Mexican-inspired comfort food doesn’t have to derail your keto goals. This keto chicken enchilada casserole brings all the flavors you crave—tender chicken, creamy enchilada sauce, melted cheese, and savory spices—without the carb-heavy tortillas. Instead, a base of cauliflower rice soaks up the sauce and creates a satisfying foundation that keeps this dish squarely in your low-carb lifestyle while delivering real flavor.
The beauty of this casserole lies in its simplicity and how well it captures authentic enchilada taste without traditional ingredients. Shredded chicken gets tossed in creamy enchilada sauce with sour cream, garlic, and onion powder, then layered over cauliflower rice and topped with melted cheddar. In about 40 minutes, you have a complete meal that works for weeknight dinners, meal prep, or feeding a crowd. It’s the kind of recipe that proves keto eating doesn’t mean giving up the foods you love.
Why You’ll Love This Keto Chicken Enchilada Casserole
This recipe requires minimal active cooking time. Using pre-cooked rotisserie chicken cuts your prep work significantly, and everything else comes together in one bowl before going into the casserole dish. No complicated steps or special techniques needed.
The flavor profile delivers authentic enchilada taste with every bite. The combination of enchilada sauce, sour cream, and warming spices creates that classic Tex-Mex flavor you’d expect from traditional enchiladas. Fresh cilantro and red bell peppers add brightness and color, while melted cheese brings everything together in gooey, satisfying bites.
The macros work perfectly for keto with the cauliflower rice base keeping carbs minimal while adding volume and fiber. You get plenty of protein from the chicken, healthy fats from the cheese and sour cream, and just enough carbs to fit comfortably into your daily limit. The casserole is filling enough to satisfy your hunger for hours without that heavy, overstuffed feeling.
Ingredients for Keto Chicken Enchilada Casserole
When choosing enchilada sauce, read labels carefully. Many store-bought versions contain added sugars that can add 3-5 carbs per serving. Look for brands specifically labeled low-carb or keto-friendly, or make your own to control the ingredients.
The Filling:
- 1 lb cooked chicken, shredded (rotisserie chicken works perfectly)
- 1 cup keto-friendly enchilada sauce
- 1/3 cup sour cream
- 2 teaspoons garlic powder
- 2 teaspoons onion powder
- 1/2 red bell pepper, seeded and diced
- 1 teaspoon salt
- 1/2 teaspoon black pepper
The Base:
- 3 cups raw cauliflower rice
The Toppings:
- 1 cup shredded cheddar cheese
- 1/4 cup sliced black olives
- 1 tablespoon fresh cilantro, chopped
Rotisserie chicken is a huge time-saver here and adds extra flavor from the seasoning already on the bird. You can also use leftover cooked chicken breast, thighs, or even chicken you’ve poached specifically for this recipe. Dark meat will be juicier and more flavorful than white meat.
Fresh or frozen cauliflower rice both work well. If using frozen, there’s no need to thaw it first—just spread it frozen in the dish and it will cook perfectly in the oven. Fresh cauliflower rice may release more moisture, so you might want to sauté it briefly before using.
How to Make Keto Chicken Enchilada Casserole
The assembly is straightforward: mix the filling, create layers, top with cheese, and bake until bubbly.
1. Preheat & Prep: Set your oven to 350°F. Lightly grease a medium-sized casserole dish (about 9×9 or 8×11 inches) with butter, cooking spray, or oil. This prevents sticking and makes serving easier.
2. Mix the Filling: In a large mixing bowl, combine the shredded chicken, enchilada sauce, sour cream, garlic powder, onion powder, salt, and black pepper. Use a spoon or your hands to mix everything thoroughly until the chicken is completely coated in the creamy sauce mixture. Every piece should look evenly coated with no dry spots. Fold in the diced red bell pepper, reserving about a tablespoon for garnish if you want extra color on top. The mixture should be creamy and cohesive, not watery or separated.
