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Keto BBQ Chicken Casserole - Comforting, Low-Carb Weeknight Favorite

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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • Cooked chicken (4 cups), shredded or chopped — rotisserie works great
  • Sugar-free BBQ sauce (3/4 to 1 cup), preferably a brand with clean ingredients
  • Cream cheese (8 oz), softened
  • Sour cream or full-fat Greek yogurt (1/2 cup)
  • Cheddar cheese (2 cups), shredded and divided
  • Cauliflower rice (3 cups), thawed if frozen and well-drained
  • Red bell pepper (1 medium), diced
  • Green onions (3), sliced, whites and greens separated
  • Smoked paprika (1 tsp)
  • Garlic powder (1 tsp)
  • Onion powder (1/2 tsp)
  • Salt and black pepper to taste
  • Olive oil or avocado oil (1 tbsp) for sautéing
  • Optional toppings: chopped bacon, jalapeños, fresh parsley, a drizzle of extra BBQ sauce

Method
 

  1. Preheat the oven: Set your oven to 375°F (190°C). Grease a 9x13-inch baking dish with a light coating of oil or cooking spray.
  2. Sauté the veggies: Heat oil in a large skillet over medium heat. Add the bell pepper and the white parts of the green onions. Cook 3–4 minutes until just softened. Stir in the cauliflower rice, season with a pinch of salt and pepper, and cook another 3–4 minutes to remove excess moisture. Take off the heat.
  3. Make the creamy base: In a large bowl, mix softened cream cheese, sour cream, smoked paprika, garlic powder, onion powder, and a little salt and pepper until smooth. A hand mixer helps, but a sturdy spoon works too.
  4. Add chicken and sauce: Fold in the shredded chicken, sautéed veggie mixture, and 1/2 cup of the sugar-free BBQ sauce. Mix until everything is evenly coated.
  5. Add cheese: Stir in 1 cup of shredded cheddar. This helps bind the casserole and adds richness.
  6. Assemble: Spread the mixture evenly in the prepared baking dish. Spoon or drizzle the remaining BBQ sauce across the top. Sprinkle the remaining 1 cup of cheddar over everything.
  7. Bake: Place in the oven and bake 20–25 minutes, until bubbling around the edges and the cheese is melted and lightly golden.
  8. Rest and garnish: Let the casserole rest for 5–10 minutes so it sets. Top with the green onion tops and any optional garnishes like chopped bacon or jalapeños.
  9. Serve: Slice into squares and serve hot. A side salad or roasted green beans keeps it low-carb and balanced.