Keto Chicken Enchilada Casserole

By
Derek Jacobson
·

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This keto chicken enchilada casserole has all the flavor of classic enchiladas without the tortillas. Shredded chicken, onion, bell pepper, and warm spices are layered with low carb enchilada sauce and melty cheese, then baked until bubbly.

It takes about 20 minutes to put together and 30 minutes to bake. The leftovers are just as good the next day. Top it with sour cream and fresh cilantro, and nobody will miss the tortillas.

Why This Casserole Works

Regular enchiladas get most of their carbs from corn or flour tortillas. This casserole skips them and builds layers with the filling itself. You still get saucy, cheesy bites, just in a form that fits a keto or low carb diet.

Cumin, chili powder, and garlic powder season the chicken directly, so the flavor goes all the way through instead of sitting only in the sauce. A splash of lime juice brightens everything up. Two layers of sauce and cheese keep the chicken moist as it bakes.

Starting with cooked chicken also makes this a fast meal. Leftover chicken or a store bought rotisserie chicken works perfectly, so the oven only has to heat things through and melt the cheese.

It is also an easy meal to scale. The recipe fills a small baking dish and serves about 4. For a bigger group, double everything and bake it in a 9×13 inch pan for 35 to 40 minutes. It is a good dish for meal prep too. Cut it into squares, pack them into containers, and you have low carb lunches for most of the week.

Ingredients and Easy Swaps

  • Cooked chicken: 2 cups shredded. Rotisserie chicken is easiest. Leftover turkey also works.
  • Low carb enchilada sauce: 2 cups. Check the label, since some brands add sugar or flour. Red or green sauce both work.
  • Cheese: 1 cup shredded cheddar or Mexican blend. Monterey Jack or pepper jack melt beautifully too.
  • Onion and bell pepper: They add crunch and sweetness. Any color of pepper is fine.
  • Spices: Garlic powder, cumin, chili powder, salt, and pepper. Add a pinch of smoked paprika for a smoky note.
  • Cauliflower rice: Optional. It bulks up the casserole and adds veggies. Squeeze out as much water as you can first.
  • Toppings: Sour cream and cilantro are classic. Sliced avocado, jalapeños, or green onions are also great.

How to Make It at a Glance

  1. Preheat the oven to 350°F (175°C).
  2. In a bowl, mix the chicken, onion, bell pepper, spices, and lime juice. Stir in well drained cauliflower rice if using.
  3. Spread half the sauce in a baking dish. Add half the chicken mixture, then half the cheese.
  4. Repeat with the rest of the sauce, chicken, and cheese.
  5. Bake for 25 to 30 minutes, until the cheese is bubbly and golden and the center is hot (165°F).
  6. Cool for a few minutes, then top with sour cream and cilantro.

Common Mistakes to Avoid

  • Wet cauliflower rice. It releases a lot of water and can make the casserole soggy. Squeeze it in a clean towel before adding.
  • Using a sugary sauce. Some canned enchilada sauces have more carbs than you would expect. Read the label or make your own.
  • Using too big a dish. An 8×8 or 9×9 inch dish gives nice thick layers. A larger pan spreads things thin.
  • Serving right away. A short rest lets the layers set so they hold together on the plate.

If you prefer softer vegetables, sauté the onion and bell pepper in a little oil for 4 to 5 minutes before mixing them with the chicken. They will be sweeter and more tender after baking. If you like a bit of crunch, add them raw as written.

Variations

  • Creamy: Stir 2 ounces of softened cream cheese into the chicken mixture.
  • Spicy: Add a can of diced green chiles or chopped jalapeños.
  • Green chile chicken: Use green enchilada sauce and Monterey Jack cheese.
  • Beef: Swap the chicken for 1 pound of browned ground beef, cooked to 160°F and drained.

What to Serve With It

Keep it low carb with a simple side salad, sliced avocado with lime and salt, or roasted zucchini. Mexican style cauliflower rice or a crunchy cabbage slaw with lime dressing also go well. For anyone at the table not eating keto, warm tortillas, tortilla chips, or Spanish rice on the side make it a full family meal.

Make Ahead, Storage and Reheating

Assemble the casserole, cover it tightly, and refrigerate for up to 24 hours. Bake straight from the fridge and add 10 minutes to the time.

Leftovers keep covered in the fridge for up to 4 days. Reheat single servings in the microwave for 1 to 2 minutes, or reheat the dish covered with foil in a 350°F oven for about 20 minutes. Make sure it reaches 165°F. To freeze, cover tightly and freeze for up to 3 months. Thaw overnight in the fridge before reheating.