3. Create the Base: Spread the raw cauliflower rice in an even layer across the entire bottom of your prepared casserole dish. Press it down gently with a spoon to create a compact, even layer. This base will absorb the flavorful sauce as everything bakes together.
4. Layer: Spoon the chicken filling over the cauliflower rice base. Spread it evenly to the edges using a spatula or the back of your spoon, making sure every part of the cauliflower gets covered. This ensures consistent flavor throughout the casserole and helps the cauliflower steam properly under the chicken mixture.
5. Add Cheese: Sprinkle the shredded cheddar cheese evenly over the entire top of the chicken mixture. Make sure you get good coverage all the way to the edges so every serving gets plenty of melted cheese. Don’t be shy with the cheese—it’s part of your fat macros and adds essential flavor.
6. Bake: Place the casserole dish in the preheated oven and bake for 25-30 minutes. You’ll know it’s done when the cheese is completely melted, bubbling around the edges, and starting to turn golden brown in spots. The edges should be lightly browned and you might hear gentle bubbling sounds from the sauce.
7. Garnish & Serve: Remove the casserole from the oven carefully and let it rest for about 5 minutes. This allows the cheese to set slightly and makes it easier to serve neat portions. Top with sliced black olives, the reserved diced red bell pepper, and freshly chopped cilantro. The fresh toppings add color, texture, and a burst of fresh flavor that balances the rich, creamy casserole. Serve warm directly from the dish.
The finished casserole should hold together when scooped, with the cauliflower rice tender and infused with enchilada sauce, the chicken creamy and flavorful, and the cheese melted into a golden, bubbly topping.
What to Serve with Keto Chicken Enchilada Casserole
This casserole is substantial enough to serve as a complete meal, but a few simple sides add variety and freshness.
Guacamole: Creamy, rich guacamole made with ripe avocados, lime juice, cilantro, and diced tomatoes provides healthy fats and cool, fresh flavor. The richness complements the casserole while the lime adds brightness.
Simple Green Salad: A basic salad with romaine lettuce, cucumber, and radishes dressed with lime vinaigrette cuts through the richness of the cheese and sour cream. The crisp vegetables and acidic dressing refresh your palate.
Mexican Cauliflower Rice: Make extra seasoned cauliflower rice on the side, cooked with cumin, garlic, and lime juice. It adds volume to the meal and keeps everything low-carb.
Keto Tortilla Chips: Serve with homemade cheese crisps or low-carb tortilla chips for scooping. Baked cheese crisps made from shredded cheddar or parmesan add crunch and extra fat.
Pico de Gallo: Fresh pico de gallo with tomatoes, onions, cilantro, jalapeños, and lime juice adds bright, fresh flavors and a bit of crunch. The acidity balances the creamy casserole.
Sour Cream and Salsa: Extra sour cream and sugar-free salsa on the side allow everyone to customize their servings. The cool sour cream and tangy salsa enhance the Mexican flavors.
Pro Tips & Variations
Sauté the Cauliflower Rice: For a less crunchy, more tender base, quickly sauté the cauliflower rice in a pan with a little oil for 3-5 minutes before adding it to the casserole dish. This removes excess moisture and softens the texture.
Check Enchilada Sauce Labels: Many store-bought enchilada sauces contain added sugars, cornstarch, or other thickeners that add carbs. Choose brands specifically labeled keto or low-carb, or make your own with tomato sauce, chili powder, cumin, and garlic.
Use Rotisserie Chicken: Save time and add flavor by using rotisserie chicken from the grocery store. The seasoning on the bird adds depth, and it’s already cooked and ready to shred.
Different Cheese Options: Try Monterey Jack for a milder flavor, pepper jack for heat, or a Mexican cheese blend for authentic flavor. Queso fresco crumbled on top after baking adds a traditional touch.
