Keto chicken enchilada casserole
Tender shredded chicken in red enchilada sauce with a little sour cream, peppers and mild green chiles, baked over cauliflower rice under melted cheddar. Everything you like about enchiladas, with no tortillas to roll. Finish with olives and cilantro.
- Time
- 75 min (15 prep + 60 cook)
- Servings
- 6
- Per serving
- 307 kcal
- Protein
- 37 g
Ingredients
- 1 3/4 lb chicken breast
- 3 cups riced cauliflower, from a bag, or pulsed in a food processor
- 1/2 tsp salt
- 1/2 tsp black pepper
Filling
- 1 cup enchilada sauce, red, mild, with no added sugar
- 1/3 cup light sour cream
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp ground cumin
- 1 small red bell pepper, finely diced
- 1/4 cup canned green chiles, mild, drained
- 1 cup grated (4 oz) cheddar cheese
- 1/4 cup black olives, sliced
- 1 tbsp fresh cilantro, chopped
Steps
- Put the chicken in a pan, cover it with lightly salted water and bring it just to a simmer. Cover and poach very gently for 15–18 minutes, until 165°F in the thickest part. Lift it out, cool for a few minutes, then shred it with two forks. Discard the water.
- Heat the oven to 350°F. Spread the cauliflower rice in a 20 × 30 cm (8 × 12-inch) baking dish and season with the salt and pepper.
- In a large bowl, mix the enchilada sauce, sour cream, garlic powder, onion powder and cumin. Fold in the chicken, red pepper and green chiles, then spoon it over the cauliflower and smooth it out.
- Scatter over the cheddar and bake 25–30 minutes, until golden and bubbling at the edges and hot in the middle (165°F).
- Scatter with the olives and cilantro and rest 5 minutes before serving. It keeps 4 days in the fridge and freezes 3 months; reheat covered in the microwave or at 350°F for 20 minutes.
Good to know
Can I use chicken thighs?
Yes, they stay juicier when reheated, at about 60 instead of 70.
How do I keep it from going watery?
Drain the green chiles well and use bagged cauliflower rice dry, without thawing it in water. Frozen rice should be cooked and squeezed first.
Alternative
Per
- Calories
- 123
- Protein
- (50%)
- 15 g
- Fat
- (39%)
- 5 g
- Carbohydrates
- (11%)
- 4 g
- of which sugar
- 1 g
- Fiber
- 1 g
- Sodium
- 288 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1841 kcal goes into the pot and 1797 g of ingredients comes out as about 1491 g of food: 123 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.