Irresistible 30-Min Keto BBQ Chicken Casserole Recipe

Name: Irresistible 30-Min Keto BBQ Chicken Casserole Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: American
Ingredients: 2 cups cooked chicken, shredded; 1 cup sugar-free BBQ sauce; 1 cup shredded cheddar cheese; 1/2 cup diced onion; 1/2 cup diced bell pepper; 1 tbsp olive oil; 1 tsp garlic powder; 1 tsp smoked paprika; Salt and pepper to taste

By:

Laura

June 10, 2025

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Let me tell you about my favorite keto lifesaver – this insanely good BBQ chicken casserole that tastes like cheating (but totally isn’t!). I discovered this recipe during one of those crazy weeks when I needed dinner on the table fast, and let me tell you, it’s been in heavy rotation ever since. There’s something magical about how the smoky BBQ sauce melds with melty cheddar and tender chicken – comfort food that somehow fits your macros!

What makes this keto BBQ chicken casserole special? First, it’s ridiculously easy – we’re talking 30 minutes from fridge to fork. Second, that sugar-free BBQ sauce? You’d never guess it’s low-carb when you taste the rich, tangy goodness. And third (this is my favorite part), the leftovers taste even better the next day if they last that long!

My husband, who’s normally skeptical about “diet food,” actually requests this now. That’s when I knew I had to share it with you guys. Whether you’re new to keto or just need a break from the usual chicken-and-broccoli routine, this casserole’s about to become your new best friend.

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Why You’ll Love This Keto BBQ Chicken Casserole

Okay, let me count the ways this casserole will rock your keto world! I’m not exaggerating when I say this dish checks all the boxes for the perfect weeknight meal. Here’s why it’s become my go-to:

Weeknight superhero: You can throw this together in 10 minutes flat – I’ve literally made it while helping my kid with homework!
Flavor bomb: That combo of smoky paprika, garlic, and tangy BBQ sauce? Absolute perfection. My taste buds do a happy dance every time.
Keto magic: At just 8g net carbs per serving, you get all the comfort of BBQ without the sugar crash afterwards.
Meal prep champ: It reheats like a dream – tastes even better the next day when the flavors really meld together.
Crowd pleaser: Even my non-keto friends beg for seconds when I serve this at gatherings.
Pantry friendly: Uses simple ingredients you probably already have (rotisserie chicken saves the day again!).

The best part? That golden, bubbly cheese crust that forms on top – crunchy around the edges, gooey in the middle. I may or may not have “accidentally” made extra just so I could have the corner pieces all to myself. Don’t judge me!

Ingredients for Keto BBQ Chicken Casserole

Let me walk you through exactly what you’ll need for this flavor-packed keto casserole. I’ve made this so many times I could probably recite the ingredients in my sleep! Here’s the lineup:

2 cups cooked chicken – shredded (I always grab a rotisserie chicken when I’m in a hurry – total time saver!)
1 cup sugar-free BBQ sauce – look for one with under 3g carbs per serving (my favorite brand is G Hughes)
1 cup shredded cheddar cheese – freshly grated melts so much better than pre-shredded
1/2 cup diced onion – yellow or white, diced small so they cook evenly
1/2 cup diced bell pepper – any color works but I love the pop of red peppers
1 tbsp olive oil – for sautéing those gorgeous veggies
1 tsp garlic powder – trust me, powder works better than fresh here
1 tsp smoked paprika – the secret to that incredible BBQ flavor
Salt and pepper – to taste (don’t skip – it really brings everything together)

See? Nothing fancy – just simple ingredients that create magic when they all come together in the oven. Now let’s get cooking!

How to Make Keto BBQ Chicken Casserole

Alright, let’s dive into the fun part – turning these simple ingredients into a mouthwatering keto masterpiece! This casserole comes together quicker than you’d think, but I’ll walk you through each step so you get perfect results every time. Grab your favorite baking dish and let’s get started!

