This veggie-loaded casserole is full of buffalo chicken flavor and so good right out of the oven. It comes together quickly by combining sautéed veggies, chicken, and a quick-to-make creamy buffalo sauce.

Prep: 20 minCook: 25 minTotal: 45 minutes
Servings: 8 servings 1x


  • 1 tablespoon avocado oil or olive oil
  • 3 cups fresh cauliflower rice (such as Taylor Farms, Eat Smart, Cece’s Veggie Co., or Earthbound) 
  • 2 medium carrots, diced
  • 1 small red bell pepper, diced
  • 1 medium yellow onion, diced
  • 1½ teaspoon garlic powder (or 34 garlic cloves, minced)
  • 1 teaspoon dried parsley 
  • Dash of salt and black pepper
  • 3/4 cup purchased buffalo sauce (or homemade buffalo sauce)
  • ⅓ cup mayo 
  • 2 whole eggs 
  • lbs. chicken breast, cooked and shredded (~3 heaping cups cooked shredded)
  • Optional garnishes: ranch dressing of choice (or homemade ranch), hot sauce or additional buffalo sauce, and sliced green onion).


  1. Preheat the oven to 375ºF. Grease a 3-4 qt. casserole dish (9 x 13 also works) and set aside.
  2. In a large pan over medium-high heat, add oil. Once oil is hot, add the cauliflower rice, carrots, red pepper, yellow onion, garlic powder, dried parsley, and a dash of salt and black pepper. Sauté, stirring occasionally, until the onions are translucent and the veggies are partially cooked through, 10-12 minutes. Adjust heat as necessary. Transfer the veggies to the casserole dish.
  3. While the veggies are sautéing, in a bowl, combine the buffalo sauce, mayo, and eggs. 
  4. In the casserole dish, mix together the veggies, chicken, and the sauce mixture. Spread out the mixture in an even layer. 
  5. Bake, uncovered, for 20-25 minutes or until center is set. 
  6. Remove from oven and drizzle with ranch, hot sauce or additional buffalo sauce, sliced green onion, and and a dash black pepper. Serve hot.


The recipe was originally published October 24, 2019; Blog post updated March 8, 2023 with no changes to the recipe. 

Nutrition Information

  • Serving Size: 1/8 of recipe
  • Calories: 325
  • Fat: 23 g
  • Sodium: 620 mg
  • Carbohydrate: 8 g
  • (Fiber: 2 g
  • Sugar: 3 g)
  • Protein: 21 g


© The Real Food Dietitians
Recipe By: Stacie Hassing