• Skip to primary navigation
  • Skip to header navigation
  • Skip to footer top navigation
  • Skip to footer bottom navigation
  • Skip to main content
  • Skip to primary sidebar
Skinny & Fit is Always Delicious
Display Search Bar
Follow me on Facebook! Follow me on Pinterest! Follow me on Instagram! Follow me on YouTube! Contact Cart

Skinny Fitalicious®

Because skinny & fit always tastes delicious

  • Weight Loss Coaching
    • Weight Loss Coaching / Free Consult
    • Client Testimonials
  • Free Class
  • Podcast
  • Recipes
    • Recipe Index
    • Hormone Weight Loss 7-Day Meal Plans
    • Protein, Fiber, Calorie Calculator
    • Free Resources for Fat Loss
    • Megan Recommends
  • Podcast
  • Cookbook
  • About
    • About Megan
    • Policies
    • Contact

BONUS!

3 Smart Strategies To Stop Cravings So You Can Lose Weight!

Home » Recipes » Dinner

Buffalo Chicken Casserole

Published: Dec 23, 2024 · Modified: May 2, 2025 by Megan

This post contains affiliate links. As an Amazon associate I earn qualifying purchases. Click here for more about this policy.

Jump to Recipe Print Recipe

Creamy, slightly spicy and absolutely hearty, this Buffalo Chicken Casserole is the perfect healthy dinner the whole family can enjoy. You’ll need just around 20 minutes of hands-on time to put it together, and there’s barely any cleanup afterwards. Best of all, it is low calorie, low carb, gluten-free, Paleo and Whole30-friendly too

Healthy buffalo chicken casserole in a baking dish garnished with parsley.

My family is obsessed with anything and everything buffalo chicken, and this healthy buffalo chicken casserole didn't disappoint! You know you gotta a winner dinner when the people in your family who hate vegetables (especially cauliflower) go back for seconds!

For more buffalo chicken-inspired recipes, you've got to try my low fat buffalo chicken dip, these lean and juicy buffalo ground chicken meatballs, and these air fryer homemade chicken nuggets. These recipes are all low carb and low calorie dishes that have been huge hits with everyone.

Why You’ll Love This Buffalo Chicken Casserole Recipe

  • Healthier: The casserole is made using healthy and wholesome ingredients and is incredibly versatile too. 
  • Easy to make: It is the perfect one pan dinner recipe that you can make when you’re looking for something easy yet delicious .
  • Crowd pleaser: With the creamy and saucy flavors, it is the perfect dish to put together when you’re feeding a crowd. It's also the perfect way to get picky eaters to like their vegetables.
  • Freezer friendly: The dish is freezer friendly, and perfect for meal prepping! You can assemble it up to 30 days ahead of time, freeze and then thaw and cook whenever you want to. 

Ingredients

Ingredients to make buffalo chicken casserole on the table before cooking.
  • Chicken: I used shredded chicken breast as the base for this recipe. You can use my Instant Pot shredded chicken or this slow cooker shredded chicken to make it! For a store-bought option, rotisserie chicken works great for shredding.
  • Cauliflower rice: To keep it low calorie and gluten-free, I used cauliflower rice instead of pasta. 
  • Egg whites: To add moisture and extra protein to the casserole. You can use one whole egg instead, but it adds more calories and reduces the protein.
  • Buffalo sauce: For that kick of heat. If you don’t have buffalo sauce, use any other hot sauce of your choice. 
  • Greek yogurt: Unsweetened plain Greek yogurt adds a nice bit of creaminess to the dish, and tones down the heat from the buffalo sauce. 
  • Veggies: I used a mix of red bell peppers, onions, and carrots. 
  • Seasonings: To season, I used some garlic powder, salt and pepper. 
  • Extra virgin olive oil: Always my favorite choice when it comes to putting together delicious, healthy and wholesome meals. You can use avocado oil if that’s what you have at hand. 
  • Parsley: Just a bit for garnish at the end!

See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.

Variations & Dietary Modifications

  • Extra veggies: You can also bulk up the dish by adding more veggies into the mix. Zucchini, mushrooms, broccoli, celery and corn are all great choices. Use what you have at hand. 
  • Meat swap: You can replicate the same recipe using shredded turkey instead of shredded chicken if you want to. You can also use cooked ground turkey or chicken as well or cook it with vegetables during preparation.
  • Dairy-free: To make the dish dairy-free, swap the Greek yogurt with any good dairy-free yogurt or cashew cream of your choice. 
  • Milder: If you are looking to make the flavor a bit less spicy, choose a mild buffalo sauce or you can reduce the amount of buffalo sauce and replace it with some broth.

