This keto BBQ chicken casserole is a deliciously easy way to enjoy all the flavors we love about a barbecue with very little effort!
Packed with chicken, cheese, and a flavorful low carb BBQ sauce, this casserole is sure to become a family favorite in no time. And best of all, it’s low-carb and keto-friendly.
Do you know what else is great about this recipe? You can use leftover rotisserie chicken. Perfect for when you need something simple and quick to feed the family.
That’s right, it’s a recipe the whole family will love, even if they are not on a keto diet. It’s that yummy and filling.
Plus, you can make this keto casserole in advance and then just reheat it for an easy weeknight meal. Just pop it in the oven to reheat, and you’re good to go!
Be sure to check out our featured keto casseroles for more tasty keto recipes!
Low-Carb BBQ Chicken Casserole
Shredded chicken and cauliflower rice are smothered in a keto-friendly sweet and tangy barbecue sauce and then baked with a layer of shredded cheddar cheese goodness and bacon bits. What more can you ask for?
This easy keto barbecue chicken casserole makes the perfect any-time-of-the-year meal! It’s one you’ll want to add to your keto meal planning rotation.
The recipe calls for chicken breasts that have been poached and then shredded, but you could use chicken thighs or, as I mentioned before, leftover rotisserie chicken.
Ingredients Needed To Make A Keto BBQ Chicken Casserole
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Note that the full printable recipe card is at the bottom of the page.
- Cooked boneless chicken breasts, shredded (can be substituted for rotisserie chicken)
- Garlic powder
- Black pepper
- Onion powder
- Frozen cauliflower rice cooked
- Shredded cheddar cheese or Mexican cheese blend
- Real bacon bits or slices of cooked bacon crumbled
- Chopped green onions for garnish
- Chopped parsley for garnish
BBQ Sauce
I used my recipe for Keto BQQ sauce and added a small can of tomato sauce to extend the sauce. The full recipe is included in the recipe card.
You could, however, substitute the homemade BBQ sauce for a jar of G Hughes Sugar-Free BBQ sauce to save extra time.
Just note that using a premade sauce purchased at the grocery store means that the carb count will likely be higher.
This delicious casserole has 7.6 net carbs per serving when using our BBQ sauce and boneless, skinless chicken breasts.
How To Make Keto BBQ Chicken Casserole
To make this keto-friendly BBQ chicken casserole recipe, you’ll start by cooking the frozen cauliflower rice in the microwave according to the instructions on the bag, placing it in a medium-sized bowl, and then seasoning it with salt and pepper.
If you need to rice your cauliflower, you can refer to our keto cauliflower rice recipe for instructions.
Next, you‘ll cook your boneless chicken breasts by poaching or using leftover chicken instead.
To poach the chicken breasts, cover them with water and cook them on the stovetop at a low simmer until the chicken is cooked through.
The best way to tell if the chicken is fully cooked is to use a meat thermometer on the thickest part of the chicken and wait for it to register 165 degrees F.
Anything under this internal temperature is considered raw chicken and would need more cooking time.
It’s important to cook slowly, as this will ensure the chicken does not become tough and keeps it moist and tender.
I recommend adding a couple of teaspoons of Italian dry herbs to the poaching water to further enhance the flavor.
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Note that you can cook your chicken your favorite way for this low-carb dinner, including using leftover rotisserie chicken.
Once the chicken is cooked, it’s time to toss the chicken with the dry seasoning before shredding the chicken.
How To Quickly Shred Your Chicken
I have several ways you can shred your chicken easily. The following are my tips.
- Two-Forks– Shred the chicken by using the two-fork method, where you hold one end of the chicken while you pull the other fork across the flesh of the chicken until it shreds.
- Food Processor: If you have a large food processor, this method works like a charm. Simply add the boneless pieces of chicken to the food processor and process until they shred.
- Stand-up Mixer/Hand Mixer– My favorite method is shredding the chicken in a stand-up mixer with the paddle attachment. I find this method is not only quick but produces the most consistent results.
Assembling The BBQ Chicken Casserole
To assemble the chicken casserole, start by adding the layer of cooked cauliflower rice to the bottom of a buttered 9×13 inch casserole dish.
Then add half of the prepared BBQ sauce over the cauliflower rice and try to spread it evenly.
Next, add the shredded chicken breast on top of the cauliflower rice layer, spreading it evenly.
Then, drizzle the remaining sugar-free BBQ sauce over the top of the chicken and sprinkle the shredded cheese over the entire casserole.
Lastly, sprinkle the bacon bits over the entire surface of the casserole.
At this point, you can choose to cover well the casserole and refrigerate it to bake within the next two days or freeze and bake at a later date.
Bake the casserole in a preheated 350-degree oven for 35–45 minutes until the cheese melts and has lightly browned around the edges.
Garnish with chopped green onions and parsley before enjoying.
Store your leftovers in the refrigerator for up to three days, or freeze them for up to a month.
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Do you know what would make a great side dish for this BBQ keto chicken casserole recipe? Our keto cole slaw!
I sure hope you will give this chicken recipe a try. Once you do, make sure you remember to tag us on Instagram and Facebook.
Doing so is what encourages this girl to keep sharing and perfecting her recipes.
Consider also visiting our Amazon Store for recommendations. You might be surprised by how many great keto options are at your disposal.
