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Low Carb Bang Bang Chicken Casserole

This Low Carb Bang Bang Chicken Casserole layers tender chunks of chicken, a creamy sweet-heat Bang Bang sauce, cauliflower instead of rice, and plenty of melty cheese for a bubbly, golden keto comfort meal. Juicy chicken thighs or breasts are folded with roasted cauliflower and coated in a mayo-based Bang Bang sauce sweetened with erythritol or monk fruit, then baked until hot and slightly crisp on top. With no grains, no sugar, and keto-friendly ingredients in every layer, this casserole delivers spicy, tangy, cheesy satisfaction while staying within low-carb macros. It is ideal for meal prep, reheats beautifully, and pairs perfectly with a simple green salad or roasted low-carb vegetables.
Course Casserole, Dinner, Lunch, Main Course
Cuisine American, Asian-Inspired, Keto, Low Carb
Keyword bang bang chicken, gluten free, keto casserole, low carb chicken, meal prep
Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings 6 servings
Calories 520kcal

Equipment

  • 9x13 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 9x13 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

For extra flavor, marinate the chicken in a few tablespoons of the Bang Bang sauce for 15 to 30 minutes before cooking, reserving the rest of the sauce for tossing after the chicken is seared. To keep the casserole from becoming watery, make sure the cauliflower is very dry and roasted until it just begins to brown before adding the sauce and cheese. You can substitute broccoli florets for some or all of the cauliflower, or use a mix of both, while keeping the dish keto friendly. Adjust the heat level by changing the amount of sugar free hot sauce and red pepper flakes, and remember that spice intensity can mellow slightly after baking. For meal prep, assemble the casserole through adding the cheese, cover tightly, and refrigerate up to 24 hours before baking, adding a few extra minutes of bake time if going straight from the refrigerator to the oven.

Nutrition

Serving: 1g | Calories: 520kcal | Carbohydrates: 8g | Protein: 36g | Fat: 39g | Saturated Fat: 13g | Cholesterol: 175mg | Sodium: 920mg | Fiber: 2g | Sugar: 3g