Step-by-Step Cooking Instructions

Preheat and prep: First things first – crank that oven to 375°F (190°C). This gives it time to get properly hot while you prepare everything else. Lightly grease an 8×8 baking dish – I just swipe mine with a bit of butter or olive oil.
Sauté the veggies: Heat your olive oil in a skillet over medium heat. When it shimmers, toss in the onions and bell peppers. Here’s my trick – let them cook undisturbed for about 2 minutes to get some color, then stir occasionally until they’re soft but still have a tiny bit of crunch (about 5 minutes total). You’ll know they’re ready when your kitchen smells amazing!
Mix the magic: Add your shredded chicken to the skillet along with the BBQ sauce, garlic powder, smoked paprika, salt, and pepper. Stir everything together until it’s beautifully coated – I like to let it simmer for just a minute so all those flavors start marrying together.
Layer it up: Transfer your saucy chicken mixture to the prepared baking dish, spreading it out evenly. Now for the best part – sprinkle that glorious cheddar cheese evenly over the top. Pro tip: leave about 1/2 inch around the edges so the cheese doesn’t stick to the sides while baking.
Bake to perfection: Pop it in the oven for about 20 minutes. You’re looking for that cheese to be fully melted with golden brown spots and the edges bubbling slightly. If your oven runs hot like mine, check at 15 minutes just in case!
Rest and serve: Here’s where patience pays off – let the casserole rest for 5 minutes after baking. This helps everything set up so you get clean slices instead of a cheesy avalanche (though honestly, I wouldn’t judge either way!).

A few extra pointers from my many, many test runs: If you like extra crispy cheese, broil for the last 1-2 minutes (but watch it like a hawk!). Want to amp up the smoky flavor? Add an extra pinch of smoked paprika right before baking. And whatever you do, don’t skip the resting time – I learned that lesson the hard way when I burned my mouth on molten cheese!

Tips for Perfect Keto BBQ Chicken Casserole

After making this casserole more times than I can count, I’ve picked up some foolproof tricks that’ll take yours from good to “can I get your recipe?” status. Trust me, these little touches make all the difference!

Cheese mastery: For that perfect golden crust, shred your own cheese – the anti-caking agents in pre-shredded bags can make it melt unevenly. And here’s my secret – mix half sharp cheddar with half Monterey Jack for next-level gooeyness.

Spice control: The first time I made this, I went heavy on the smoked paprika and nearly set off the smoke alarm! Start with 1 tsp, then taste the mixture before baking. You can always add more, but you can’t take it out.

Don’t overcook: Set a timer! That 20-minute mark is crucial – any longer and the cheese separates. If the top isn’t browned enough at 20 minutes, just broil for 60-90 seconds while watching like a hawk.

Rest time matters: I know it’s tempting to dive right in, but those 5 minutes of resting let the flavors settle and prevent a saucy mess when serving.

Ingredient Substitutions & Variations

One of the things I love most about this keto BBQ chicken casserole is how easily you can tweak it to suit what you’ve got on hand or change up the flavors! Here are some of my favorite variations that still keep it low-carb:

Cheese swaps: If cheddar isn’t your thing, try pepper jack for a spicy kick or Swiss for a milder flavor. My neighbor swears by smoked gouda – it adds incredible depth!
Veggie additions: Toss in some sautéed mushrooms or zucchini if you want extra veggies. One time I added riced cauliflower to stretch the servings – you couldn’t even tell it was there!
Protein options: While chicken is our star, this works great with pulled pork or even turkey. Leftover smoked brisket? Oh my goodness, yes please!
BBQ sauce alternatives: Out of sugar-free BBQ sauce? Mix 1/2 cup tomato paste with 1 tsp liquid smoke, 1 tbsp apple cider vinegar, and your favorite keto sweetener to taste.

The beauty of this recipe is that it’s practically foolproof – as long as you keep the carb count low, feel free to get creative!

Serving Suggestions for Keto BBQ Chicken Casserole

Okay, let’s talk about what to serve with this cheesy, saucy masterpiece! My family has tested all sorts of pairings, and these are our absolute favorites that keep it keto while complementing those rich BBQ flavors perfectly:

Creamy avocado salad: Just toss chunks of avocado with lime juice, cherry tomatoes, and cilantro – the cool creaminess balances the smoky casserole beautifully.
Crisp keto coleslaw: That classic crunch with a vinegar-based dressing (skip the sugary mayo versions!) cuts through the richness.
Sautéed green beans: Tossed with garlic and almond slices for texture – they soak up any extra sauce on your plate.
Cauliflower mash: Like comfort food squared! The mild flavor lets the BBQ chicken shine.

