Serves 6 • Prep: 15 mins • Cook: 35 mins • Total: 50 mins

Keto BBQ Chicken Casserole — smoky shredded chicken tossed in sugar-free BBQ sauce, layered with creamy cheese, cauliflower rice and a crunchy almond-parmesan topping. It’s low-carb comfort food that reheats beautifully and makes excellent leftovers for busy weeks.

See the full recipe below 👇

🧾 Ingredients (6 servings)

• 1.5 lbs cooked chicken, shredded (rotisserie or leftover roast)
• 1 cup sugar-free BBQ sauce (see note for a simple homemade version)
• 1 head cauliflower, riced (or 4 cups frozen cauliflower rice)
• 1 cup shredded mozzarella cheese
• 1 cup shredded cheddar cheese
• 1/2 cup cream cheese, softened
• 1/4 cup heavy cream
• 1 small onion, finely chopped
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• Salt and black pepper, to taste
• 1/2 cup almond flour (for topping)
• 1/3 cup grated Parmesan cheese (for topping)
• 2 tbsp melted butter (for topping)
• 2 tbsp chopped fresh parsley, for garnish

👨‍🍳 Instructions — Step by Step

1. Preheat & prepare: Preheat your oven to 375°F (190°C). Grease a 9x13-inch casserole dish lightly with butter or oil.
2. Sauté aromatics: Heat olive oil in a large skillet over medium heat. Add the chopped onion and cook until soft and translucent, about 4 minutes. This step builds flavor for the base.
3. Cook cauliflower rice: Add riced cauliflower to the skillet and cook 5–7 minutes, stirring occasionally, until it softens but still has a little bite. Season with smoked paprika, garlic powder, salt and pepper. Transfer cauliflower to the bottom of the prepared baking dish and spread evenly.
4. Coat the chicken: In a large bowl combine shredded chicken and sugar-free BBQ sauce. Toss until every shred is coated — taste and add a pinch of salt or more BBQ sauce if you like it saucier.
5. Make the creamy layer: In a separate bowl beat together softened cream cheese and heavy cream until smooth. Stir in half of the mozzarella and half of the cheddar until well combined.
6. Assemble: Spread the creamy cheese mixture over the cauliflower rice in the casserole dish. Spoon the BBQ-coated chicken over the cheese layer and press gently. Sprinkle the remaining mozzarella and cheddar over the top for extra melty goodness.
7. Make the crunchy topping: In a small bowl mix almond flour, grated Parmesan and melted butter. Stir until crumbly and evenly moistened. Sprinkle the topping across the surface of the casserole.
8. Bake: Place the casserole in the oven and bake uncovered for 25–30 minutes, until the casserole is bubbly and the topping turns golden brown.
9. Rest & serve: Let the casserole rest for 5 minutes after baking — this helps it set and makes serving neater. Garnish with chopped parsley and serve warm with a side of leafy greens or steamed veggies.

📋 Nutrition Info (approx. per serving)

• Calories: ~420 kcal
• Fat: ~32 g
• Protein: ~28 g
• Net Carbs: ~3–6 g (depends on BBQ sauce)

*Nutrition estimates vary by ingredients used. If you use a store-bought sugar-free BBQ sauce, check its label for carbs per serving.*

🔥 Why this works for keto

This casserole balances protein, healthy fats and minimal carbs — the chicken provides filling protein while cheeses and cream add satisfying fat that keeps you in ketosis. Cauliflower rice gives the casserole substance with very low net carbs, and a sugar-free BBQ sauce brings the smoky-sweet profile without added sugars. The almond-Parmesan topping adds texture and extra fat to keep each bite rich and satisfying.

🔁 Flavor Variations & Add-ins

• Spicy BBQ: Mix in 1–2 tablespoons hot sauce or 1 tsp chili flakes to the shredded chicken for heat.
• Green Veg Boost: Stir in 1 cup chopped spinach or kale into the cauliflower rice for extra color and nutrition.
• Mushroom & Onion: Sauté sliced mushrooms with the onion for an earthier flavor.
• BBQ Pulled Pork: Substitute pulled pork for chicken if you prefer a pork-based casserole.

🧊 Storage Tips

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat in the oven at 325°F (160°C) for 10–15 minutes until warmed through, or microwave individual portions for 1–2 minutes. To freeze: cool completely, wrap tightly and freeze for up to 2 months. Thaw overnight in the fridge before reheating.

❓ Frequently Asked Questions

Can I make this dairy-free?

Yes — swap cream cheese for a dairy-free cream alternative and use dairy-free shredded cheese. Use olive oil or ghee for the topping instead of butter.

What BBQ sauce is best for keto?

Choose a sugar-free BBQ sauce sweetened with allulose, stevia, or erythritol, or make your own with tomato paste, apple cider vinegar, smoked paprika, mustard powder and a low-carb sweetener.

Can I use fresh broccoli rice instead of cauliflower?

Yes — broccoli rice works well and adds a slightly different texture and flavor. Adjust cooking time if needed until tender.

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• Sugar-Free Cheesecake Bars | Keto Crave
• Keto Beef and Broccoli Stir-fry
• Keto Egg Muffins with Spinach & Cheese