Craving the rich, savory flavors of enchiladas without the carb load? Look no further! This Easy Keto Low-Carb Chicken and Cheese Enchilada Casserole is your ultimate solution for a quick, delicious, and diet-friendly dinner. This recipe masterfully combines tender chicken, a luscious no-sugar red sauce, creamy cheeses, and a clever cauliflower base, delivering all the satisfaction of traditional enchiladas without a single tortilla. It’s a fantastic, meal-prep-friendly dish that can even be enjoyed as an enchilada bowl. Get your skillet ready – a delightful, guilt-free feast awaits!
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Welcome to Your New Favorite Low-Carb Taco Tuesday!
Say hello to a brighter Taco Tuesday with this incredible keto chicken enchilada casserole! We understand that missing the traditional tortilla can be a concern for some, which is why we’ve cleverly incorporated creamy mashed cauliflower into this recipe. This innovative twist ensures you get all the beloved textures and flavors of enchiladas without compromising your low-carb goals. If you’re a fan of cauliflower’s versatility, you might also love my Keto Garlic Cauliflower Mash – a perfect side dish or a foundation for many keto meals.
What Goes Into Keto Chicken Enchiladas? Crafting the Perfect Filling
Creating this delectable keto chicken enchilada casserole is surprisingly simple, relying on a blend of wholesome, low-carb ingredients that deliver maximum flavor. For the base, you’ll need cauliflower – whether fresh or a convenient bag of frozen florets, it’s the star for replicating that comforting, mashed texture. Lean chicken breasts provide the protein, while a high-quality enchilada sauce (ensure it’s sugar-free!) binds everything together. The creamy, cheesy heart of this dish comes from a harmonious blend of shredded cheese, cream cheese, and sour cream. To achieve that authentic Tex-Mex zest, we’ll season it with essential spices like cumin and chili powder.
A personal tip for the sauce: I highly recommend Trader Joe’s red enchilada sauce, as it’s known for having no added sugar, making it an excellent keto choice. However, if you prefer a truly homemade touch, you can easily prepare your own Homemade Enchilada Sauce following a low-carb recipe. This allows for complete control over ingredients and carb content, ensuring your casserole remains perfectly keto-compliant.
Mastering Keto Low-Carb Chicken Enchiladas: A Step-by-Step Guide
The secret to this casserole’s incredible flavor and satisfying texture lies in its strategic layering. Each component builds upon the next, creating a dish that’s rich, creamy, and deeply satisfying. Here’s a detailed breakdown of how to bring this low-carb masterpiece to life:
- **Cauliflower Mash Preparation:** Begin by preparing your cauliflower. This forms the low-carb “tortilla” layer. Steam or boil your cauliflower florets until they are very tender, then mash them until smooth. A bit of butter or cream can be added for extra richness and flavor, mimicking traditional mashed potatoes.
- **Shredded Chicken Perfection:** Cook your chicken breasts until thoroughly done and easily shredded. You can bake, Instant Pot, or slow cook them for convenience. Ensure the chicken is seasoned well during this stage, as it will be a foundational flavor.
- **Creamy Cheese & Seasoning Blend:** In a skillet, combine the cream cheese, sour cream, and a portion of your shredded cheddar. As these melt, stir in the taco seasoning components – cumin and chili powder – along with salt and pepper. This creates a rich, spiced sauce that will envelop the chicken.
- **Mixing the Filling:** Fold the prepared shredded chicken into the creamy cheese and seasoning mixture in the skillet. Ensure every piece of chicken is coated, creating a cohesive and flavorful filling for your casserole.
- **Layering the Casserole – The Foundation:** Lightly grease your baking dish. Start by spreading half of the chicken and cheese mixture evenly across the bottom. This forms the robust, protein-packed base of your enchilada casserole.
- **Adding the Cauliflower Mash Layer:** Gently spoon and spread the cauliflower mash over the chicken layer. This step is crucial for texture and for replacing the traditional tortilla element, soaking up all the delicious flavors.
- **The Enchilada Sauce Drizzle:** Evenly drizzle the sugar-free red enchilada sauce over the cauliflower mash. Don’t be shy; this sauce is key to the enchilada experience.
- **Finishing with Cheese:** Sprinkle the remaining shredded cheddar cheese generously over the enchilada sauce layer. This will melt into a golden, bubbly top during baking.
- **Bake to Perfection:** Transfer the layered casserole to your preheated oven and bake until the cheese is melted and bubbly, and the casserole is heated through. The edges should be slightly browned, indicating peak deliciousness.
- **Rest and Serve:** Allow the casserole to cool for a few minutes before serving. This helps the layers set, preventing a “mushy” texture and ensuring clean, satisfying portions.
Following these steps will ensure your keto chicken enchilada casserole is a huge success, packed with flavor and perfectly aligned with your low-carb lifestyle.