FAQ

How many carbs are in this casserole?
It depends on your sauce and toppings. Most of the carbs come from the enchilada sauce, onion, and pepper, so choose a sauce with little or no added sugar.

Can I use raw chicken?
Cook it first. Bake, poach, or sauté chicken breasts or thighs until they reach 165°F, then shred.

Can I make my own enchilada sauce?
Yes. Simmer tomato sauce with chili powder, cumin, garlic powder, oregano, and a little broth for 10 minutes.

Is the cauliflower rice needed?
No. It is optional. Leave it out for a cheesier, more classic casserole.

Keto Chicken Enchilada Casserole
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Keto Chicken Enchilada Casserole

Recipe by Derek Jacobson
Cook Mode

Keep the screen of your device on

Ingredients

  • 2 cups cooked chicken, shredded

  • 2 cups low-carb enchilada sauce (homemade or store-bought with minimal sugar)

  • 1 cup shredded cheese (cheddar or Mexican blend)

  • 1 medium onion, chopped

  • 1 bell pepper, diced

  • 1 teaspoon garlic powder

  • 1 teaspoon cumin

  • 1 teaspoon chili powder

  • Salt and pepper to taste

  • 1 cup cauliflower rice (optional, ensure it is well-drained)

  • 1 tablespoon lime juice (optional, for added flavor)

  • Fresh cilantro and sour cream for topping

Directions

  • Preheat your oven to 350°F (175°C).
  • In a mixing bowl, combine the shredded chicken, chopped onion, bell pepper, garlic powder, cumin, chili powder, salt, and pepper. Add lime juice for extra flavor if desired. If using cauliflower rice, make sure it is well-drained before adding it to the mixture.
  • Spread half of the low-carb enchilada sauce on the bottom of a baking dish. Layer half of the chicken mixture over the sauce, followed by half of the shredded cheese.
  • Repeat the layers with the remaining enchilada sauce, chicken mixture, and cheese.
  • Bake in the preheated oven for 25 to 30 minutes, or until the cheese is bubbly and golden.
  • Let it cool for a few minutes before serving. Top with sour cream and fresh cilantro if desired.
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Keto Chicken Enchilada Casserole

This keto chicken enchilada casserole has all the flavor of classic enchiladas without the tortillas. Shredded chicken, onion, bell pepper, and warm spices are layered with low carb enchilada sauce and melty cheese, then baked until bubbly.

It takes about 20 minutes to put together and 30 minutes to bake. The leftovers are just as good the next day. Top it with sour cream and fresh cilantro, and nobody will miss the tortillas.

Why This Casserole Works

Regular enchiladas get most of their carbs from corn or flour tortillas. This casserole skips them and builds layers with the filling itself. You still get saucy, cheesy bites, just in a form that fits a keto or low carb diet.

Cumin, chili powder, and garlic powder season the chicken directly, so the flavor goes all the way through instead of sitting only in the sauce. A splash of lime juice brightens everything up. Two layers of sauce and cheese keep the chicken moist as it bakes.

Starting with cooked chicken also makes this a fast meal. Leftover chicken or a store bought rotisserie chicken works perfectly, so the oven only has to heat things through and melt the cheese.

It is also an easy meal to scale. The recipe fills a small baking dish and serves about 4. For a bigger group, double everything and bake it in a 9×13 inch pan for 35 to 40 minutes. It is a good dish for meal prep too. Cut it into squares, pack them into containers, and you have low carb lunches for most of the week.

Ingredients and Easy Swaps

  • Cooked chicken: 2 cups shredded. Rotisserie chicken is easiest. Leftover turkey also works.
  • Low carb enchilada sauce: 2 cups. Check the label, since some brands add sugar or flour. Red or green sauce both work.
  • Cheese: 1 cup shredded cheddar or Mexican blend. Monterey Jack or pepper jack melt beautifully too.
  • Onion and bell pepper: They add crunch and sweetness. Any color of pepper is fine.
  • Spices: Garlic powder, cumin, chili powder, salt, and pepper. Add a pinch of smoked paprika for a smoky note.
  • Cauliflower rice: Optional. It bulks up the casserole and adds veggies. Squeeze out as much water as you can first.
  • Toppings: Sour cream and cilantro are classic. Sliced avocado, jalapeños, or green onions are also great.

