This keto BBQ chicken casserole brings all that smoky, tangy comfort without the carbs, ready in just 20 minutes with ingredients you likely have on hand.
I remember the first time I tried making a low-carb version of my family’s beloved BBQ chicken bake. My grandson had started eating keto, and I was determined to create something that wouldn’t make him feel like he was missing out at Sunday dinner. The kitchen filled with that familiar sweet-smoky aroma as the cheese bubbled golden in the oven, and when he took that first bite and closed his eyes with a smile, well, that’s when I knew I’d gotten it right. This keto BBQ chicken casserole has since become our go-to weeknight meal, especially when we need something hearty that doesn’t keep us in the kitchen all evening. Time to get that oven preheated.
What Makes This Keto Casserole So Special
My years of adapting traditional recipes to fit modern eating styles have taught me that the best dishes are the ones that don’t feel like compromises. This low-carb BBQ chicken delivers on flavor while keeping your nutritional goals on track.
Why this recipe works:
- Uses rotisserie chicken or meal-prepped protein for 10-minute assembly
- Requires just 5 simple ingredients, no specialty items needed
- Delivers 30g protein per serving to keep you satisfied
- Stays at only 6g net carbs without sacrificing that BBQ taste
- Reheats beautifully for grab-and-go lunches all week
- Feeds a family of four or provides multiple meal-prep portions
I’ve made this keto BBQ chicken casserole countless times on busy Wednesday evenings when everyone’s schedules overlap for just one hour. It’s become my reliable answer to “what’s for dinner” that actually gets smiles around the table.
Ingredient Spotlight
Cooked Chicken: I always use rotisserie chicken from the store because it saves time and adds extra flavor from the seasonings already on the bird. Shred it while it’s still slightly warm for the easiest prep, and don’t worry about perfect pieces; varied textures make each bite interesting.
Sugar-Free BBQ Sauce: The right sauce makes or breaks this dish, so I choose brands with 2g carbs or less per serving. In my kitchen, I prefer G Hughes or Primal Kitchen because they deliver that authentic smoky-sweet flavor without the sugar spike that would knock you out of ketosis.
Cheddar Cheese: Sharp cheddar brings a bold, tangy flavor that stands up to the BBQ sauce, and I always buy a block to shred myself rather than using pre-shredded. Freshly shredded cheese melts into that perfect bubbly, golden top layer we’re after.
Red Onion: These provide a mild, slightly sweet crunch that balances the richness of the cheese and chicken. I slice them thin so they soften during baking without needing to be pre-cooked.
Green Bell Pepper: This adds freshness and a pop of color to the casserole, plus that slight vegetal flavor cuts through the richness. I’ve learned that slicing rather than dicing gives you better texture in the finished dish.
How to Make Keto BBQ Chicken Casserole
Step 1. I always start by preheating my oven to 350°F so it’s ready when the casserole is assembled; this ensures even cooking and that perfectly bubbly cheese topping.
Step 2. Betty’s tip: If your chicken is cold from the fridge, let it sit at room temperature for 10 minutes before mixing so the BBQ sauce distributes more evenly throughout.
Step 3. In a large mixing bowl, combine your shredded chicken with the sugar-free BBQ sauce, making sure every piece gets coated. I use my hands for this because it’s faster and more thorough than a spoon.
Step 4. Add your sliced red onion and green bell pepper to the chicken mixture, tossing everything together until the vegetables are evenly distributed.
Step 5. Transfer the mixture to an 8×8-inch baking dish or similar-sized casserole pan, spreading it into an even layer so everything cooks at the same rate.
Step 6. Sprinkle the shredded cheddar cheese evenly across the top. I’ve found that covering edge to edge prevents any dry spots and creates that irresistible golden crust.
Step 7. Bake for 20 minutes until the cheese is melted, bubbly, and starting to brown at the edges. After years of making this keto BBQ chicken casserole, I know it’s perfect when you can see small bubbles breaking through the cheese layer.
Step 8. Let the casserole rest for 5 minutes before serving; this allows the sauce to thicken slightly and makes serving much neater.
Keeping This Casserole Fresh
I typically store leftovers in an airtight container in the refrigerator, where this keto BBQ chicken casserole stays fresh for up to 4 days. The flavors actually deepen overnight, making day-two lunches even better than the original dinner. Betty’s storage method works well because the cheese creates a protective layer that keeps the chicken moist underneath.
For longer storage, this casserole freezes beautifully for up to 3 months. I portion it into individual servings before freezing so I can grab exactly what I need for lunch. Wrap each portion tightly in plastic wrap, then place in a freezer-safe container or bag to prevent freezer burn. The texture holds up remarkably well; just be sure to cool it completely before freezing.
For the best texture, I reheat by placing a portion in a small oven-safe dish, covering with foil, and warming at 350°F for 15-20 minutes until heated through. If you’re in a hurry, the microwave works fine; heat on 50% power in 1-minute intervals to prevent the cheese from getting rubbery. Betty always adds a splash of water or extra BBQ sauce before reheating to restore moisture.
Perfect Partners for Keto BBQ Chicken Casserole
Cauliflower Rice: This low-carb staple soaks up the extra BBQ sauce beautifully and adds bulk to your plate without the carbs. I season mine with butter and garlic for extra flavor that complements the smokiness.
Simple Green Salad: A crisp salad with ranch or blue cheese dressing provides a cool, refreshing contrast to the warm, rich casserole. The crunch factor is essential here; think romaine, cucumber, and radishes.
Roasted Brussels Sprouts: When halved and roasted until crispy, these bring a slightly bitter, caramelized flavor that balances the sweet BBQ notes perfectly. I toss mine with bacon for an extra treat.
Zucchini Noodles: These make the meal feel more substantial while keeping carbs in check, and they twirl nicely with the shredded chicken if you toss everything together. Try pairing with this healthy zucchini fritters recipe for added variety.
Coleslaw (Sugar-Free): Betty’s family always expects coleslaw with BBQ, and a vinegar-based slaw with no added sugar provides that essential tangy crunch. The acidity cuts through the richness beautifully.
Buttered Green Beans: Simple, classic, and they add color and nutrition to your plate without competing with the bold BBQ flavors.
Creamy Scalloped Potatoes: For those not following strict keto, these make a wonderful indulgent side that soaks up the BBQ sauce nicely.
FAQs
I actually prefer dark meat for this recipe because it stays moister during baking and has richer flavor. Betty’s solution is to use whatever cooked chicken you have; rotisserie, leftovers, or meal-prepped chicken all work perfectly.
Many home cooks find success with making a quick keto BBQ sauce using tomato paste, apple cider vinegar, liquid smoke, and your preferred sweetener. The homemade version typically has even fewer carbs than store-bought options.
I recommend assembling the casserole up to 24 hours in advance, holding off on adding the cheese until you’re ready to bake. This makes weeknight dinners even easier; just top with cheese and pop it in the oven.
Easy Keto BBQ Chicken Casserole
Ingredients
Equipment
Method
- Preheat oven to 350°F (175°C).
- In a large bowl, combine shredded chicken, sugar-free BBQ sauce, red onion, and green bell pepper. Mix well until everything is evenly coated.
- Transfer mixture to an 8×8-inch baking dish and spread into an even layer.
- Sprinkle shredded cheddar cheese evenly over the top, covering the entire surface.
- Bake for 20 minutes until cheese is melted, bubbly, and lightly golden at the edges.
- Let rest for 5 minutes before serving to allow sauce to thicken slightly.
