If you’re looking for a crowd-pleasing dish that’s both hearty and wholesome, let me introduce you to BBQ Chicken Cauliflower Rice Casserole. This recipe is the very definition of comfort food reimagined: tender shreds of chicken, sweet and smoky barbecue sauce, a bounty of colorful veggies, and two kinds of gooey cheese all nestled atop light, fluffy cauliflower rice. The result? A casserole that satisfies those big, bold BBQ cravings without weighing you down. Whether you’re feeding a hungry family, meal prepping for the week, or just wanting a delicious low-carb twist on a classic, this BBQ Chicken Cauliflower Rice Casserole is about to become your new favorite.
Ingredients You’ll Need
The beauty of this casserole is how a handful of fresh, flavorful ingredients work together to create something truly irresistible. Each element brings its own magic—crunch, creaminess, spice, or that untouchable BBQ flavor. Here’s what you’ll need and why:
- Cauliflower Rice: The light, nutritious base that soaks up all the saucy, cheesy goodness while keeping it lower in carbs.
- Cooked Chicken Breast: Shredded for maximum tenderness and easy mixing with all the flavors.
- Barbecue Sauce: The star of the show! Go sugar-free for a lighter option, or use your favorite for classic BBQ sweetness and tang.
- Onion: Adds a subtle sweetness and depth of flavor to the veggie medley.
- Red Bell Pepper: Bright bursts of color and a gentle sweet crunch that makes each bite pop.
- Garlic: Just enough to add aromatic oomph without overpowering the dish.
- Smoked Paprika: For that gorgeous smoky undertone, blending beautifully with the sauce.
- Chili Powder: A hint of heat and earthiness that takes your BBQ Chicken Cauliflower Rice Casserole to the next level.
- Salt: Essential for balancing and bringing out all the layers of flavor.
- Black Pepper: Freshly ground is best for a little kick and complexity.
- Shredded Sharp Cheddar Cheese: Melts into molten, tangy ribbons across the top for ultimate cheesiness.
- Shredded Mozzarella Cheese: Lends those dreamy, stretchy cheese pulls we all crave.
- Chopped Fresh Parsley (optional): Brightens up the casserole just before serving with fresh color and flavor.
How to Make BBQ Chicken Cauliflower Rice Casserole
Step 1: Prep the Oven and Pan
First things first: preheat your oven to 375°F so it’s ready to go when you are. Lightly grease a 9×13-inch baking dish—this ensures nothing sticks, and makes serving those bubbly, cheesy squares a breeze.
Step 2: Sauté Your Veggies
Heat a large skillet over medium. Toss in your diced onion, bell pepper, and minced garlic. Sauté for about 3–4 minutes, stirring occasionally, until they’re soft and fragrant. This quick step brings out their natural sweetness and sets a flavorful foundation for the casserole.
Step 3: Cook the Cauliflower Rice
Add the cauliflower rice straight into the skillet with your veggies. Cook for another 5 minutes, stirring now and then, to let any extra moisture evaporate. This keeps your BBQ Chicken Cauliflower Rice Casserole from getting soggy and ensures every bite is packed with texture.
Step 4: Stir in Chicken, Sauce, and Spices
Now the magic happens! Stir in your shredded cooked chicken, barbecue sauce, smoked paprika, chili powder, salt, and black pepper. Mix thoroughly so everything gets evenly coated in BBQ flavor and spice—trust me, you want that deliciousness in every forkful.
Step 5: Assemble and Top with Cheese
Spoon the mixture into your prepared baking dish and spread it out evenly. Sprinkle the sharp cheddar and mozzarella evenly over the top. This double-cheese crown will melt, bubble, and brown up beautifully in the oven.
Step 6: Bake and Finish
Slide your casserole, uncovered, into the oven and bake for 20–25 minutes. When the cheese is gorgeously melted and golden, it’s ready! Let it rest for 5 minutes before digging in—this helps everything set up for perfect serving. Sprinkle with chopped parsley if you love a pop of green.
How to Serve BBQ Chicken Cauliflower Rice Casserole
Garnishes
For a finishing touch, fresh parsley adds both color and a hint of brightness. Try a sprinkle of sliced green onions, a light dusting of extra smoked paprika, or even a zigzag of ranch dressing. These little garnishes elevate both flavor and presentation so your BBQ Chicken Cauliflower Rice Casserole looks as fantastic as it tastes.
Side Dishes
This casserole is hearty enough to stand on its own, but it pairs beautifully with crisp green salads, grilled veggies, or a simple watermelon feta salad for a pop of freshness. If you’re feeling adventurous, serve with roasted sweet potato wedges or crunchy coleslaw for that classic BBQ vibe.