How to Make Buffalo Chicken Casserole

To make this buffalo chicken cauliflower casserole, start by preheating your oven to 375 degrees. 

Vegetables and seasonings in a skillet.

Step 1: Cook the veggies. Saute the veggies in a skillet over medium heat with some olive oil until they soften. Add the salt, pepper, garlic powder and parsley and mix well. 

Cauliflower rice added to cooked vegetables in the skillet.

Step 2: Add the cauliflower rice. Add the thawed cauliflower rice to the pan and continue to cook for a few more minutes. Take this off heat and let it cool. 

Mix the buffalo sauce with the Greek yogurt.

Step 3: Make the creamy buffalo sauce. Combine the buffalo sauce, egg whites and Greek yogurt in a mixing bowl.

Buffalo sauce mixed with the shredded chicken.

Step 4: Add the shredded chicken. Add the shredded chicken to the buffalo sauce mixture and mix well.

Vegetables added to the buffalo chicken mixture.

Step 5: Add the veggies. Add the veggies to the chicken mixture and give it all a good mix.

Buffalo chicken mixture in a square baking dish.

Step 6: Arrange and bake. Transfer this mixture to a baking dish and pop it in the preheated oven and bake.

Healthy Buffalo Chicken Casserole is baked buffalo chicken recipe with cauliflower rice. A super simple and delicious one pan meal that is low calorie, low carb, gluten free, Paleo and Whole30 friendly.

Storage Directions 

  • Storing: The leftovers from this meal are crazy delicious! Usually leftovers are a toss up, but this is one dish that the leftovers are very forgiving. Store your leftover buffalo chicken casserole in the refrigerator for up to 5 days in an airtight container.
  • Freezing: To freeze leftovers, place them in freezer friendly container and store in the freezer up to 30 days. Thaw overnight in the refrigerator before reheating.
  • Reheating: Reheat the casserole in the microwave on high, pausing every 30 seconds or so, or pop it into a preheated oven for a few minutes until it has nicely warmed up. 

Serving Suggestions

Serve up the casserole with extra buffalo sauce and Greek yogurt for serving as well as a sprinkle of green onions or parsley for some color.

This casserole is hearty and delicious and works great paired with a simple salad like copycat Olive Garden salad or my healthy broccoli crunch salad!

Other simple sides like roasted broccoli or these zucchini biscuits go great too! If you prefer a grain side dish, I love this wild rice casserole!

Expert Tips

  • Quick chopping: To chop up all the veggies quickly, use a food processor. Blitz all the veggies for a quick minute, and then add them into the mix.
  • Make a double batch: If you need to feed a crowd or want to plan on extra leftovers for a future meal double all your ingredients (you can use the 2x feature in the recipe card to calculate the ingredient quantities) and bake in a rectangular baking dish.
  • Topping fun: For a bit of extra deliciousness, you can also choose to top the casserole with some shredded cheese. Mozzarella or cheddar would be great!

Recipe FAQs

I don’t have cauliflower rice. What else can I use?

If you don’t have cauliflower rice, you can make cauliflower rice in a food processor to make it or use broccoli rice instead. Another option is to replace it with a healthier grain like quinoa or brown rice if you don't need it low-carb. Remember that you’ll need to pre-cook them though. 

Can I make this casserole ahead of time?

The casserole is great for meal prepping ahead of time. Simply assemble the casserole and store in an airtight container. Freeze for up to 30 days. Thaw it overnight in the refrigerator, transfer it to a baking dish, and then pop it in the oven whenever you want to. 

A plate of buffalo chicken casserole with buffalo sauce drizzled over the top.

More Delicious Casserole Recipes

  • egg bake slice on a spatula
    Healthy Denver Omelet Casserole
  • white casserole dish with chicken and vegetables
    Healthy Chicken Pot Pie Casserole
  • Healthy Greek Chicken Casserole is a low calorie, Mediterranean meal paired with vegetables and cauliflower rice. A gluten free recipe with Greek flavors that tastes amazing!
    Healthy Greek Chicken Casserole
  • Healthy Ham and Potato Casserole is a low calorie casserole made with frozen shredded potatoes for ease loaded with broccoli and topped with a creamy cheese sauce!
    Healthy Ham and Potato Casserole with Broccoli

If you tried this buffalo chicken casserole recipe or any other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below.

A plate of buffalo chicken casserole on a plate with buffalo sauce on top and a fork to the side.