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Keto BBQ Chicken Casserole (Gluten-Free)
This keto BBQ chicken casserole is a deliciously easy way to enjoy all the flavors we love about barbecue with very little effort! Packed with chicken, cheese, and a flavorful low-carb BBQ sauce, this casserole is sure to become a family favorite in no time. And best of all, it's low-carb and keto-friendly.
Ingredients
- 1 1/2 pounds of cooked chicken breasts shredded, you can also use leftover rotisserie chicken
- 1 teaspoon of garlic powder
- 1/2 teaspoon of black pepper
- 1 teaspoon of onion powder
- 24 ounces of frozen cauliflower rice cooked, season the cooked cauliflower with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper.
- 2 cups of shredded cheddar cheese or Mexican cheese blend
- 1/3 cup of real bacon bits or three slices of bacon crumbled
- 1 teaspoon of salt
- 1/3 cup of chopped green onions (garnish)
- 2 tablespoons of chopped parsley
Sugar-Free BBQ Sauce
- 1 cup of sugar-free ketchup
- 1/2 cup of brown sugar-substitute
- 1/4 cup of apple cider vinegar
- 1 tablespoon of Worcestershire sauce
- 1 tablespoon of liquid smoke
- 1 1/2 teaspoons of onion powder
- 1 1/2 teaspoons of garlic powder
- 1 teaspoon of chipotle pepper
- 1/2 teaspoon of black pepper
- 8 ounces of tomato sauce
- 1/4 teaspoon of red pepper flakes
- 1/2 teaspoon of black pepper
- 3/4 teaspoon of salt
Instructions
- Cook the 24 ounces of frozen cauliflower rice in the microwave according to the instructions on the bag and place it in a medium-sized bowl. Toss the cooked cauliflower with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper. Set it aside.
- Poach the chicken breasts, if not using leftover rotisserie chicken, by covering them with water and cooking them on the stovetop at a low simmer until the chicken is cooked through. The best way to tell if the chicken is fully cooked is to use a meat thermometer on the thickest part of the chicken and for it to register 165 degrees F. Anything under this internal temperature is considered raw chicken and would need more cooking time. It's important to cook slowly as this will ensure the chicken does not become tough and keeps the chicken moist and tender. I recommend adding a couple of teaspoons of Italian dry herbs to the poaching water to further enhance the flavor.
- Proceed to make the homemade sugar-free BBQ sauce, or use 18 ounces of your favorite bottled sugar-free bbq sauce.
BBQ Sauce
In a medium-sized bowl, whisk well the brown sugar substitute and apple cider vinegar. Then add the remaining ingredients, including the tomato sauce, and combine well for a couple of minutes until everything is fully incorporated and the sugar-free sweetener has dissolved. Set it aside.
Assembling The BBQ Chicken Casserole
- Begin by adding a layer of cauliflower rice to the bottom of the 9x13-inch buttered baking dish.
- Then add half of the prepared bbq sauce over the cauliflower rice and try to spread it evenly across the entire surface.
- Next, add the shredded chicken on top of the cauliflower rice layer spreading it evenly. Then drizzle the remaining sugar-free bbq sauce over the top of the pork.
- Then, sprinkle the shredded cheese over the BBQ sauce layer. Then sprinkle the bacon bits over the entire surface of the casserole.
- At this point, you can choose to cover the casserole well with foil and refrigerate it to bake within the next two days or freeze and bake at a later date.
- Bake the BBQ chicken casserole for 35-45 minutes until the cheese melts and has lightly browned around the edges.
- Lastly, sprinkle the top of the casserole with fresh green onions and parsley and serve hot.
- Refrigerate leftovers for three days or freeze them for up to 1 month in an airtight container.
Notes
How To Shred Chicken Quickly
- Two-Forks- Shred the chicken by using the two-fork method, where you hold one end of the chicken while you pull the other fork across the flesh of the chicken until it shreds.
- Food Processor: If you have a large food processor, this method works like a charm. Simply add the boneless pieces of chicken into the food processor and process until it shreds.
- Stand-up Mixer/Hand Mixer- My favorite method is shredding the chicken in a stand-up mixer with the paddle attachment. I find this method is not only quick but produces the most consistent results.
You could substitute the homemade BBQ sauce for an 18 oz jar of G Hughes Sugar-Free BBQ sauce to save extra time.
Rotisserie Chicken Option
Note that you can substitute the chicken breasts for leftover rotisserie chicken breasts.
Nutrition Information:
Yield: 10 Serving Size: 1Amount Per Serving: Calories: 305Total Fat: 12.1gSaturated Fat: 3.3gCholesterol: 87mgSodium: 889mgCarbohydrates: 10.1gNet Carbohydrates: 7.6gFiber: 2.5gSugar: 4.6gProtein: 31.5g
Phyllis
Tuesday 23rd of August 2022
This casserole look wonderful. 10 servings is a lot for me. I was wondering if this could be split into two smaller casserole dishes. If so, how long will the uncooked dish keep in the freezer and what would you suggest for a cooking time for the smaller dish. Thank you.
Hilda Solares
Sunday 28th of August 2022
Hi Phyliss, you can certainly split the casserole into two separate dishes in which case I recommend you bake for 25-30 minutes. I recommend freezing for up to 3 weeks. Although it could certainly freeze longer I feel the flavors start to change after the three-week mark. Since nothing is really raw you can assemble and freeze it with no issue.