The Keto Advantage of Cauliflower: A Versatile Low-Carb Hero
Cauliflower plays a pivotal role in this enchilada casserole, brilliantly stepping in as the low-carb alternative to traditional tortillas. This cruciferous vegetable is a true hero in keto cooking, offering remarkable versatility and a mild flavor that adapts beautifully to various dishes. When mashed, cauliflower achieves a creamy, smooth texture that makes an excellent base or a delightful side. It effectively absorbs the rich, savory flavors of the enchilada sauce, chicken, and cheese, making you forget all about those high-carb tortillas.
Beyond its textural benefits, cauliflower is packed with nutrients and is incredibly low in net carbs, making it a staple for anyone following a ketogenic diet. It’s rich in Vitamin C, Vitamin K, and fiber, supporting overall health while keeping your carb count in check. This makes our enchilada casserole not just delicious, but also a nutrient-dense meal that actively contributes to your well-being. By embracing cauliflower, we create a dish that is both satisfying and perfectly aligned with keto principles, proving that healthy eating can still be exciting and full of flavor.
Meal Prep and Freezing Your Keto Enchilada Casserole
This Keto Chicken Enchilada Casserole is not just a fantastic dinner option; it’s also wonderfully suited for meal prepping, allowing you to enjoy delicious, low-carb meals throughout the week with minimal effort. Preparing a larger batch means you’ll have healthy, ready-to-eat portions available, saving you time and ensuring you stay on track with your dietary goals.
One of the best features of this casserole is its freezer-friendliness. Yes, you absolutely can freeze Keto Chicken Enchilada Casserole! To make the process simple and efficient for individual servings, I highly recommend using freezer molds from Amazon. These molds allow you to freeze portions individually, making it incredibly easy to grab just what you need without thawing the entire casserole.
When you’re ready to enjoy a frozen portion, simply transfer it from the freezer to your refrigerator and allow it to defrost overnight. Once thawed, you can reheat it in the microwave or oven until warm and bubbly. This method ensures you always have a wholesome, satisfying low-carb meal ready to go, perfect for busy weeknights or quick lunches.
For best results when freezing, ensure the casserole is completely cooled before portioning into molds or an airtight freezer-safe container. This prevents ice crystal formation and helps maintain the casserole’s texture and flavor upon reheating. Freezing this casserole is a smart way to manage your keto meal planning and enjoy delicious food without constant cooking.
Can You Enjoy Tomatoes on a Keto Diet? Understanding the Carb Count
A common question among those following a ketogenic diet is about the inclusion of certain fruits and vegetables, especially those often perceived as high in sugar, like tomatoes. Good news for enchilada lovers: yes, you can generally have tomatoes on keto, but moderation is key.
Tomatoes are botanically a fruit, but they are typically used as a vegetable in cooking. While they do contain carbohydrates, their net carb count is relatively low compared to many other fruits. For instance, one cup of chopped tomatoes contains approximately 6 grams of net carbs. This makes them a perfectly acceptable ingredient for most keto meal plans, especially when consumed in controlled portions.
In this Keto Chicken Enchilada Casserole, the enchilada sauce is made with tomatoes, contributing to its rich flavor profile. By choosing a no-sugar-added enchilada sauce or making your own, you can effectively manage the overall carb content of the dish. The small amount of tomatoes present in the sauce, when distributed across multiple servings of the casserole, typically fits well within daily keto macro limits without causing a significant spike in carb intake.
Always remember to account for all ingredients in your recipes when tracking your macros. For most individuals on keto, enjoying tomatoes in moderation, as found in a savory casserole like this, is completely fine and helps add depth of flavor and valuable nutrients without derailing your progress.
The Best Keto-Friendly Toppings for Your Enchilada Casserole
Once your Keto Chicken Enchilada Casserole emerges from the oven, bubbly and golden, it’s time to elevate it with a medley of fresh, keto-friendly toppings. These additions not only enhance the visual appeal but also add layers of flavor, texture, and often, healthy fats, making each bite even more satisfying. Here are some of the best options to consider:
- **Fresh Cilantro:** A sprinkle of freshly chopped cilantro brightens up the dish with its vibrant color and distinctive, refreshing herbaceous flavor.
- **Creamy Avocado:** Sliced or diced avocado adds a rich, buttery texture and a boost of healthy monounsaturated fats. For an even more indulgent experience, try making my Homemade Guacamole and dollop a generous spoonful on top!
- **Spicy Jalapeños:** For those who love a little heat, thinly sliced fresh or pickled jalapeños offer a fantastic kick that complements the savory flavors of the casserole.
- **Black Olives:** Sliced black olives provide a briny, earthy counterpoint and a delightful chewiness.
- **No-Sugar-Added Salsa:** A spoonful of authentic, low-carb salsa without added sugars can introduce a fresh, tangy element, adding another dimension of flavor.
- **Extra Sour Cream or Greek Yogurt:** A dollop of extra sour cream or plain full-fat Greek yogurt (a great source of probiotics!) can add another layer of creamy coolness, especially if you enjoy a bit of tang.
- **Green Onions/Scallions:** Finely chopped green onions offer a mild onion flavor and a crisp texture.
