Keto and casseroles seem to go hand in hand when you think about the type of high-fat foods that are being included. All of the cheeses you’re able to use create an ooey, gooey texture that everyone can enjoy. Whether you’re a working mom, a college student, or you just want an easy meal – this casserole will get the job done!
This is my Southwestern-esque take on Shepherd’s Pie. It’s got a great heat coming through from the chili seasoning, a good balance of acidity and sweetness from the tomatoes, and plenty of cheese to boot. The cauliflower on top just adds a layer of fluffy goodness that lightens up what might be considered a heavy dish.
One tip to make things go a little quicker is to pre-cook the cauliflower when you start browning the chicken. It will still be warm enough to melt the cheese into the cauliflower, and will save on 5-6 minutes of down time while you’re cooking. This way, you can have everything ready in just about 30 minutes.
Yields 6 servings of Nacho Chicken Casserole
The Preparation
- 28 ounces boneless, skinless chicken thighs
- salt and pepper, to taste
- 1 1/2 teaspoons chili powder
- 2 tablespoons olive oil
- 4 ounces cream cheese
- 1/4 cup sour cream
- 3 tablespoons parmesan cheese
- 4 ounces cheddar cheese, shredded
- 1 cup canned tomatoes with green chiles, such as Ro-Tel
- 16 ounces frozen cauliflower
- 1 medium jalapeno pepper
The Execution
1. Pre-heat oven to 375F. Using kitchen shears, chop chicken into bite-size chunks. Season chicken with salt, pepper, and chili seasoning.
2. Over medium-high heat, cook chicken in olive oil until browned on all sides.
3. Add cream cheese, sour cream and 3/4 of the cheddar cheese to the chicken, then stir together until melted and mixed. Add tomatoes and green chili and mix well.
4. In a casserole dish, add chicken mixture from the pan.
5. Microwave frozen cauliflower until cooked through. Use an immersion blender to blend with remaining cheddar cheese and parmesan into a mashed potato-like consistency. Season with salt and pepper.
6. Cut a jalapeno into chunks. Spread cauliflower mixture over the top of the casserole, then sprinkle jalapeno pepper over the top. Bake for 15-20 minutes or until some color is on the top and the jalapenos are cooked.
7. Slice and serve. Some fresh chopped cilantro tastes great over the top!
This makes a total of 6 servings of Nacho Chicken Casserole. Each serving comes out to be 428 calories, 32.3g fats, 5g net carbs, and 31.1g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 28 ounce boneless, skinless chicken thighs | 1135 | 70.9 | 0 | 0 | 0 | 134.6 |
| — salt and pepper | 0 | 0 | 0 | 0 | 0 | 0 |
| 1 1/2 teaspoon chili powder | 11 | 0.6 | 2 | 1.4 | 0.6 | 0.5 |
| 2 tablespoon olive oil | 239 | 27 | 0 | 0 | 0 | 0 |
| 4 ounce cream cheese | 388 | 38.6 | 4.7 | 0 | 4.7 | 7 |
| 1/4 cup sour cream | 114 | 11.1 | 2.7 | 0 | 2.7 | 1.4 |
| 3 tablespoon parmesan cheese | 81 | 5.4 | 0.8 | 0 | 0.8 | 7.2 |
| 4 ounce cheddar cheese | 458 | 37.8 | 3.5 | 0 | 3.5 | 25.9 |
| 1 cup canned tomatoes with green chiles | 36 | 0.2 | 8.7 | 0 | 8.7 | 1.7 |
| 16 ounce frozen cauliflower | 104 | 2 | 18.6 | 10.4 | 8.2 | 8.4 |
| 1 medium jalapeno pepper | 4 | 0.1 | 1 | 0.4 | 0.6 | 0.1 |
| Totals | 2571 | 193.6 | 41.9 | 12.3 | 29.7 | 186.8 |
| Per Serving (/6) | 428 | 32.3 | 7 | 2 | 4.9 | 31.1 |
Nacho Chicken Casserole
Ingredients
- 28 ounce boneless, skinless chicken thighs
- salt and pepper to taste
- 1 ½ teaspoon chili powder
- 2 tablespoon olive oil
- 4 ounce cream cheese
- ¼ cup sour cream
- 3 tablespoon parmesan cheese
- 4 ounce cheddar cheese shredded
- 1 cup canned tomatoes with green chiles such as Ro-Tel
- 16 ounce frozen cauliflower
- 1 medium jalapeno pepper
Instructions
- Preheat oven to 375F. Using kitchen shears, cut the chicken into bite-sized chunks. Season with salt, pepper, and chili powder.
- Cook the chicken in the olive oil over medium-high heat until browned on all sides.
- Add the cream cheese, sour cream, parmesan, and three-quarters of the cheddar cheese to the chicken, stirring until melted and mixed. Add the canned tomatoes and mix well.
- Transfer the chicken mixture to a casserole dish.
- Microwave the frozen cauliflower until cooked through. Use an immersion blender to blend with the remaining cheddar cheese and parmesan to a mashed potato-like consistency. Season with salt and pepper.
- Dice the jalapeño. Spread the cauliflower mixture over the casserole and sprinkle the jalapeño on top. Bake for 15–20 minutes or until browned and the jalapeños are cooked. Remove from the oven and let cool.
- Serve and enjoy!