Add Heat: Mix diced jalapeños into the chicken filling or layer sliced jalapeños between the cauliflower and chicken. Pickled jalapeños on top after baking add tangy heat.
Green Chiles: Stir in a 4-ounce can of diced green chiles to the chicken mixture for authentic Southwestern flavor without adding many carbs.
Make It Spicier: Use pepper jack cheese, add cayenne pepper to the filling, or drizzle hot sauce over the top before serving.
Meal Prep Friendly: This casserole portions beautifully into individual containers for grab-and-go lunches. The flavors improve after a day in the refrigerator as everything melds together.
Storage & Reheating Tips
Store leftover keto chicken enchilada casserole in an airtight container in the refrigerator for up to 4 days. The cauliflower rice absorbs more sauce as it sits, making the leftovers even more flavorful and cohesive.
To reheat, scoop portions into microwave-safe bowls and heat on high for 1-2 minutes until warmed through. You can also reheat larger portions in a covered dish in a 350°F oven for about 15 minutes until hot throughout.
This casserole freezes well for up to 3 months. Let it cool completely, then portion into freezer-safe containers or wrap the entire dish tightly in plastic wrap and aluminum foil. Thaw overnight in the refrigerator before reheating. The texture may be slightly different after freezing—the cauliflower can become softer—but the flavor remains excellent.
Add fresh cilantro, a dollop of sour cream, or sliced avocado to reheated portions to brighten the flavors and add freshness.
Common Questions
How many net carbs are in this casserole? Each serving contains approximately 6-8 net carbs depending on the specific brands of enchilada sauce and other ingredients you use. Always check nutrition labels on packaged ingredients to calculate exact macros.
Can I use a different base instead of cauliflower rice? Yes. Sautéed zucchini ribbons, thinly sliced cabbage, or riced broccoli all work as low-carb bases. Each will give a slightly different texture and flavor but keeps the dish keto-friendly.
Do I need to cook the cauliflower rice first? No, you can use it raw and it will cook perfectly in the oven as the casserole bakes. However, sautéing it briefly before assembling removes excess moisture and creates a more tender texture.
Can I make this dairy-free? Replace the sour cream with dairy-free sour cream or coconut cream, and use dairy-free cheese shreds. The texture and flavor will be different but still delicious.
What if my casserole is watery? This usually happens if the cauliflower rice releases too much moisture. Next time, sauté the cauliflower rice first to evaporate excess water, or let the finished casserole rest for 10 minutes before serving so it can absorb the liquid.
This keto chicken enchilada casserole delivers all the comforting, satisfying flavors of traditional enchiladas in a format that fits perfectly into your low-carb lifestyle. The creamy chicken filling, tender cauliflower base, and melted cheese create layers of flavor and texture that make every bite enjoyable. Whether you’re cooking for family dinner, meal prepping for the week, or bringing a dish to share, this casserole proves that eating keto doesn’t mean sacrificing the foods you love. Make it once and it’ll become a regular in your dinner rotation—the kind of recipe that makes sticking to your goals feel easy and delicious.
Keto Chicken Enchilada Casserole
Ingredients
Equipment
Method
- Preheat your oven to 350°F (175°C). Lightly grease a medium-sized casserole dish.
- In a large mixing bowl, combine the shredded chicken, enchilada sauce, sour cream, garlic powder, onion powder, salt, and pepper. Stir until the chicken is evenly coated. Fold in the diced red bell pepper (reserve a tablespoon for garnish if desired).
- Spread the raw cauliflower rice in an even layer across the bottom of the casserole dish.
- Spoon the chicken filling over the cauliflower rice, spreading it to the edges for consistent flavor.
- Sprinkle the shredded cheddar cheese evenly over the top of the chicken mixture.
- Place in the oven and bake for 25-30 minutes, or until the cheese is melted, bubbly, and starting to turn golden brown.
- Remove from the oven. Top with sliced black olives, remaining red peppers, and fresh cilantro. Serve warm.
