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Healthy Buffalo Chicken Casserole - Lighter Comfort With Big Flavor

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

Ingredients
  

  • 2 to 2 1/2 cups cooked chicken, shredded or chopped (rotisserie works well)
  • 3 cups cauliflower rice (fresh or frozen, thawed and squeezed dry)
  • 1 cup celery, finely chopped
  • 1/2 cup carrots, finely chopped (optional for sweetness and color)
  • 1/2 small red onion, finely chopped (or 3 green onions, sliced)
  • 3/4 cup Buffalo hot sauce (such as Frank’s RedHot)
  • 3/4 cup plain Greek yogurt (2% or 0%)
  • 2 large eggs, lightly beaten
  • 1/2 cup low-fat shredded mozzarella or part-skim shredded cheddar
  • 1/4 cup crumbled blue cheese (optional, for topping)
  • 1 tablespoon olive oil or avocado oil
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon smoked paprika (optional)
  • Salt and black pepper, to taste
  • Fresh parsley or chives, chopped, for garnish

Method
 

  1. Preheat and prep: Heat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish.
  2. Cook the veggies: Warm the oil in a large skillet over medium heat. Add celery, carrots, and onion with a pinch of salt. Cook 5–7 minutes until softened. Stir in cauliflower rice and cook 3–4 minutes more to release moisture. Remove from heat.
  3. Make the sauce: In a large bowl, whisk the Greek yogurt, Buffalo sauce, eggs, garlic powder, onion powder, smoked paprika, and a good crack of black pepper. Taste and adjust salt if needed.
  4. Combine: Add the shredded chicken and the cooked veggie mixture to the bowl. Stir until everything is well coated. Fold in half of the shredded cheese.
  5. Assemble: Spread the mixture evenly in the baking dish. Sprinkle the remaining shredded cheese on top.
  6. Bake: Place on the center rack and bake 25–30 minutes, until set in the center and bubbling at the edges.
  7. Finish: If using, sprinkle blue cheese over the hot casserole and let it rest 5–10 minutes. Garnish with chopped parsley or chives.
  8. Serve: Scoop into bowls. Add extra hot sauce, a squeeze of lemon, or a drizzle of light ranch if you like.