Name: Healthy Buffalo Chicken Cauliflower Casserole Recipe
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Cuisine: American
Ingredients: 2 lbs shredded cooked chicken (about 4-5 cups); 6 cups frozen cauliflower rice (can use fresh, do not thaw if using frozen); 4 stalks celery, chopped small; 2 long carrots, chopped small; 1 small white onion, diced; 2 cloves garlic, minced; 1/2 cup hot sauce (I used Franks); 1 cup plain nonfat Greek yogurt; 1 (1 oz) packet ranch seasoning; 1/2 tsp pepper; 1/3 cup shredded cheddar cheese; Optional: 2 tbsp ranch dressing drizzle (I used Bolthouse Farms yogurt ranch)

Jump to Recipe· 4.2 from 4 reviews

I absolutely love sharing my go-to Healthy Buffalo Chicken Cauliflower Casserole Recipe because it perfectly blends comfort food vibes with a nutritious twist. This casserole is bursting with bold, spicy buffalo flavor balanced by the freshness of veggies and the smooth creaminess of Greek yogurt. It’s one of those dishes I keep coming back to when I want something satisfying that doesn’t derail my healthy eating habits. Plus, it’s surprisingly easy to put together, making it a win for busy weeknights or casual get-togethers.

Why You’ll Love This Healthy Buffalo Chicken Cauliflower Casserole Recipe

What excites me most about this casserole is the balance of flavors. The tangy heat of the hot sauce pairs so beautifully with the creamy Greek yogurt and ranch seasoning, creating a luxurious sauce that coats every bite. I also love the texture mix — the tender shredded chicken, soft but slightly crisp cauliflower rice, and bursts of crunch from celery and carrots make it a really enjoyable dish. It’s a flavor bomb without feeling heavy or greasy, which is exactly what I want in a comfort meal that’s still mindful.

Another thing I adore is how quick and simple the preparation is, especially when you’re juggling a busy schedule. Just toss all the ingredients together, pop it in the oven, and you’re basically hands-off while it bakes. It’s perfect for family dinners because it feeds a crowd easily and also shines at casual parties or even potlucks. This casserole stands out for me because it doesn’t compromise on that classic buffalo chicken taste while sneaking in veggies and healthier swaps, so everyone feels good about what they’re eating.

Ingredients You’ll Need

The image shows several small white bowls arranged on a white marbled surface, each containing different ingredients for a recipe. From the top left, there is a bowl filled with shredded cooked chicken, next to it on the right is a bowl full of cauliflower florets. Below the chicken, a bowl has two types of shredded cheese, orange and yellow, side by side. To the right of the cheese, a small bowl contains chopped green onions. Below the chicken and cheese, there is a bowl with a red sauce. Next to this, a white bowl is full of panko breadcrumbs. Under the sauce bowl, a bowl contains plain white yogurt, and next to it on the left, a smaller bowl holds sour cream. To the left of the sour cream bowl, a small bowl has salt and pepper mixed. Below the salt and pepper, another small bowl contains flour. Finally, to the right of the flour, a small bowl holds oil. All bowls are simple and white, arranged neatly on the smooth white marbled background, well lit with soft natural light, photo taken with an iphone --ar 4:5 --v 7

The ingredients are incredibly straightforward but thoughtfully chosen to deliver a casserole that’s flavorful, filling, and nutritious. Each one plays a crucial role in adding texture, color, or that signature buffalo zing to the dish.

2 lbs shredded cooked chicken: The hearty protein base that keeps this meal satisfying and substantial.
6 cups frozen cauliflower rice: Adds bulk and nutrition while keeping carbs low; no need to thaw when using frozen.
4 stalks celery, chopped small: Brings a nice crunch and freshness to balance the creamy sauce.
2 long carrots, chopped small: Offers natural sweetness and vibrant color to brighten the dish.
1 small white onion, diced: Adds depth and a subtle sharpness that complements the buffalo sauce.
2 cloves garlic, minced: Essential for that aromatic boost and extra flavor punch.
1/2 cup hot sauce: I use Frank’s for that classic buffalo heat and tanginess.
1 cup plain nonfat Greek yogurt: Keeps the mixture creamy and guilt-free with added protein.
1 (1oz) packet ranch seasoning: The secret to that irresistible, herby ranch flavor.
1/2 tsp pepper: Just a touch to enhance all the other tastes without overpowering.
1/3 cup shredded cheddar cheese: Melts on top for that perfect golden crust and cheesy finish.
Optional – 2 tbsp ranch dressing drizzle: I love using Bolthouse Farms yogurt ranch for a little extra tang when serving.

Directions

Step 1: Preheat your oven to 350 degrees Fahrenheit. This allows the casserole to bake evenly and develop a bubbling, golden top.

Step 2: In a large mixing bowl, combine the shredded cooked chicken, frozen cauliflower rice (do not thaw if using frozen), chopped celery, carrots, diced onion, and minced garlic. Stir everything together until the veggies are evenly distributed.

Step 3: Add the hot sauce, plain nonfat Greek yogurt, ranch seasoning packet, and pepper to the bowl. Mix thoroughly so every ingredient is well-coated and the buffalo flavor is evenly spread.

Step 4: Transfer the mixture to a 9×13-inch baking dish, spreading it out evenly. Sprinkle the shredded cheddar cheese on top to ensure a nicely melted, savory crust.

Step 5: Bake the casserole in the preheated oven for 35 to 40 minutes. Keep an eye out for the cheese to become golden and bubbly. Once baked, remove it and let it rest for 10 minutes before serving. I like to drizzle a bit of ranch dressing on top right before serving to add a little extra creaminess and cool contrast.

