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Whole30 BBQ Chicken Casserole

Whole30 BBQ Chicken Casserole: Comfort Food Made Healthy

Whole30 BBQ Chicken Casserole is a healthy, one-pan dish combining chicken, veggies, and zesty sauce for guilt-free comfort food.
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Prep Time 15 minutes
Cook Time 25 minutes
Resting Time 5 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Lunch
Cuisine: American
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 1 pound Boneless, skinless chicken thighs Can substitute with chicken breast or shredded rotisserie chicken.
For the Sauce
  • 1 cup Whole30-compliant BBQ sauce Check for no added sugars or make your own.
For the Base
  • 2 cups Cauliflower rice Optional; can replace with riced broccoli or quinoa.
For the Aromatics
  • 1 medium Red onion Can use yellow onions too.
  • 3 cloves Garlic Minced.
For Cooking
  • 1 tablespoon Olive oil Essential for sautéing.

Equipment

  • Skillet
  • casserole dish
  • measuring spoons
  • Knife
  • Cutting Board

Method
 

Step‑by‑Step Instructions
  1. Preheat your oven to 375°F (190°C) and grease a casserole dish with olive oil.
  2. In a skillet, heat 1 tablespoon of olive oil and sauté sliced red onion for 5–7 minutes.
  3. Add minced garlic and sauté for about 30 seconds until fragrant.
  4. Add chicken pieces, seasoning with smoked paprika, chili powder, cumin, salt, and pepper; cook for 3–4 minutes per side.
  5. Transfer browned chicken to the casserole dish and shred into bite-sized pieces.
  6. In the dish, stir in sautéed garlic, cauliflower rice, and most of the BBQ sauce; mix well.
  7. Spread mixture evenly in the dish, top with caramelized onions, and drizzle remaining BBQ sauce on top.
  8. Bake for 20–25 minutes until bubbling and top is slightly browned; let rest for 5 minutes before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 10gProtein: 30gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gCholesterol: 90mgSodium: 400mgPotassium: 600mgFiber: 4gSugar: 2gVitamin A: 500IUVitamin C: 15mgCalcium: 20mgIron: 2mg

Notes

Leftovers can be stored in an airtight container for up to 3 days. Reheat in the oven for best results.

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