Name: a healthy weeknight dinner or meal prep Recipe
Prep time: 20 min
Cook time: 45 min
Total time: 1 h 5 min
Cuisine: American
Ingredients: 2 pounds chicken breast, cooked and shredded; 20 ounces frozen cauliflower rice; 2 small jalapeños, finely diced, plus more for topping if desired; 1 small white or yellow onion, diced; 1 red pepper, diced; 1/2 cup shredded or finely diced carrots; 1/2 cup canned coconut cream (the thick part at the top of the can); 1/2 cup buffalo sauce; 1/4 cup ranch dressing; 1 tablespoon minced garlic; 1 teaspoon salt; 1/2 teaspoon black pepper; Green onion; Extra jalapeños

Looking for a dinner that packs a flavorful punch, is loaded with veggies, and fits into almost any diet? This jalapeño buffalo chicken casserole ticks all those boxes and more! With its creamy sauce, zingy buffalo flavor, and a generous veggie medley, it’s a casserole that everyone at the table will look forward to all week long. As both a healthy weeknight dinner or meal prep, this recipe is the tasty solution to keep your meals interesting, satisfying, and totally stress-free—whether you’re Whole30, keto, paleo, or just love a big bold casserole!

a healthy weeknight dinner or meal prep Recipe - Recipe Image

Ingredients You’ll Need

This casserole is all about straightforward ingredients that each play a key part—some bring heat, others give creaminess, and the mix of veggies delivers both flavor and color. Here’s how every ingredient works to make this dish both delicious and perfect for a healthy weeknight dinner or meal prep routine!

Chicken breast: High-protein, juicy, and the comforting base of your casserole—use leftover or freshly cooked for ease.
Frozen cauliflower rice: Keeps it low-carb and adds bulk without feeling heavy—no need to pre-cook, just toss it right in!
Jalapeños: The star of the spicy show, adding the perfect kick (keep the seeds for extra heat or remove them for a milder bite).
White or yellow onion: Offers sweetness and depth, mellowing out the spiciness beautifully.
Red pepper: Pops of color and a subtle crunch that makes every forkful interesting.
Carrots: Their slight sweetness balances out the tangy and spicy elements, while boosting nutrition.
Canned coconut cream: The thick, dreamy top layer from a can—brings unbeatable creaminess without dairy.
Buffalo sauce: For that classic tangy heat and signature zing—choose Whole30 compliant if needed.
Ranch: Either homemade or store-bought, ranch cools things down and brings everything together.
Minced garlic: Just a bit adds aromatic flavor and depth to your sauce.
Salt: Essential to bring out every ingredient’s best flavor.
Black pepper: Adds just a little kick to round out the flavors.
Optional garnishes: Green onion or extra jalapeños add fresh color and even more pop, if you want it!

How to Make a healthy weeknight dinner or meal prep

Step 1: Prep and Preheat

Before you start, preheat your oven to 400 degrees F. If you don’t have cooked chicken ready, this is a great time to bake your chicken breasts—just pop them on a sheet pan and let them cook while you prep the rest. That way, you can chop veggies and make the sauce, and your chicken will be ready to shred and add just in time.

Step 2: Mix Veggies and Chicken

In a large casserole dish, combine the shredded chicken, cauliflower rice, diced jalapeños, onion, red pepper, and carrots. Give everything a good toss so you get that beautiful rainbow of veggies evenly distributed throughout your dish. This mix sets up the hearty foundation that makes this casserole such a standout choice for a healthy weeknight dinner or meal prep.

Step 3: Make the Creamy Buffalo Sauce

Grab a small bowl and whisk together your minced garlic, coconut cream, buffalo sauce, ranch, salt, and pepper. Make sure to use the thick part of the coconut cream for max creaminess. This sauce is what takes the casserole into comfort food territory, bringing just the right amount of zest and creaminess!

Step 4: Combine and Assemble

Pour your buffalo ranch sauce over the chicken and veggie mixture. Using two forks or tongs, work the sauce evenly through the dish so every bite is saucy and flavorful. Once everything’s thoroughly coated, smooth the casserole into an even layer—this helps it bake up golden and just a little bit crispy on the edges!

