cayenne. Season with salt and pepper to taste. It should be smooth and pourable; add a splash more broth if needed.
  5. Combine: Add cooked chicken and green onions to the large bowl with the cauliflower mixture. Pour in the buffalo sauce mixture and half the shredded cheese. Stir until everything is well coated.
  6. Assemble: Spread the mixture evenly in the baking dish. Top with the remaining cheese.
  7. Bake: Bake 20–25 minutes, until bubbly around the edges and the cheese is melted and lightly golden.
  8. Rest and garnish: Let it rest 5–10 minutes to set. Top with extra green onions, parsley, or a small sprinkle of blue cheese if you like.
  9. Serve: Enjoy as-is, or pair with a crisp side salad, roasted broccoli, or baked sweet potatoes.