Cauliflower Buffalo Chicken Bake

Posted by Mike Miryala on

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Craving gameday flavors? This low-carb cauliflower buffalo chicken bake brings the tailgating flavor and it’s quick and easy enough to make any day of the week. Chicken is the perfect weeknight protein and a zesty buffalo sauce keeps this meal interesting. No boring casseroles tonight!

The Story of Buffalo Wings (And Their Sauce)

It’s hard to imagine a gameday without buffalo wings but they were actually invented less than 50 years ago! At the time, chicken wings were so unpopular that they were pretty much only used to make stock.

There are two competing accounts of how buffalo wings came to be but it is agreed that they were invented at the Anchor Bar in Buffalo, New York by the owner, Teressa Bellissimo. Now depending on which version of the story you subscribe to, Teressa invented buffalo wings to use up a mistaken delivery of wings or as a cheap appetizer to give out to high-spending customers [1].

Regardless of the reason for creation, it is agreed that she fried the wings without breading and that she covered them in a hot sauce-based sauce. This sauce has transcended its origins, going on to flavor all sorts of foods, including chips, chicken fingers, and in this case, a casserole.

Make-Ahead Tips

The last thing you want to do on a weeknight is spend hours preparing dinner. This low-carb buffalo chicken bake already comes together quickly but here are a few tips to speed up the process even more.

  • Roast a whole chicken on the weekend and you’ll have pre-cooked chicken to dress up for lunch and dinner all week long. If roasting a whole chicken isn’t for you, you can still pre-cook the chicken. 
  • Line your casserole dish with two layers of tin foil for easy cleanup.
  • You can make the whole casserole ahead of time if you want. Simply make casserole as directed, pour into foil dish, and allow to cool fully. Then cover tightly and freeze for up to 6 weeks before baking. Make sure to add extra time if cooking from frozen.


Low-Carb Cauliflower Buffalo Chicken Bake: A Tasty and Weight-Friendly Choice

  • Lean Protein from Chicken: Chicken breasts are a fantastic source of lean protein. Protein is known to promote feelings of fullness and satisfaction, which can help curb overeating and support weight loss or weight maintenance efforts. 
  • Cauliflower: A Low-Carb Alternative: Cauliflower is a versatile vegetable that's often used as a low-carb substitute for starchy ingredients. In this dish, cauliflower florets serve as a low-carb alternative to traditional high-carb ingredients, such as potatoes or rice. This substitution helps reduce overall carbohydrate intake.
  • Spicy Flavor with Few Calories: The combination of hot sauce and mustard in the recipe creates a spicy and tangy flavor profile. Spices and condiments like hot sauce can add flavor to dishes without significantly increasing calorie content. This can be particularly beneficial for weight-conscious individuals who want to enjoy bold flavors without excess calories.

        Cauliflower Buffalo Chicken Bake

        Prep Time: 10 minutes
        Cook Time: 30 minutes
        Yield: 6 servings
        Category: Dinner
        Cuisine: American

        Description: A gameday-inspired casserole that’ll knock your socks off.


        • 3 chicken breasts (approx. 1.5 lb or 700 g), diced and sautéed in coconut oil (or 3 cups of cooked chicken meat)
        • ½ head (300 g) of cauliflower, broken into florets
        • 1 cup (240 ml) of mayo
        • ⅓ cup (80 ml) of hot sauce (adjust if you don’t want it as spicy)
        • 3 Tablespoons (45 ml) of mustard
        • Salt and pepper, to taste


          1. Preheat the oven to 350°F (175°C).
          2. Shred the cooked chicken and mix with the rest of the ingredients. (Cook the chicken first if you don’t have cooked chicken available.) Season with salt and pepper.
          3. Pour the mixture into a small casserole dish (or 8-by-8-inch pan) and bake for 25-30 minutes until bubbling.

                                                      Nutrition: (Estimated and based on per-serving amounts.)

                                                      • Calories: 472
                                                      • Fat: 42 g
                                                      • Total Carbs: 3 g
                                                      • Fiber: 1 g
                                                      • Sugar: 1 g
                                                      • Net Carbs: 2 g
                                                      • Protein: 24 g

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