If you love bold flavors, creamy textures, and meals that feel indulgent without wrecking your keto goals, this Keto Buffalo Cauliflower Chicken Bake is about to become a regular in your kitchen. It combines tender chicken, roasted cauliflower, rich cheese, and that unmistakable spicy buffalo kick—all baked together into a comforting, crowd-pleasing dish. This recipe delivers everything people crave from classic buffalo chicken casseroles, minus the carbs and guilt.
What makes this dish truly special is its versatility. It works beautifully as a weeknight dinner, meal-prep option, potluck contribution, or even a game-day main dish. The cauliflower replaces traditional carb-heavy ingredients while absorbing the buffalo sauce and creamy base, creating layers of flavor and texture. Whether you’re strictly keto, low-carb curious, or simply looking for a high-protein, satisfying meal, this bake checks all the boxes—simple ingredients, big flavor, and incredible comfort in every bite.
Ingredients
Equipment
Method
- Preheat your oven to 400°F (200°C). Lightly grease a large baking dish with oil to prevent sticking.
- Wash and dry the cauliflower thoroughly. Cut into bite-sized florets and place them in a mixing bowl. Toss with olive oil, salt, and pepper until evenly coated.
- Spread the cauliflower on a baking sheet and roast for 15–20 minutes until just tender and lightly golden. This step removes excess moisture and enhances flavor.
- Cut the chicken into bite-sized pieces. Season lightly with salt, pepper, garlic, onion powder, and smoked paprika.
- In a bowl or saucepan over low heat, combine cream cheese, heavy cream, and buffalo sauce. Whisk until smooth and creamy. Adjust spice level if needed.
- In the prepared baking dish, combine roasted cauliflower and seasoned chicken. Pour the buffalo cream sauce over everything and toss gently to coat evenly.
- Sprinkle shredded mozzarella and cheddar evenly over the top.
- Cover with foil and bake for 20 minutes. Remove foil and bake an additional 10–15 minutes until the chicken is fully cooked and the cheese is bubbly and golden.
- Let the bake rest for 5–10 minutes before serving. Garnish with green onions, parsley, or blue cheese if desired.
Notes
Nutritional Facts and Total Calories (Approximate, per serving)
- Calories: 420–450 kcal
- Protein: 32–35g
- Fat: 30–33g
- Net Carbs: 5–6g
- Fiber: 2g
Keto Buffalo Cauliflower Chicken Bake
Ingredient Notes
Chicken
Boneless, skinless chicken breasts provide a lean, high-protein base, while chicken thighs offer more richness and moisture due to their higher fat content. Both work well for keto, so choose based on your preference. Cut the chicken into bite-sized pieces to ensure even cooking and better sauce coverage.
Cauliflower
Cauliflower is the low-carb hero of this recipe. When roasted or baked, it develops a slightly nutty flavor and tender texture that mimics starchier vegetables. Fresh cauliflower is recommended for the best texture, but frozen florets can work if fully thawed and dried to prevent excess moisture.
Buffalo Sauce
Choose a keto-friendly buffalo sauce with no added sugar or hidden carbs. A classic cayenne-based sauce delivers heat, tang, and depth without overpowering the dish. Adjust the amount depending on your spice tolerance.
Cream Cheese
Cream cheese adds richness and creates a smooth, creamy base that balances the heat of the buffalo sauce. Full-fat cream cheese is essential for keto compliance and optimal flavor.
Heavy Cream
Heavy cream helps thin the sauce slightly while maintaining a luxurious texture. It also boosts the fat content, keeping the dish satisfying and keto-friendly.
Mozzarella Cheese
Mozzarella melts beautifully and provides that stretchy, gooey texture that makes casseroles irresistible. Use low-moisture mozzarella for best results.
Cheddar Cheese
Cheddar adds sharpness and depth, complementing the buffalo flavor. A medium or sharp cheddar works well without overpowering the dish.
Garlic
Fresh minced garlic gives the best aroma and flavor, but garlic powder is a convenient alternative. Garlic enhances the savory notes and balances the spice.
Onion Powder
Onion powder provides subtle sweetness and depth without adding carbs from fresh onions.
Smoked Paprika
This adds a gentle smoky undertone that pairs beautifully with buffalo sauce and cheese.
Salt & Black Pepper
Seasoning is key. Buffalo sauce is salty, so adjust salt carefully and taste as you go.
Green Onions & Parsley (Optional)
These add freshness, color, and a mild bite that brightens the rich, creamy bake.
Blue Cheese or Ranch (Optional)
Classic buffalo pairings. Blue cheese adds a sharp tang, while ranch provides creamy coolness—both are keto-friendly when chosen carefully.
Serving Instructions
Serve this Keto Buffalo Cauliflower Chicken Bake hot, straight from the oven. It pairs beautifully with a crisp side salad, celery sticks, or steamed low-carb vegetables. For extra indulgence, drizzle with keto ranch or crumble blue cheese over the top. This dish can be served as a main course or portioned into smaller servings for meal prep.
Tips
- Roast cauliflower first to avoid a watery casserole
- Use chicken thighs for extra juiciness
- Adjust buffalo sauce to control heat level
- Shred your own cheese for better melting
- Let the bake rest before serving for cleaner slices
- Add bacon crumbles for extra keto fat and flavor
Storage Information
- Refrigerator: Store leftovers in an airtight container for up to 4 days
- Freezer: Freeze in individual portions for up to 2 months
- Reheating: Reheat in the oven at 350°F or microwave until heated through
FAQs
1. Can I make this dairy-free?
This recipe relies heavily on dairy for texture and flavor, but dairy-free keto alternatives can be used with adjusted results.
2. Is this recipe spicy?
It has a moderate heat level, but you can easily reduce or increase the buffalo sauce to suit your taste.
3. Can I use frozen cauliflower?
Yes, but make sure it’s fully thawed and dried to avoid excess moisture.
4. Is this good for meal prep?
Absolutely. It reheats well and maintains flavor and texture for several days.
5. What can I use instead of buffalo sauce?
You can substitute with a keto-friendly hot sauce mixed with melted butter for a similar effect.
6. Can I add vegetables?
Yes—low-carb options like zucchini, spinach, or bell peppers work well in small amounts.
