Keto Dinner | Chicken and Cheese Enchilada Casserole

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Easy, Keto Low-Carb Chicken and Cheese Enchilada Casserole is a quick dinner recipe with no-sugar red sauce, cream cheese, sour cream, cauliflower, and taco seasoning. Best of all, this dish ditches the carbs and is prepared with no tortilla! You can turn this meal prep friendly dish into an enchilada bowl! Grab your skillet and get cooking!

For this recipe, you will need cauliflower (I used a bag of frozen), chicken breasts, enchilada sauce, shredded cheese, cream cheese, and sour cream. You will also need cumin and chili powder for the taco seasoning. I like to use Trader Joe’s brand of red enchilada sauce because it doesn’t have any added sugar. You can also make Homemade Enchilada Sauce with this recipe.

If you ever need to convert your ingredients from other measurements, check out this free printable that can tell you how many cups in a quart and other cooking unit conversions. It presents in a graphical way making it super easy to understand (it’s in writing too in case you aren’t a visual person). I also have a calculator to figure out how many ounces are in a quart, pint, cup, and gallon.

This low carb chicken enchilada casserole recipe will be loved by everyone, but the absence of tortillas makes it perfect for low carb or keto diets. You could serve tortillas on the side for those who are dining who don’t follow a low carb diet.

Chicken and Cheese Enchilada Casserole

Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 6
Calories: 432kcal

Ingredients:

  • 1/2 teaspoon red cayenne pepper (if you prefer a kick)
  • salt and pepper to taste
  • cooking oil spray (I used olive oil)
  • 3/4 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
  • 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
  • 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
  • 1/2 cup chopped onion
  • 2 garlic cloves, chopped

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Instructions

Shredded Chicken (there are a few options):
  1. First, Baked Method: Preheat oven to 350 degrees. Place the chicken breasts on parchment paper and a sheet pan. Season with salt and pepper. Bake for 35 minutes or until the chicken has reached an internal temperature of 165 degrees. Use a meat thermometer. Remove the chicken and shred with forks or knives.
  2. Second, Instant Pot Method: Add the chicken broth to the Instant Pot. Next, add the chicken breasts and salt and pepper. Close the pot and seal. Cook on Manual High-Pressure for 10 minutes. When the pot indicates it has finished, allow the steam to release naturally for 10 minutes instead of quick release. Remove the chicken and shred.
  3. Slow Cooker Method: Add the chicken broth to the slow-cooker. Next, add the chicken breasts and salt and pepper. Place the lid on the cooker. Cook on Low (8 hours) or High (4 hours). Remove the chicken and shred.

Casserole Instructions:
  1. First, Preheat oven to 350 degrees.
  2. Second, Cook the cauliflower in the microwave according to the package instructions. Remove the cauliflower from the microwave and create a mash using an immersion blender or you can add the cauliflower to a high-powered blender and blend for 30-45 seconds until the cauliflower becomes soft and mashed.
  3. Next, Heat a skillet on medium-high heat with olive oil. Add the onions and garlic. Cook for 2-3 minutes until the onions become soft and fragrant.
  4. Add the cream cheese, sour cream, and 1 cup of the cheddar cheese. Season with salt, pepper, cumin, and chili powder. Stir and cook for a couple of minutes until the cheese melts.
  5. Add in the shredded chicken and stir.
  6. Spray a 9X13 baking dish with cooking oil. Create a layer of the chicken and cheese mixture.
  7. Next, layer on the cauliflower mash. 
  8. Top with the enchilada sauce and 1 cup of shredded cheddar.
  9. Bake for 15-20 minutes until the cheese has fully melted.
  10. Allow the casserole to cool completely before slicing. If you cut into it too soon, it will feel like you are scooping out mush. This is a soft casserole in comparison to most casseroles. Keep that in mind, the top layer is mashed cauliflower. It will harden more as it stands and even more so after being refrigerated.


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