Pro tip: If I’m serving this to guests, I always put out extra napkins – it’s saucy business worth getting a little messy over!

Storage and Reheating Instructions

Okay, let’s talk leftovers because this keto BBQ chicken casserole keeps like a dream! Here’s how I handle storage to keep it tasting fresh:

Fridge storage: Cool completely (about 30 minutes), then cover tightly with foil or transfer to an airtight container. It’ll stay perfect for 3-4 days – though in my house it never lasts that long!
Freezer-friendly: For longer storage, portion it out and freeze for up to 2 months. I use individual containers for grab-and-go lunches.
Reheating magic: Microwave single portions for 1-2 minutes until heated through. For larger amounts, bake at 350°F (175°C) for 15-20 minutes covered with foil (remove foil last 5 minutes to crisp up the cheese).

Pro tip: Add a splash of chicken broth when reheating to bring back that saucy texture if needed!

Keto BBQ Chicken Casserole FAQ

I get asked about this recipe all the time, so let me tackle those burning questions you might have before diving in! Here are the answers to what folks ask me most:

Can I use store-bought rotisserie chicken?

Absolutely! Rotisserie chicken is my secret weapon for quick meals – just shred about half a standard bird to get your 2 cups. The seasoned skin adds extra flavor, but remove it if you’re watching calories. Pro tip: grab an extra one and freeze the meat for future casserole emergencies!

What if I can’t find sugar-free BBQ sauce?

No sweat – you can whip up a quick keto version at home! Mix 1/2 cup tomato paste with 1 tbsp apple cider vinegar, 1 tsp liquid smoke, 1/2 tsp garlic powder, and your favorite keto sweetener to taste. Simmer for 5 minutes and voila – instant BBQ magic!

How do I prevent the cheese from burning?

My golden rule: cover loosely with foil for the first 15 minutes, then uncover to let it get gorgeously bubbly. If your oven runs hot, try baking at 350°F instead. And always, always set that timer – distracted cooks (like me!) are the #1 cause of overdone cheese!

Can I make this dairy-free?

You sure can! Swap the cheddar for dairy-free cheese (Violife melts surprisingly well) or skip it entirely and sprinkle crushed pork rinds mixed with nutritional yeast on top for crunch. The BBQ chicken mixture still tastes amazing on its own!

Is this casserole freezer-friendly?

Oh honey, it freezes like a dream! I always make a double batch – bake one now, freeze one for later. Just assemble without baking, wrap tightly, and freeze for up to 2 months. Thaw overnight in the fridge before baking as usual. The cheese might weep a bit after freezing, but the flavor stays perfect!

Nutritional Information

Now, let’s chat about what’s actually in this delicious keto BBQ chicken casserole – because I know that’s important when you’re watching your macros! First off, full disclosure: all nutritional info here is just an estimate. Your actual counts might vary depending on the brands you use, how much cheese you actually sprinkle on top (no judgement – I’ve been there!), and any personal tweaks you make to the recipe.

That being said, here’s the general nutritional breakdown per serving when made exactly as written:

Low-carb magic: Comes in at about 8g net carbs – perfect for staying in ketosis while satisfying those BBQ cravings!
Protein packed: With all that chicken and cheese, you’re looking at around 30g protein to keep you full for hours.
Healthy fats: Between the olive oil and cheese, you get those good fats your body loves on keto.
No sugar spikes: That sugar-free BBQ sauce makes all the difference in keeping blood sugar stable.

Here’s my philosophy: food should be both delicious and nourishing. This casserole proves you don’t have to choose one over the other! Just remember – if you’re tracking closely, always calculate based on your specific ingredients. My friend Lisa once used a different BBQ sauce and was shocked to find it had hidden sugars – lesson learned!

Final Thoughts

If you’re looking for a keto dinner that’s guaranteed to satisfy those comfort food cravings without kicking you out of ketosis, this BBQ chicken casserole needs to be in your rotation ASAP! I can’t wait for you to experience how ridiculously good it is – the way that smoky-sweet sauce hugs every bite of tender chicken, how the cheese gets all golden and bubbly… absolute perfection. Don’t just take my word for it though – make it, devour it, then come back and tell me what you think! And if you snap a pic of your masterpiece, tag me – I live for seeing your kitchen creations. Happy cooking, friends!