Cravings always strike at the most inconvenient times, especially when you’re committed to your keto lifestyle. Enter the Low Carb Bang Bang Chicken Casserole: a creamy, spicy, and comforting dish that satisfies those moments without derailing your low-carb goals. This casserole delivers all the cozy indulgence of classic comfort food—minus the sugar overload and carb crash.
Why does this recipe work so well for keto? First, it swaps out high-carb staples like rice and breading for nutrient-rich, low-carb vegetables and rich, flavorful ingredients, making it macros-friendly without tasting like diet food. The high protein from tender chicken keeps you full and fuels your body, truly transforming this casserole into a hearty meal. And the Bang Bang sauce? We’ve kept the creamy heat of the classic sauce but replaced sugar with keto-friendly sweeteners like erythritol or monk fruit, so you get that perfect sweet-spicy balance without the carb penalty.
Key Ingredients That Make It Work
Key ingredients make all the difference here. Choose chicken thighs for juicy richness or breasts if you prefer leaner meat—just avoid overcooking them. Cauliflower acts as the perfect low-carb base, soaking up that luscious sauce with ease. The keto-friendly Bang Bang sauce combines mayo, hot sauce, and a sweetener substitute, creating that iconic flavor without the excess carbs. And don’t underestimate the cheese; it’s the secret that binds everything together, adding creaminess and a golden finish.
Why This Casserole Beats the Traditional Version
Compared to traditional Bang Bang chicken—often breaded, fried, and coated in sugar-heavy sauce—this casserole brings the same creamy, tangy, and spicy flavors in a keto-optimized way. Its tender chicken, creamy sauce, and bubbly cheese topping create a texture and satisfaction that keeps you coming back for more, without the carb guilt.
Tips, Swaps, and Meal Prep
Get the Best Texture
For best results, sear the chicken first to lock in juices and add flavor, and ensure frozen cauliflower is well-thawed and drained to avoid a watery casserole. Grating your own cheese enhances melting and flavor, avoiding the added carbs found in pre-shredded versions.
Easy Keto-Friendly Variations
Feel free to swap cauliflower for broccoli or chicken for turkey to keep things keto-friendly and deliciously varied.
Make Ahead and Store
This casserole also shines as a meal prep champion. Assemble it ahead and refrigerate unbaked for up to 24 hours, bake when ready, and enjoy fresh comfort any night of the week. Leftovers store well for up to 4 days and reheat beautifully in the oven or microwave.
How to Serve (and Why You’ll Keep Making It)
Serve this Low Carb Bang Bang Chicken Casserole any time—whether it’s a quick weeknight dinner, a satisfying lunch, or a crowd-pleaser when entertaining. Pair it with a crisp green salad or roasted veggies to soak up every last bit of that irresistible sauce.
In summary, this dish offers the perfect balance of creamy, spicy, and cheesy flavors all within keto guidelines. It’s comfort food that feels a little rebellious but stays true to your low-carb lifestyle—a recipe destined to become a favorite in your rotation.
Low Carb Bang Bang Chicken Casserole
Equipment
- 9×13 inch casserole dish
- large skillet
- Mixing bowl
- Whisk
- Cutting board
- Chef’s knife
Ingredients
For the chicken and cauliflower base
- 2 pounds boneless skinless chicken thighs or breasts cut into bite-size pieces
- 2 tablespoons olive oil
- 1 teaspoon fine sea salt divided, or to taste
- 1/2 teaspoon black pepper
- 1 teaspoon garlic powder
- 4 cups cauliflower florets fresh or thawed from frozen, cut into small bite-size pieces
- 2 tablespoons butter for greasing the pan and optional sautéing
For the keto Bang Bang sauce
- 3/4 cup mayonnaise preferably avocado oil or olive oil based
- 1/4 cup sour cream
- 3 tablespoons sugar-free hot sauce such as Frank’s or similar, to taste
- 2 tablespoons granulated erythritol or monk fruit sweetener
- 1 tablespoon rice vinegar or apple cider vinegar unsweetened
- 1 teaspoon smoked paprika or regular paprika
- 1/4 teaspoon crushed red pepper flakes optional, for extra heat
For the cheese topping
- 1 1/2 cups shredded mozzarella cheese freshly shredded
- 1/2 cup shredded cheddar cheese freshly shredded
Optional garnishes
- 2 tablespoons sliced green onions
- 1 tablespoon toasted sesame seeds
Instructions
- Preheat the oven to 375°F and lightly grease a 9×13 inch casserole dish with butter or olive oil.
- If using frozen cauliflower florets, thaw them completely and pat very dry with paper towels to avoid excess moisture in the casserole.
- Toss the cauliflower florets with 1 tablespoon of olive oil and a pinch of salt and black pepper, then spread them in a single layer in the prepared casserole dish.
- Roast the cauliflower in the hot oven for 10 to 12 minutes until just starting to soften and pick up a little color, then remove the dish from the oven and set aside.
- While the cauliflower roasts, heat the remaining 1 tablespoon of olive oil and the butter in a large skillet over medium high heat.
- Season the chicken pieces with the remaining salt, black pepper, and garlic powder, then add them to the hot skillet in a single layer.
- Sear the chicken for 6 to 8 minutes, stirring occasionally, until the pieces are lightly browned and just cooked through, then remove the skillet from the heat.
- In a mixing bowl, whisk together the mayonnaise, sour cream, sugar free hot sauce, erythritol or monk fruit sweetener, vinegar, smoked paprika, and red pepper flakes until smooth and creamy.
- Taste the Bang Bang sauce and adjust the heat or sweetness by adding more hot sauce or sweetener as desired, keeping the sauce thick enough to coat the chicken and cauliflower.
- Add the warm cooked chicken pieces to the bowl of Bang Bang sauce and toss until every piece is generously coated.
- Scatter the roasted cauliflower into an even layer in the casserole dish if it has shifted, then spoon the sauced chicken mixture evenly over the cauliflower base.
- Sprinkle the shredded mozzarella and shredded cheddar cheeses evenly over the top of the chicken and cauliflower mixture to fully cover the surface.
- Return the casserole dish to the oven and bake for 18 to 22 minutes until the casserole is hot and bubbling around the edges and the cheese is fully melted.
- For a deeper golden and slightly crisp cheese topping, switch the oven to broil for 2 to 3 minutes, watching closely so the cheese does not burn.
- Remove the casserole from the oven and let it rest for about 5 minutes to set slightly and cool to a comfortable serving temperature.
- Garnish the top of the casserole with sliced green onions and toasted sesame seeds if using, then slice into portions and serve warm.
- Refrigerate any leftovers in an airtight container for up to 4 days and reheat in the oven or microwave until warmed through before serving.
Notes
Nutrition