Creative Ways to Present
Want to impress at your next potluck or family dinner? Spoon the BBQ Chicken Cauliflower Rice Casserole into individual ramekins for personal servings. Or, scoop it into lettuce cups or bell pepper halves for a playful, colorful twist. Leftovers also make an awesome filling for wraps or stuffed baked potatoes!
Make Ahead and Storage
Storing Leftovers
Once cooled, simply cover the casserole tightly or transfer servings to airtight containers. It will keep fresh in the refrigerator for up to three days, making it perfect for meal prep or busy weeknights.
Freezing
BBQ Chicken Cauliflower Rice Casserole freezes like a dream. Cut into portions, wrap well, and store in freezer-safe containers. It’ll last up to two months in the freezer; just thaw overnight in the fridge before reheating for best texture.
Reheating
To reheat, pop individual portions in the microwave until hot, or warm the whole dish in a 350°F oven, covered, for about 15–20 minutes. If you love extra gooey cheese, add a fresh sprinkle before reheating for melty perfection every time.
FAQs
Can I use rotisserie chicken instead of cooked chicken breast?
Absolutely! Rotisserie chicken is a huge time-saver and adds lovely flavor. Just shred it and follow the recipe as written.
What if I only have frozen cauliflower rice?
No worries—just be sure to thaw and drain it very well, squeezing out excess moisture if needed. This helps keep your casserole texture spot-on.
How spicy is this casserole?
The heat is pretty mild as written, but you can always use a spicy barbecue sauce or add an extra pinch of chili powder for a kick. Or, dial it back if you’re cooking for kids and spice-sensitive eaters!
Is BBQ Chicken Cauliflower Rice Casserole gluten-free?
Yes, as long as your barbecue sauce and any store-bought spices or cheese are gluten-free, this entire recipe is safe for gluten-free diets.
Can I prep BBQ Chicken Cauliflower Rice Casserole ahead of time?
You bet! You can assemble everything the day before, cover, and refrigerate. When you’re ready to eat, bake it straight from the fridge—just add a few extra minutes to the cooking time.
Final Thoughts
Once you try this BBQ Chicken Cauliflower Rice Casserole, you’ll see why it’s such a staple in my kitchen. It’s comforting, full of flavor, and simple enough for any night of the week. If you’re looking for a fresh, cheesy, veggie-packed twist on classic BBQ flavor, give this recipe a go and see just how delicious wholesome cooking can be!
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BBQ Chicken Cauliflower Rice Casserole Recipe
- Total Time: 40 minutes
- Yield: 6 servings 1x
- Diet: Non-Vegetarian
Description
Indulge in the savory goodness of this BBQ Chicken Cauliflower Rice Casserole, a low-carb dish bursting with flavor and cheesy goodness. This easy-to-make casserole is perfect for a comforting family dinner or meal prep option.
Ingredients
Cauliflower Rice Mixture:
- 4 cups cauliflower rice (fresh or frozen, thawed and drained)
- 1 small onion, diced
- 1 red bell pepper, diced
- 2 cloves garlic, minced
- 1 teaspoon smoked paprika
- ½ teaspoon chili powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
Chicken Mixture:
- 2 cups cooked chicken breast, shredded
- 1 cup barbecue sauce (use sugar-free for low carb)
Toppings:
- 1 cup shredded sharp cheddar cheese
- ½ cup shredded mozzarella cheese
- 2 tablespoons chopped fresh parsley (optional, for garnish)
Instructions
- Preheat the oven: Preheat the oven to 375°F and lightly grease a 9×13-inch baking dish.
- Sauté vegetables: In a large skillet, sauté onion, bell pepper, and garlic until softened.
- Cook cauliflower rice: Add cauliflower rice, cook to remove excess moisture.
- Add chicken mixture: Stir in chicken, barbecue sauce, spices until combined.
- Transfer to baking dish: Spread mixture in baking dish, top with cheeses.
- Bake: Bake uncovered for 20–25 minutes until cheese is melted.
- Rest and garnish: Let rest for 5 minutes before serving, garnish with parsley if desired.
Notes
- For extra flavor, add ranch dressing or cooked bacon.
- Meal-prep ahead and refrigerate for up to 2 days.
- Use a spicy BBQ sauce for a smoky kick.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 ½ cups
- Calories: 310
- Sugar: 9g
- Sodium: 710mg
- Fat: 14g
- Saturated Fat: 6g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 4g
- Protein: 28g
- Cholesterol: 70mg