Healthy Buffalo Chicken Casserole

Megan Olson
Enjoy this creamy, spicy and hearty buffalo chicken casserole that comes together in just one pan. It's low carb, low in calories, gluten free and so much healthier too!
4.92 from 12 votes
Print Recipe Pin Recipe
Prep Time 20 minutes mins
Cook Time 25 minutes mins
Total Time 45 minutes mins
Course Dinner, Lunch
Cuisine American
Servings 4 servings
Calories 242 kcal

Ingredients
 
 

  • 1 lb Chicken Breast cooked and shredded
  • 1 ½ tbsp Olive Oil
  • ⅔ cup Carrots diced
  • 1 Red Bell Pepper diced
  • ½ cup White Onion diced
  • 12 oz Cauliflower Rice frozen and thawed
  • 1 tsp Garlic Powder
  • 1 tsp Dried Parsley
  • 2 Egg Whites
  • ¾ cup Buffalo Sauce
  • ⅓ cup Nonfat Greek Yogurt
  • salt and pepper to taste

Instructions
 

  • Preheat the oven to 375 F.
  • Heat a large skillet over medium heat with the olive oil. Add the carrots, onions and bell pepper. Sprinkle with garlic powder, dried parlsey, salt and pepper. Cook a few minutes until translucent about 4 minutes. Add the thawed cauliflower rice to the skillet. Stir and cook another 4 minutes.
  • In a large mixing bowl, whisk together the egg whites, buffalo sauce and Greek yogurt. Mix the shredded chicken in the bowl then stir in the veggies.
  • Transfer to an 8-inch x 8-inch baking dish and bake uncovered 22-25 minutes. Remove from the oven and serve immediately!

Notes

  • 1/4 of the recipe equals one serving. It's a high volume of food, but with very few calories. Consider adding a salad or grain on the side to boost the calories a bit.

Nutrition

Serving: 1servingCalories: 242kcalCarbohydrates: 11gProtein: 30gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.01gCholesterol: 73mgSodium: 1585mgPotassium: 892mgFiber: 3gSugar: 5gVitamin A: 4531IUVitamin C: 83mgCalcium: 59mgIron: 1mg
Tried this Recipe? Let me know!Let us know how it was!

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

< Previous Post
Next Post >
17124 shares
  • Share211
  • Tweet

Reader Interactions

Leave a Comment
    4.92 from 12 votes (5 ratings without comment)

    Leave a Comment Cancel reply

    Recipe Rating




  1. Mary Kaye Clouden says

    March 25, 2025 at 9:46 am

    Will I need a bigger than 8x8 pan if I double the recipe?

    Reply
    • Megan says

      March 25, 2025 at 10:38 am

      Yes, you will.

      Reply
  2. Warren Buckley says

    February 10, 2025 at 6:16 am

    Do you know roughly how many grams of egg whites I should use? I only ask because I'm going to use a carton of egg whites and I just want to know how much to use.

    Reply
    • Megan says

      February 10, 2025 at 9:52 am

      I just did a Google search for this question and one egg is 30 grams so you would need 60 grams.

      Reply
  3. Mary says

    January 01, 2025 at 3:55 pm

    Delicious and leftovers were just as amazing for work lunches! So glad I found this website- so many recipes I want to try! Thank you!

    Reply
  4. Leslie VanHoy says

    August 24, 2024 at 5:59 pm

    This recipe looks delicious.I plan to prepare it tomorrow. I read the recipe and blog post. I also followed the baking dish link to Amazon, but I'm still not sure about the correct baking dish to use. The link was to a rectangular dish, but the dish in most of the photos appears square. Will you please provide the correct baking dish size by its volume and/or its dimension in inches?

    Reply
    • Megan says

      August 26, 2024 at 10:50 am

      It's a standard 8x8 square baking dish. I updated the links in the blog post. Thanks for letting me know!

      Reply
      • Leslie VanHoy says

        September 02, 2024 at 5:26 pm

        Thank you!

        Reply
  5. Nancy says

    January 28, 2024 at 9:50 am

    This looks awesome and I want.to try it but I am allergic to eggs. Are the eggs necessary? I'd yes, could I sub another binder like flax egg?
    Thanks!!

    Reply
    • Megan says

      January 28, 2024 at 11:47 am

      I wouldn't say the egg whites are necessary although they do help to bind. I wouldn't use flax or chia eggs as they will impact the flavor and consistency a lot. If it were me, I would try Just Egg plant based substitute or egg beaters if you can do those.

      Reply
  6. Megan says

    June 23, 2023 at 3:25 pm

    Should you Cook the chicken before adding it to the dish or mix it raw and the baking cooks it?

    Reply
    • Megan says

      June 24, 2023 at 11:50 am

      It should be cooked and shredded before assembling the casserole.

      Reply
  7. Mary Pat Filer says

    June 20, 2023 at 6:28 am

    Can this be frozen after making it? TIA

    Reply
    • Megan says

      June 20, 2023 at 6:38 am

      I have not done it because it is made with cauliflower rice and that I expect would get mushy from the moisture after freezing. I suppose you could freeze it, but the flavor would be diluted from the moisture and it wouldn't taste as good.

