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Keto BBQ Chicken Casserole - Comfort Food With Smoky, Low-Carb Flavor

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

Ingredients
  

  • 3 cups cooked shredded chicken (rotisserie or poached; about 1.5 lbs before cooking)
  • 2 cups small cauliflower florets (fresh or frozen, thawed and patted dry)
  • 1 small red bell pepper, diced
  • 1/2 small red onion, thinly sliced
  • 1 cup shredded cheddar cheese
  • 1 cup shredded mozzarella cheese
  • 3/4 cup no-sugar-added BBQ sauce (look for 1–3g net carbs per serving)
  • 2 tbsp mayonnaise
  • 2 oz cream cheese, softened
  • 1 tbsp apple cider vinegar (optional, for tang)
  • 1 tsp smoked paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp cayenne pepper (optional, for heat)
  • Salt and black pepper, to taste
  • 2 tbsp olive oil or avocado oil
  • Fresh parsley or green onions, chopped, for garnish

Method
 

  1. Prep the oven and pan: Preheat to 400°F (200°C). Lightly grease a 9x13-inch baking dish.
  2. Roast the veggies: Toss cauliflower, bell pepper, and red onion with oil, smoked paprika, a pinch of salt, and black pepper. Spread on a sheet pan and roast for 12–15 minutes until crisp-tender. This step keeps the casserole from getting watery.
  3. Make the keto BBQ sauce blend: In a bowl, whisk BBQ sauce, mayonnaise, cream cheese, apple cider vinegar, garlic powder, onion powder, and cayenne. Stir until smooth. Taste and adjust salt and pepper.
  4. Combine with chicken: In a large mixing bowl, add shredded chicken and the roasted veggies. Pour in the sauce and toss until everything is well coated.
  5. Assemble the casserole: Spread the mixture into the baking dish. Sprinkle cheddar and mozzarella evenly on top.
  6. Bake: Bake for 15–18 minutes, until the cheese is melted and bubbling around the edges.
  7. Broil for color: If you like a golden top, switch to broil for 1–2 minutes. Watch closely so it doesn’t burn.
  8. Rest and garnish: Let it sit for 5 minutes to set. Garnish with chopped parsley or green onions.
  9. Serve: Spoon into bowls and enjoy as is, or pair with a simple green salad or roasted broccoli.