BBQ Chicken & Broccoli Cauliflower Rice Casserole

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Cheesy BBQ chicken & broccoli cauliflower rice casserole is made with caramelized onions and cheddar cheese for an easy, low carb dinner.

A cheesy low carb casserole made with cauliflower rice, broccoli, bbq chicken and cheese. The BBQ sauce is drizzled on top and the cheesy is melted and golden

Okay, so I know every time I post a cauliflower rice recipe I say it’s my favorite, but can you blame me?!  THEY”RE SO GOOD…and did I mention low carb???

Cauliflower rice bowls, cauliflower gnocchi, cauliflower rice casseroles…keep ‘em coming.

For all those BBQ lovers out there, this is the perfect low carb cauliflower rice recipe for you.

You know that perfect BBQ chicken pizza that’s drizzled with the perfect amount of BBQ and cheese?  Yeah, it’s that good…

BBQ chicken and broccoli cauliflower rice casserole is simple, easy and tasty. 

Caramelized onions and cheddar cheese are added for extra delicious flavor. 

This cauliflower casserole is good for dinner or lunch meal prep for the week ahead.

A bowl full of cheesy, low carb cauliflower rice casserole that’s made with chicken, broccoli and BBQ sauce

To make this easy BBQ chicken and broccoli cauliflower rice casserole:

  1. Cook chicken tenders until lightly browned and no longer pink.  Set aside.
  2. In the same pan, add butter and sliced red onions and cook until onions are browned and caramelized, about 15 minutes.
  3. Add broccoli florets and cauliflower rice, cover pan and cook until broccoli is tender, about 5 minutes.  Meanwhile, cut chicken into bite sized, 1” pieces.
  4. Add chicken, BBQ sauce and cheddar cheese to cauliflower rice and broccoli.  Season with salt and pepper and stir to combine.
  5. Transfer to oven safe casserole dish, top with more cheese and bake at 375 degrees until cheese is melted and casserole is hot, about 20 minutes.
An up close shot of cheesy, low carb cauliflower rice casserole. You can see the broccoli and caramelized red onions. It’s drizzled with BbQ sauce

You can use store bought BBQ sauce or you can make your own.  The recipe critic has a delicious recipe for homemade BBQ sauce.

In my Mexican Cauliflower Rice Bowls post, I have details on how to make your own cauliflower rice if you’ve never done so, check it out!

To make cauliflower rice:

It’s very easy! Just pulse the florets in a food processor until they resemble rice.  Depending on how big your food processor is, you may need to work in batches.

How many carbs are in cauliflower rice?

Cauliflower rice has 5 grams of carbs per cup and only 25 calories per cup.

A bowl of healthy cauliflower rice with chicken, broccoli and bbq sauce. The casserole is in the background and it’s drizzled with extra BBQ sauce

Aside from being quick and easy, this casserole can be made ahead and frozen until ready to use. 

Helllooo beautiful make-ahead dinner  :).

Anddd, this BBQ chicken cauliflower rice casserole is not just for dinner…It makes a delicious hot lunch meal prep as well.  You can make it on Sunday and pack it in containers for the week.  Just reheat and you’re good to go.

A fork full of cheesy cauliflower rice casserole with chicken and broccoli. The cheese is meaty and stringy

And of course because we all love minimal cleanup…this BBQ chicken and broccoli cauliflower rice casserole is cooked all in one pan and baked in a casserole dish.

Easy cleanup and you get your protein+veggies+flavor all in one…

Giving me more time for hosing off a muddy Dallas, and mopping my muddy floors…ahh the joys of dog-motherhood ;).

BBQ Chicken & Broccoli Cauliflower Rice Casserole

Cheesy BBQ chicken & broccoli cauliflower rice casserole is made in one pan with caramelized onions and cheddar cheese, then baked in the oven for an easy, low carb casserole recipe.
Course Dinner, Lunch
Cuisine American
Keyword bbqchicken, cauliflowerrice, cauliflowerricecasserole, easyfamilydinner, healthyrecipes, lowcarbrecipe, lowcarbrecipes
Prep Time 25 minutes
Cook Time 25 minutes
Total Time 50 minutes
Servings 4
Author Wine a Little Cook A Lot

Ingredients

  • 2 tbsp Olive Oil
  • Salt to taste
  • Pepper to taste
  • 1 tsp Garlic Powder
  • 1 lb. Chicken Tenders
  • 2 tbsp Butter
  • 1 Red Onion sliced thin
  • 2 Heads Broccoli cut into florets
  • 4 cups Cauliflower Rice
  • 1 cup BBQ Sauce store bought or homemade (recipe in notes)
  • ½ cup Cheddar Cheese

Instructions

  • Preheat oven to 375 degrees.
  • Heat olive oil over medium heat. Sprinkle both sides of chicken with salt, pepper and garlic powder. Add chicken to pan and cook 5-7 minutes each side until lightly browned and no longer pink. Remove and set aside.
  • In the same pan, heat butter over medium-low, add onions and a pinch of salt. Cook, stirring occasionally until onions are caramelized, about 10-15 minutes.
  • Cut chicken into bite sized pieces, add to pan with onions along with broccoli florets, cauliflower rice and bbq sauce. Cover and cook 5-7 minutes until broccoli is tender.
  • Stir in cheddar cheese, transfer to casserole dish and cook for 20-15 minutes until cheese is bubbly and melted.


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