We transplanted to the Boston area about 7 years ago and the one thing I miss most from home (upstate NY) is a really good chicken wing. The buffalo wing was born in my neck of the woods and for whatever reason, other regions have a tough time replicating its awesomness. This buffalo chicken casserole does the trick. Big time.
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HIGH FAT, LOW CARB CASSEROLE
In all of my years “dieting” the main thing I tried to avoid was fat. Thankfully, the keto diet doesn’t follow that principle. Healthy fats, protein and staying low carb are key ingredients to fueling your body the keto way.
Now…just because high fat is “okay” on this diet, doesn’t mean you need to go crazy on it either. Since we meal prep and plan, we always ensure the majority of our meals are filled with low carb veggies, grass-fed proteins and healthy fats (like avocados and oils).
BUFFALO CHICKEN DONE RIGHT
I’m not sure what it is, but buffalo-style anything served outside the new york state line just don’t taste the same. Maybe its because people don’t use Frank’s Red Hot or are afraid to put a bit of butter in their wing sauce. Either way, the best way to do buffalo chicken right is with lots of Red Hot and butter. If you’re making a dip (buffalo chicken dip is THE BOMB!) you want to make sure you’re using cream cheese and blue cheese or ranch to build your layers.
This buffalo chicken casserole was born on this concept (only I traded out the butter for eggs to make it awesomer). I took my favorite NY food (buffalo chicken wings) and my favorite appetizer (buffalo chicken dip) and combined it into the most magical meal in the land.
GREAT FOR MEAL PREP
I prep and bake this casserole on Sundays, break out the servings and pack them in glass containers with steamed broccoli for lunches. You can top it with some crumbly blue cheese or gorgonzola if you really want to have your mind blown! Or, drizzle a little ranch dressing. We like this one from Primal Kitchen.
TOOLS & TIPS
To get 6 good-size servings, use a two quart, 7″ x 11″ rectangular baking dish. If you don’t feel like roasting the chicken, you can use a store-bought rotisserie. This kitchen scale is my JAM – without it I have no clue what I’m putting in a recipe (I’m either way overboard or way under in ounces). Anyway, you can grab a rotisserie chicken, cut it up and weigh your meat before building your casserole.
To make it a meal, we serve it with steamed broccoli, but you could totally cut up some celery and carrots and dip them in blue cheese too.
GET THE RECIPE
The complete recipe is below. If you have a go-to buffalo chicken recipe or chicken casserole you love, drop me the link! I’d love to give it a try 🙂
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