There is nothing like a warm, spicy meal on a cold winter evening. You want something cozy that also makes you feel great. This buffalo chicken cauliflower casserole is the perfect solution for your family.
It packs plenty of protein to keep everyone full and satisfied. You get all the bold buffalo flavor without the heavy carbs. It is a simple, fresh meal you can feel good about serving tonight.
Why This Recipe Is a Winner
This dish is a lifesaver for your healthy reset goals. It feels like comfort food but uses light, fresh ingredients. Busy families love it because it is ready in just 40 minutes.
You only need one bowl and one baking dish for this meal. This means minimal cleanup for you after a long day. It is a budget-friendly way to use up leftover chicken too.
Simple Method
Making this casserole is incredibly straightforward and stress-free. You start by softening the cauliflower to the perfect tender-crisp texture. Then, you simply whisk together a creamy, tangy sauce in one bowl.
Even if you are a beginner cook, you can master this. You just fold everything together and let the oven do the work. It is a fail-proof recipe that turns out delicious every single time.
Simple Ingredients
These ingredients are mostly pantry staples you likely have on hand. Fresh cauliflower and lean chicken breast make a nutritious base for this meal.
- 1 large head cauliflower, cut into bite-sized florets
- 2 cups cooked chicken breast, shredded
- 1/2 cup buffalo wing sauce
- 1/2 cup plain non-fat Greek yogurt
- 4 oz low-fat cream cheese, softened
- 1 tsp garlic powder
- 1/2 tsp onion powder
- 1 cup shredded mozzarella cheese
- 1/4 cup chopped green onions
Cooking Steps
- Preheat oven to 400°F (200°C).
- Steam or boil cauliflower florets for 5 minutes until tender-crisp, then drain thoroughly.
- In a large mixing bowl, whisk together buffalo sauce, Greek yogurt, cream cheese, garlic powder, and onion powder until smooth.
- Fold the shredded chicken and drained cauliflower into the sauce mixture until evenly coated.
- Transfer the mixture to a 9×9 inch baking dish and spread evenly.
- Bake for 15 minutes.
- Sprinkle shredded mozzarella over the top and bake for an additional 10 minutes until cheese is melted and bubbly.
- Garnish with chopped green onions before serving.
Best Ways to Enjoy It
Serve this buffalo chicken cauliflower casserole while it is hot and bubbling. It looks beautiful when the green onions are scattered on top. You can serve it as a complete meal on its own.
If you want more, pair it with a crisp side salad. A drizzle of ranch dressing adds a lovely cooling touch. Set the table and enjoy a cozy night in with your family.
Keep It Fresh
This casserole stores beautifully in the fridge for up to three days. Keep it in an airtight container to maintain the fresh flavors. It is an excellent option for easy weekday lunches at work.
To reheat, place a portion in the oven at 350°F. Heat it for about 10 minutes until the cheese is gooey again. You can also use the microwave for a quick and easy meal.
Recipe Tips
- Drain the cauliflower very well to avoid a watery casserole.
- Use a rotisserie chicken to save time on busy weeknights.
- Soften the cream cheese fully so the sauce stays perfectly smooth.
- Choose a mild buffalo sauce if you are cooking for kids.
- Pat the cauliflower dry with a towel after steaming for best results.
- Add an extra sprinkle of cheese if you want it extra indulgent.
- Make the sauce ahead of time to speed up your evening prep.
Ways to Switch It Up
- Swap the mozzarella for blue cheese crumbles for a bolder bite.
- Add chopped celery to the mix for a nice crunch.
- Use shredded turkey instead of chicken for a post-holiday variation.
- Stir in some jalapeños if you love a lot of heat.
Quick Answers
Can I use frozen cauliflower for this recipe?
Yes, you can use frozen cauliflower florets to save time. Just make sure to steam and drain them very thoroughly. Excess moisture can make the sauce thinner than desired.
Is this casserole spicy?
The spice level depends on the buffalo sauce you choose. The Greek yogurt and cream cheese help mellow the heat significantly. It is generally very family-friendly and mild.
I hope this warm and spicy dish brings comfort to your table this winter. It is such a simple way to eat well without any stress.
— Katie Wood
High Protein Buffalo Chicken Cauliflower Casserole
Ingredients
- 1 large head cauliflower, cut into bite-sized florets
- 2 cups cooked chicken breast, shredded
- 1/2 cup buffalo wing sauce
- 1/2 cup plain non-fat Greek yogurt
- 4 oz low -fat cream cheese, softened
- 1 tsp garlic powder
- 1/2 tsp onion powder
- 1 cup shredded mozzarella cheese
- 1/4 cup chopped green onions
Instructions
- Preheat oven to 400°F (200°C).
- Steam or boil cauliflower florets for 5 minutes until tender-crisp, then drain thoroughly.
- In a large mixing bowl, whisk together buffalo sauce, Greek yogurt, cream cheese, garlic powder, and onion powder until smooth.
- Fold the shredded chicken and drained cauliflower into the sauce mixture until evenly coated.
- Transfer the mixture to a 9x9 inch baking dish and spread evenly.
- Bake for 15 minutes.
- Sprinkle shredded mozzarella over the top and bake for an additional 10 minutes until cheese is melted and bubbly.
- Garnish with chopped green onions before serving.
