Buffalo chicken and cauliflower casserole : High in protein, low in carbs

Buffalo wings were the inspiration for this casserole, this has the familiar Buffalo flavour without the sticky fingers. Covered (smothered) chicken and cauliflower in a creamy, cheesy sauce, and baked with scallions and a hint of garlic. High in protein, low in carbs — 

For those not familiar with buffalo wings this is what Wikipedia says “A Buffalo wing in American cuisine is an un-breaded chicken wing section (flat or drumette) that is generally deep-fried and then coated or dipped in a sauce consisting of a vinegar-based cayenne pepper hot sauce and melted butter prior to serving. They are traditionally served hot, along with celery sticks and carrot sticks with blue cheese dressing or, primarily outside of New York, ranch dressing for dipping. Buffalo wings are often called simply “wings”, “hot wings”, or “chicken wings”.

Buffalo wings have gained in popularity in the United States and abroad, with some North American restaurant chains featuring them as a main menu item. The name “Buffalo” is now also applied to other spiced fried foods served with dipping sauces, including boneless chicken wings (made from chicken breast meat), chicken fries, chicken nuggets, popcorn chicken, shrimp, and cauliflower. It also describes other dishes, such as pizza, that are seasoned with the Buffalo-style sauce or a Buffalo flavour seasoning.”

Have a look at the ingredients and see what you think of this low carb recipe take on Buffalo Chicken … and cauliflower casserole 


Serves Four

4 oz. (110g / 1 cup) cheddar cheese, shredded/grated
4 oz. (110g / ½ cup) cream cheese, at room temperature
½ cup (120ml) sour cream
2 tbsp hot sauce, or more to taste
2 (1 oz. / 30g) scallions (spring onions), chopped
¼ tsp garlic powder
½ tsp salt
¼ tsp ground black pepper
1 lb (450g) cooked chicken breast, cubed (
Rotisserie chicken works very well)
2 tbsp fresh chives, chopped

i) This dish can be prepared ahead and refrigerated until ready to bake. To do so, remove it from the fridge while you preheat the oven and bake for 30 minutes.
ii) Rotisserie chicken works very well in this recipe.
iii) If you like spice, add more hot sauce to the casserole. Frank’s hot sauce used in the original recipe, but some may like Cholula.


1. Preheat the oven to 350°F (180°C) and lightly grease a 9″ x 9″ (23 x 23 cm) baking dish with non-stick spray.

For further details please see here

Spring onions are also known as scallions or green onions. Spring onions are in fact very young onions, harvested before the bulb has had a chance to swell. Both the long, slender green tops and the small white bulb are edible and are good either raw or cooked. They have a similar flavour to onions but are much milder.

Dear reader, a variety of articles, and recipe ideas are within this blog, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e., use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

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