Are you tired of boring, bland meals that leave you unsatisfied? Get ready to revolutionize your dinner game with this mouthwatering BBQ Chicken Cauliflower Rice Casserole! This isn't just another recipe - it's a culinary adventure that combines the smoky goodness of BBQ sauce, tender shredded chicken, and low-carb cauliflower rice into one irresistible dish that will have your family begging for seconds. Perfect for busy weeknights or weekend gatherings, this casserole is about to become your new go-to meal that's both delicious and nutritious!
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 1 lb chicken breast, cooked and shredded
- 2 cups cauliflower rice
- 1 cup BBQ sauce
- 1 cup shredded cheese
- 1/2 cup diced onion
- 1 tsp garlic powder
- Salt and pepper to taste
Instructions
- Preheat the oven to 375°F (190°C). Lightly grease a 9x13 inch baking dish with cooking spray or olive oil.
- If not already prepared, cook chicken breasts by either baking, grilling, or poaching until fully cooked through. Once cooled, shred the chicken using two forks into bite-sized pieces.
- In a large skillet over medium heat, sauté diced onions until translucent and slightly golden, approximately 3-4 minutes.
- Add cauliflower rice to the skillet and cook for 3-5 minutes, stirring occasionally, until it becomes slightly tender and releases moisture.
- In a large mixing bowl, combine shredded chicken, cooked cauliflower rice, BBQ sauce, garlic powder, salt, and pepper. Mix thoroughly to ensure even distribution of ingredients.
- Transfer the mixture into the prepared baking dish, spreading it evenly across the surface.
- Sprinkle shredded cheese over the top of the casserole, covering the entire surface.
- Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and slightly golden and the casserole is heated through.
- Remove from oven and let rest for 5 minutes before serving to allow the casserole to set.
- Serve hot, optionally garnishing with fresh chopped parsley or green onions for added freshness.
Tips
- For maximum flavor, use homemade or high-quality BBQ sauce that has a good balance of sweetness and tanginess.
- If you're short on time, use rotisserie chicken or pre-cooked chicken to speed up the preparation process.
- Make sure to drain excess moisture from the cauliflower rice to prevent a watery casserole. You can do this by patting it with paper towels or cooking it slightly longer in the skillet.
- Experiment with different cheese blends like a mix of cheddar and monterey jack for added complexity.
- For a low-carb version, ensure your BBQ sauce is sugar-free or use a minimal amount.
- Let the casserole rest for 5-10 minutes after baking to allow the ingredients to set and make serving easier.
- Customize by adding additional vegetables like bell peppers or spinach for extra nutrition.
Nutrition Facts
Calories: 350kcal
Carbohydrates: 20g
Protein: 35g
Fat: 12g
Saturated Fat: 5g
Cholesterol: 95mg