How to Make It at a Glance

  1. Preheat the oven to 350°F (175°C).
  2. In a bowl, mix the chicken, onion, bell pepper, spices, and lime juice. Stir in well drained cauliflower rice if using.
  3. Spread half the sauce in a baking dish. Add half the chicken mixture, then half the cheese.
  4. Repeat with the rest of the sauce, chicken, and cheese.
  5. Bake for 25 to 30 minutes, until the cheese is bubbly and golden and the center is hot (165°F).
  6. Cool for a few minutes, then top with sour cream and cilantro.

Common Mistakes to Avoid

  • Wet cauliflower rice. It releases a lot of water and can make the casserole soggy. Squeeze it in a clean towel before adding.
  • Using a sugary sauce. Some canned enchilada sauces have more carbs than you would expect. Read the label or make your own.
  • Using too big a dish. An 8×8 or 9×9 inch dish gives nice thick layers. A larger pan spreads things thin.
  • Serving right away. A short rest lets the layers set so they hold together on the plate.

If you prefer softer vegetables, sauté the onion and bell pepper in a little oil for 4 to 5 minutes before mixing them with the chicken. They will be sweeter and more tender after baking. If you like a bit of crunch, add them raw as written.

Variations

  • Creamy: Stir 2 ounces of softened cream cheese into the chicken mixture.
  • Spicy: Add a can of diced green chiles or chopped jalapeños.
  • Green chile chicken: Use green enchilada sauce and Monterey Jack cheese.
  • Beef: Swap the chicken for 1 pound of browned ground beef, cooked to 160°F and drained.

What to Serve With It

Keep it low carb with a simple side salad, sliced avocado with lime and salt, or roasted zucchini. Mexican style cauliflower rice or a crunchy cabbage slaw with lime dressing also go well. For anyone at the table not eating keto, warm tortillas, tortilla chips, or Spanish rice on the side make it a full family meal.

Make Ahead, Storage and Reheating

Assemble the casserole, cover it tightly, and refrigerate for up to 24 hours. Bake straight from the fridge and add 10 minutes to the time.

Leftovers keep covered in the fridge for up to 4 days. Reheat single servings in the microwave for 1 to 2 minutes, or reheat the dish covered with foil in a 350°F oven for about 20 minutes. Make sure it reaches 165°F. To freeze, cover tightly and freeze for up to 3 months. Thaw overnight in the fridge before reheating.

FAQ

How many carbs are in this casserole?
It depends on your sauce and toppings. Most of the carbs come from the enchilada sauce, onion, and pepper, so choose a sauce with little or no added sugar.

Can I use raw chicken?
Cook it first. Bake, poach, or sauté chicken breasts or thighs until they reach 165°F, then shred.

Can I make my own enchilada sauce?
Yes. Simmer tomato sauce with chili powder, cumin, garlic powder, oregano, and a little broth for 10 minutes.

Is the cauliflower rice needed?
No. It is optional. Leave it out for a cheesier, more classic casserole.

Keto Chicken Enchilada Casserole
Pin
Print

Keto Chicken Enchilada Casserole

Recipe by Derek Jacobson
Cook Mode

Keep the screen of your device on

Ingredients

  • 2 cups cooked chicken, shredded

  • 2 cups low-carb enchilada sauce (homemade or store-bought with minimal sugar)

  • 1 cup shredded cheese (cheddar or Mexican blend)

  • 1 medium onion, chopped

  • 1 bell pepper, diced

  • 1 teaspoon garlic powder

  • 1 teaspoon cumin

  • 1 teaspoon chili powder

  • Salt and pepper to taste

  • 1 cup cauliflower rice (optional, ensure it is well-drained)

  • 1 tablespoon lime juice (optional, for added flavor)

  • Fresh cilantro and sour cream for topping

Directions

  • Preheat your oven to 350°F (175°C).
  • In a mixing bowl, combine the shredded chicken, chopped onion, bell pepper, garlic powder, cumin, chili powder, salt, and pepper. Add lime juice for extra flavor if desired. If using cauliflower rice, make sure it is well-drained before adding it to the mixture.
  • Spread half of the low-carb enchilada sauce on the bottom of a baking dish. Layer half of the chicken mixture over the sauce, followed by half of the shredded cheese.
  • Repeat the layers with the remaining enchilada sauce, chicken mixture, and cheese.
  • Bake in the preheated oven for 25 to 30 minutes, or until the cheese is bubbly and golden.
  • Let it cool for a few minutes before serving. Top with sour cream and fresh cilantro if desired.
Pinterest

Like this recipe?

Follow @dinnerendeavor on Pinterest