      Reply
  8. Tracey Disher says

    February 06, 2023 at 8:57 am

    I’m wondering how much a serving is? I’m trying to keep track of my calories.

    Reply
    • Megan says

      February 06, 2023 at 9:14 am

      This is mentioned in the recipe notes. One serving equals 1/4 of the recipe.

      Reply
  9. myles says

    February 02, 2023 at 2:51 pm

    Size of Baking Sheet???? Don's see this anywhere..

    Reply
    • Megan says

      February 02, 2023 at 3:14 pm

      There is no baking sheet used for this recipe, just a casserole dish which a recommend one is linked under the ingredients section of the blog post.

      Reply
  10. Vanessa Dionisio says

    February 23, 2022 at 4:56 pm

    Perfect ! Didn’t tweak a thing and it was fantastic.

    Reply
  11. Matt says

    February 01, 2022 at 12:08 pm

    Our family loved this dish so much and the hot sauce was just the right amount. Thank you!

    Reply
  12. Raquel says

    January 31, 2022 at 4:31 pm

    As this was coming together I wasn’t sure it would have enough flavor but it pleasantly surprised me! I would suggest using a food processor or grater for fresh riced cauliflower as it makes a huge difference in the texture. I also liberally salted after adding the cauliflower to the pan and reduced the hot sauce to about 1/2 cup based on others’ reviews. Overall a solid dish!

    Reply
  13. Lynsey says

    January 17, 2022 at 8:33 pm

    A great recipe and super easy to tweak. Thanks!!!

    Reply
  14. Julia says

    January 10, 2022 at 12:00 pm

    I liked this recipe a lot and I like spicy, but I would cut the hot sauce in half next time. 3/4 of a cup was a lot and the family thought is was too spicy. Thank you for the recipe though!

    Reply
  15. chris parrish says

    January 07, 2022 at 7:11 pm

    I dont eat spicy so if I dont want to use buffalo sauce, what would you recommend?

    Reply
    • Megan says

      January 09, 2022 at 12:09 pm

      BBQQ sauce, teriyaki sauce, sweet & sour etc. would work.

      Reply

Primary Sidebar

Welcome!

Megan is a nutritionist, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 stop dieting, heal their relationship with food and lose weight sustainably. Megan lost 80 pounds herself. Here you get healthy, lower calorie recipes!

More on my weight loss coaching here

Popular

  • Healthy High Protein Burrito
  • A hand dipping a cracker into a healthier buffalo chicken dip with cottage cheese.
    Healthy Buffalo Chicken Dip
  • Healthy Greek Yogurt BagelsHealthy Greek yogurt bagels made gluten free and low calorie with just 5 ingredients. A high protein bagel made from scratch that's easy, better for you and so delicious!
    Healthy Greek Yogurt Bagels
  • Low calorie healthy banana oat muffin on a platter with more.
    Low Calorie Banana Oat Muffins

Healthy Memorial Day Recipes

  • This Low Calorie Pasta Salad is loaded with vegetables and chickpea pasta. Made light with healthy ingredients this tasty, gluten free and dairy free pasta salad recipe is one you will make time and again. Perfect for summer eating as a side dish or appetizer!
    Low Calorie Pasta Salad
  • Coconut Greek Yogurt Fruit Salad! Made with fresh fruit, Greek yogurt, vanilla and coconut milk. This salad is a healthier spin on fruit salad. Paleo + Vegan options included. Low Calorie + Gluten Free
    Healthy Greek Yogurt Fruit Salad
  • Healthy Low Calorie Coleslaw made with Greek yogurt instead of mayo and no added sugar. This simple, healthy coleslaw recipe is bursting with vegetables and nutrients while being lower in calories and fat.
    Low Calorie Coleslaw
  • Healthy Chickpea Tomato Cucumber Salad is a low calorie side dish that's easy to make, delicious and doubles as an appetizer. A light and filling side salad that goes easily with any meal and great for warm weather eating.
    Simple Chickpea Salad

Some links on this site are affiliate links for which I am compensated a small commission if the link is clicked and a purchase is made. There is no cost to you. For a full disclosure policy, visit my Policies.

My Cookbook

low calorie cookbook

Follow me on Facebook! Follow me on Pinterest! Follow me on Instagram! Follow me on YouTube!
  • Weight Loss Coaching
  • Free Weight Loss Class
  • Podcast
  • Recipe Index
  • Contact
  • Privacy
© 2025 Skinny Fitalicious® Design by Melissa Rose Design Development by Once Coupled

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.