- **Cotija Cheese:** If you’re looking for a different cheesy topping, crumbled cotija cheese adds a salty, slightly firm texture that’s traditional in Mexican cuisine.
Don’t be afraid to mix and match these toppings to create your perfect enchilada experience. Each one brings something unique to the table, transforming your casserole into a personalized culinary delight!
Other Keto Favorites You Might Love
If you’ve enjoyed the savory goodness of this Keto Chicken Enchilada Casserole, you’ll be thrilled to discover other low-carb recipes that deliver on flavor and fit your lifestyle. You may also enjoy my Keto Cheeseburger Casserole for another hearty, family-friendly meal, or indulge your sweet tooth with my Keto Peanut Butter Cookies – a simple yet satisfying treat!
Easy, Keto Low-Carb Chicken and Cheese Enchilada Casserole
Brandi Crawford
Easy, Keto Low-Carb Chicken and Cheese Enchilada Casserole is a quick dinner recipe featuring no-sugar red sauce, cream cheese, sour cream, cauliflower, and taco seasoning. This satisfying dish eliminates carbs by skipping the tortilla and can easily be transformed into an enchilada bowl. It’s also perfect for meal prepping!
Rated 4.84 out of 5 stars from 6 votes
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Prep Time
15 mins
Cook Time
45 mins
Total Time
1 hr
Course
dinner, lunch
Cuisine
American
Servings
6
Calories
432 kcal
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Ingredients
- 1 pound skinless chicken breasts (You can also buy a rotisserie chicken and shred.)
- 1 cup chicken broth (If using an Instant Pot or slow-cooker to cook the chicken)
- 16 oz frozen cauliflower (I used a steamable bag)
- 1 tablespoon olive oil
- ½ cup chopped onion
- 2 garlic cloves, chopped
- 4 oz cream cheese
- 1 cup sour cream
- 2 cups (divided) shredded cheddar cheese (I used blocked cheese and shredded)
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- ½ teaspoon red cayenne pepper (if you prefer a kick)
- salt and pepper to taste
- cooking oil spray (I used olive oil)
- ¾ cup enchilada sauce (I used Trader Joe’s no-sugar added sauce. See recipe notes below for instructions on how to make your own sauce.)
- topping ideas: black olives, avocado, jalapenos
Instructions
Preparing Shredded Chicken (Choose Your Method)
Baked Method: Preheat oven to 350 degrees F (175 C). Place chicken breasts on parchment paper on a sheet pan. Season generously with salt and pepper. Bake for 35 minutes, or until the chicken reaches an internal temperature of 165 degrees F (74 C), as confirmed with a meat thermometer. Remove from oven and shred using two forks or knives.
Instant Pot Method: Add chicken broth, chicken breasts, salt, and pepper to the Instant Pot. Secure the lid and seal. Cook on Manual High-Pressure for 10 minutes. Once cooking is complete, allow the steam to naturally release for 10 minutes before manually releasing any remaining pressure. Remove chicken and shred.
Slow Cooker Method: Add chicken broth, chicken breasts, salt, and pepper to the slow cooker. Place the lid on the cooker. Cook on Low for 8 hours or on High for 4 hours. Once cooked, remove the chicken and shred.
Casserole Assembly
Preheat your oven to 350 degrees F (175 C).
Cook the frozen cauliflower according to package instructions (typically in the microwave or steamed). Once cooked, mash thoroughly using an immersion blender, or transfer to a high-powered blender and blend for 30-45 seconds until smooth and mashed.
In a skillet, heat olive oil over medium-high heat. Add chopped onions and garlic and sauté for 2-3 minutes until they become soft and fragrant.
Reduce heat to medium. Add cream cheese, sour cream, and 1 cup of the shredded cheddar cheese to the skillet. Season with salt, pepper, cumin, and chili powder. Stir continuously for a couple of minutes until the cheeses are fully melted and combined into a smooth, creamy sauce.
Stir the shredded chicken into the cheese mixture in the skillet, ensuring it’s well coated.
Lightly spray a 9X13 baking dish with cooking oil. Spread half of the chicken and cheese mixture evenly in the bottom of the dish.
Carefully layer the cauliflower mash over the chicken and cheese mixture.
Pour the enchilada sauce evenly over the cauliflower mash layer, then sprinkle with the remaining 1 cup of shredded cheddar cheese.
Bake for 15-20 minutes, or until the cheese is fully melted, bubbly, and slightly golden at the edges.
Allow the casserole to cool and set for at least 10-15 minutes before slicing and serving. This is a softer casserole compared to most, especially with the mashed cauliflower top. Letting it stand will help it firm up and make for cleaner portions. It will continue to harden further once refrigerated.
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Notes
For a homemade touch, here is a recipe for Homemade Enchilada Sauce that can be adapted for keto by ensuring no sugar is added and using low-carb thickeners if needed.
Nutrition
Serving: 1 serving
Calories: 432 kcal
Carbohydrates: 8 g
Protein: 20 g
Fat: 30 g
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Nutrition Data
Macros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
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