Step 5: Bake to Perfection

Slide that casserole dish into your hot oven and bake for about 45 minutes. If you love a crispier top, feel free to leave it in for a few extra minutes. The whole kitchen will smell incredible, and you’ll know it’s done when the top is slightly golden with little pockets of bubbling sauce.

Step 6: Finishing Touches

Once baked, pull your casserole out and let it cool for a few minutes. Drizzle extra buffalo sauce or ranch on top, and scatter fresh green onions or extra jalapeños if you’re feeling bold. This last layer adds bright flavor and a pretty, restaurant-style finish.

How to Serve a healthy weeknight dinner or meal prep

Garnishes

Garnishing is the easiest way to elevate your casserole into something special! Sliced green onions bring freshness, while extra jalapeño slices add another hit of spice—plus, they look fantastic on the platter. For a cooling contrast, a drizzle of ranch (either homemade or store-bought) looks gorgeous and adds that creamy, tangy finish everyone loves. Want it even creamier? Scatter a spoonful of coconut cream for an extra-luxe touch.

Side Dishes

Since this casserole already has a full serving of veggies and protein, you don’t need much on the side. It pairs beautifully with a crisp green salad, maybe something tossed in a citrusy vinaigrette for balance. For a fuller meal, try steamed broccoli, roasted sweet potatoes, or a simple dish of sautéed greens. These side options make this casserole a highlight of any healthy weeknight dinner or meal prep session.

Creative Ways to Present

If you want to switch things up (especially for lunch or meal prep), scoop the casserole into individual containers, or stuff it into bell pepper halves before baking for natural “bowls.” Another favorite: serve warm, piled over a big handful of crunchy greens or shredded cabbage for a Buffalo chicken salad twist. However you present it, this casserole’s bold colors and creamy sauce will steal the show!

Make Ahead and Storage

Storing Leftovers

Leftovers are no problem—just let the casserole cool and store portions in airtight containers in the refrigerator. It’ll keep well for up to four days, and the flavors get even better as they mingle! Having these pre-portioned means you always have a healthy weeknight dinner or meal prep dish ready to grab and reheat.

Freezing

This casserole is totally freezer-friendly! Let it cool completely, then wrap tightly (individual portions or whole) and freeze for up to three months. I love having a backup stash in the freezer for those busy nights when cooking isn’t an option—a healthy weeknight dinner or meal prep that’s as easy as heat and eat.

Reheating

To reheat, just pop an individual serving in the microwave until hot, or cover with foil and warm in the oven at 350 degrees F for about 15–20 minutes. If reheating from frozen, let it thaw overnight in the fridge first for best texture. Add a fresh drizzle of ranch and a sprinkle of green onion after reheating to make it feel brand new!

FAQs

Can I use rotisserie chicken instead of cooking chicken breasts?

Absolutely! Rotisserie chicken is a fantastic shortcut—just shred about two pounds and it will mix in perfectly with your veggies and sauce. It’s a time-saver that makes this casserole even more weeknight-friendly.

Is this casserole spicy? How do I adjust the heat?

With two small jalapeños, the spice level is noticeable but not overwhelming for most. If you prefer things milder, simply remove the seeds and membranes from the jalapeños or decrease the amount. For an extra kick, add another pepper or increase the buffalo sauce slightly!

Can I make this dairy-free and Whole30 compliant?

Definitely! Use a Whole30-approved buffalo sauce and ranch, and stick with coconut cream as listed—no dairy required. This makes the casserole a healthy weeknight dinner or meal prep favorite for just about any dietary need.

What else can I add to the casserole for variety?

Feel free to get creative—sometimes I mix in baby spinach, chopped celery, or even some cooked diced bacon for a smoky touch. Just keep the bulk and veggie ratio similar so the casserole stays hearty but not soupy.

How do I meal prep with this casserole?

Bake the casserole as directed, then portion into meal prep containers. Store in the fridge for easy lunches or quick dinners all week. It reheats like a dream, keeping its great flavor and creamy texture, making it one of my top picks for a healthy weeknight dinner or meal prep routine.

Final Thoughts

If you’re searching for a dish that’s crave-worthy, adaptable, and genuinely good for you, this jalapeño buffalo chicken casserole is sure to become a new regular in your kitchen. It’s simple, satisfying, and makes a healthy weeknight dinner or meal prep something you can actually look forward to—give it a try and watch it disappear from your table!