Servings and Timing

This Healthy Buffalo Chicken Cauliflower Casserole Recipe yields about 8 generous servings, making it ideal for family dinners or meal prep for the week. The prep time is brisk—around 10 minutes since most ingredients are straightforward to measure and toss together. The cook time is about 35 to 40 minutes, and you’ll want to add a 10-minute resting period to let all those flavors meld and the casserole to firm up slightly. In total, you’re looking at roughly 50 minutes from start to finish.

How to Serve This Healthy Buffalo Chicken Cauliflower Casserole Recipe

The image shows a clear glass rectangular baking dish with a creamy, orange-tinted casserole inside. The casserole has a textured, soft rice or grain base mixed with shredded white chicken pieces and small bits of tomato. On top, there is a thick layer of melted bright orange cheese, with white creamy sauce drizzled unevenly over it. Fresh green chopped herbs are sprinkled on the top, adding a fresh color contrast. A wooden spatula is lifting a portion from the right side, revealing a thick, moist inside. The dish sits on a white marbled surface with a soft cloth underneath. Photo taken with an iphone --ar 4:5 --v 7

I love serving this casserole piping hot to ensure every bite is comforting and melty. It pairs wonderfully with a fresh green salad or steamed veggies to add freshness. For a heartier side, I sometimes serve it alongside roasted sweet potatoes or even some crisp celery sticks to echo the buffalo wing vibe.

Presentation-wise, a sprinkle of chopped green onions or fresh parsley on top adds a lively pop of color and a hint of brightness. If you’re feeling fancy, a light drizzle of extra ranch dressing or a dollop of blue cheese dressing on the side really elevates the experience. I like to plate it in moderate portions since it’s hearty, leaving room for some crunchy sides or a small glass of something refreshing.

Speaking of drinks, I find this casserole pairs beautifully with a chilled lager or a crisp, light white wine like Sauvignon Blanc. If you’re going non-alcoholic, a sparkling lemonade or iced tea offers a perfect balance to the spicy, creamy flavors. Whether it’s a casual weeknight dinner or a laid-back party with friends, this dish fits right in and gets everyone happily coming back for seconds.

Variations

I love experimenting with this recipe to suit different tastes or dietary needs. For example, if you want a non-dairy version, swapping the Greek yogurt with a plant-based alternative like coconut or almond yogurt works well, just be sure to pick an unsweetened, plain variety to maintain the savory profile. Vegan eaters can substitute chicken with shredded jackfruit or seasoned tofu for a similar texture and flavor.

For a gluten-free version, you’re already mostly safe since the ingredients are naturally gluten-free, but always double-check your ranch seasoning packet and hot sauce to be sure. If you want to amp up the spice, adding a pinch of cayenne pepper or some diced jalapeños really kicks things up and adds another dimension.

Another idea is to switch out the cheddar cheese for pepper jack or mozzarella to mix the cheese profile or change the vegetables based on what you have on hand—zucchini or bell peppers would also be delightful additions. Lastly, if you have more time, try cooking this as stuffed peppers or individual ramekins for a fun presentation twist.

Storage and Reheating

Storing Leftovers

After enjoying your casserole, store any leftovers in an airtight container to keep it fresh. I recommend using glass containers with tight lids or BPA-free plastic containers for easy reheating. It will keep well in the refrigerator for up to 3 to 4 days, allowing you to enjoy this comforting meal again without hassle.

Freezing

This Healthy Buffalo Chicken Cauliflower Casserole Recipe freezes beautifully. Portion it into freezer-friendly containers or heavy-duty freezer bags, removing as much air as possible to prevent freezer burn. It can be stored frozen for up to 2 months. When you want to enjoy it, thaw it overnight in the refrigerator before reheating for best results.

Reheating

The best way I’ve found to reheat this casserole is in the oven at 350°F, covered loosely with foil to keep moisture in, for about 20-25 minutes until warm all the way through. You can also microwave portions if short on time, but be sure to cover it and stir halfway through to prevent drying out. Adding a little extra shredded cheese or a light ranch drizzle after reheating can revive that fresh-baked charm.

FAQs

Can I use fresh cauliflower instead of frozen cauliflower rice?

Absolutely! If you’re using fresh cauliflower, pulse it in a food processor until it reaches rice-like granules, then lightly steam or sauté it before mixing into the casserole. Just make sure it’s cooked enough to avoid excess moisture that could make the casserole soggy.

Is this recipe suitable for meal prep?

Yes, it’s fantastic for meal prep! It stores well and reheats beautifully, giving you fast, flavorful lunches or dinners throughout the week. Just portion it out into individual containers for grab-and-go convenience.

Can I make this casserole spicier?

Definitely! You can boost the heat by adding extra hot sauce, cayenne pepper, or fresh chopped chilies. Just adjust the spice gradually to your preference so it doesn’t overpower the creamy balance.

Is it possible to omit the cheese or use a dairy-free alternative?

Yes, you can leave out the cheese for a lower-fat option, or substitute with dairy-free cheeses like vegan cheddar shreds. It will slightly change the texture but still taste delicious.

What can I serve this with if I’m hosting a party?

This casserole is a crowd-pleaser on its own but pairs exceptionally well with crunchy veggie sticks, a crisp garden salad, or even tortilla chips for scooping. A variety of dipping sauces like extra ranch or blue cheese dressing also work great for a party spread.

Conclusion

I can’t recommend this Healthy Buffalo Chicken Cauliflower Casserole Recipe enough if you’re craving something hearty, flavorful, and healthier than your average comfort food. It’s a wonderful way to get that buffalo chicken fix with a veggie-packed twist, perfect for family meals or entertaining friends. Trust me, once you try it, it’s going to become a staple in your recipe rotation just like it is in mine!