This Whole30 BBQ Chicken Casserole is a tasty meal that brings comfort food to the table without any guilt. It’s packed with tender chicken, veggies, and a zesty BBQ sauce!
I love how easy this casserole is to whip up—it’s a one-pan wonder that makes cleanup a breeze. Plus, it’s perfect for meal prep, so I can enjoy delicious leftovers! 🍽️
Key Ingredients & Substitutions
Chicken: I recommend using boneless, skinless chicken thighs for juiciness, but breasts work just as well. If you need a quick option, shredded rotisserie chicken fits the bill—just make sure it’s Whole30 compliant!
BBQ Sauce: Finding a good Whole30-compliant BBQ sauce can be tricky, so check the labels for added sugars. If you’re making your own, blend tomatoes with apple cider vinegar, garlic, onion powder, and a bit of sweetener like date paste for a tasty swap.
Cauliflower Rice: This is optional but adds great nutrition! If you’re not keen on cauliflower, you could use riced broccoli or even cooked quinoa (if you’re not strictly on Whole30).
Red Onion: The sweetness from caramelized red onions brings depth to the dish. If red onions aren’t available, yellow onions also work well; just adjust the cooking time as they might take a little longer to caramelize.
How to Ensure Perfectly Shredded Chicken?
Shredding chicken can sometimes be tricky, but it’s all about the timing and technique. Here’s how to get it just right:
- Cook the chicken until it’s mostly done, leaving it slightly undercooked when you transfer it to the casserole dish.
- Use two forks while the chicken is still warm, and gently pull apart the meat. It will shred more easily when hot.
- Mix the shredded chicken with the remaining ingredients right away to keep the moisture in and enhance flavor distribution.
Whole30 BBQ Chicken Casserole
Ingredients You’ll Need:
- 2 pounds boneless, skinless chicken breasts or thighs
- 1 cup Whole30-compliant BBQ sauce (sugar-free, compliant)
- 1 medium red onion, thinly sliced
- 1 cup cauliflower rice (optional for extra veggies)
- 2 cloves garlic, minced
- 1 tbsp olive oil or avocado oil
- 1 tsp smoked paprika
- 1 tsp chili powder
- 1/2 tsp cumin
- Salt and black pepper to taste
- Fresh parsley, chopped for garnish
How Much Time Will You Need?
This delicious Whole30 BBQ Chicken Casserole takes about 10 minutes for prep and 25 minutes to bake, so you’re looking at a total of around 35 minutes from start to finish. Quick, simple, and satisfying!
Step-by-Step Instructions:
1. Preheat and Prepare:
Start by preheating your oven to 375°F (190°C). While it’s heating, lightly grease a medium-large casserole dish with oil to prevent sticking.
2. Cook the Onions:
In a skillet, heat the olive oil over medium heat. Add the thinly sliced red onion and cook until they soften and get a little caramelized, approximately 5-7 minutes. Once done, remove them from the skillet and set aside.
3. Sauté Garlic:
In the same skillet, toss in the minced garlic and sauté for about 30 seconds until it becomes fragrant. Keep an eye on it so it doesn’t burn!
4. Brown the Chicken:
Add the chicken breasts or thighs to the skillet. Season them with smoked paprika, chili powder, cumin, salt, and pepper. Cook the chicken for about 3-4 minutes on each side until browned, but don’t worry if it’s not fully cooked through; it will continue cooking in the oven.
5. Shred the Chicken:
Transfer the chicken to the prepared casserole dish. Using two forks, shred the chicken roughly while it’s still warm—this should be easy!
6. Mix It All Together:
In the same dish, stir in the sautéed garlic, cauliflower rice (if using), and most of the BBQ sauce. Mix everything well to ensure the flavors are evenly distributed.
7. Assemble:
Spread the chicken mixture evenly across the casserole dish and then arrange the cooked red onions over the top.
8. Add More BBQ Sauce:
Drizzle the remaining BBQ sauce over the casserole for added flavor. Yum!
9. Bake:
Pop the casserole in the preheated oven and bake for about 20-25 minutes or until it’s bubbling and slightly browned on top.
10. Garnish and Serve:
Once you pull it from the oven, sprinkle some chopped fresh parsley on top and let it cool for a few moments. Then, serve hot and enjoy the hearty goodness of your Whole30 BBQ Chicken Casserole!
This dish is truly comforting, packed with smoky BBQ flavors, tender chicken, and a delightful crunch from the red onions. Perfect for family dinners or meal prep!
Can I Use Different Types of Chicken for This Recipe?
Absolutely! While boneless, skinless chicken breasts or thighs are recommended for their tenderness, you can also use shredded rotisserie chicken for convenience. Just make sure it’s Whole30 compliant!
Can I Make This Casserole Ahead of Time?
Yes! You can prepare the casserole up to the baking step, then cover and refrigerate it for up to 24 hours. Just add a few extra minutes to the baking time if you bake it straight from the fridge.
How Do I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, simply pop it in the microwave or warm it up in the oven until heated through.
Can I Add More Vegetables to the Casserole?
Absolutely! Feel free to toss in other veggies like bell peppers, zucchini, or spinach for added nutrition and flavor. Just make sure they are chopped finely so they cook evenly.