This Low Carb Chicken Taco Casserole is a cozy, cheesy, one-pan dinner that delivers all the flavor of your favorite chicken tacos without the heavy carbs. Tender shredded chicken, cauliflower rice, black beans, and zesty tomatoes with green chilies are baked under a gooey cheddar blanket for a weeknight-friendly meal that’s equal parts comfort food and fiesta.
Ingredients
- 2 cups cooked chicken, shredded
- 1 cup cauliflower rice (fresh or frozen, thawed)
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup diced tomatoes with green chilies (such as Rotel), undrained
- 1 cup shredded cheddar cheese, divided (¾ cup for topping, ¼ cup can be mixed in if desired)
- 1/2 cup sour cream
- 1 tablespoon taco seasoning (store-bought or homemade)
- 1/2 cup green onions, chopped
- 1/4 cup fresh cilantro, chopped
- Salt and black pepper, to taste
- Nonstick cooking spray or a little oil, for greasing the baking dish
Instructions
- Preheat your oven to 350°F (175°C). Lightly grease a 9×13-inch (23×33 cm) baking dish with nonstick spray or a little oil.
- In a large mixing bowl, add the shredded chicken, cauliflower rice, black beans, diced tomatoes with green chilies, taco seasoning, and sour cream.
- Stir everything together until the chicken and veggies are evenly coated in the creamy taco mixture. If you like it extra cheesy, stir in 1/4 cup of the shredded cheddar at this stage.
- Taste the mixture, then season with salt and black pepper to your liking. Remember the taco seasoning and cheese also add salt, so go gradually.
- Transfer the chicken mixture into the prepared baking dish and spread it out into an even layer, pressing gently with the back of a spoon or spatula.
- Sprinkle the remaining shredded cheddar cheese evenly over the top of the casserole.
- Scatter the chopped green onions and half of the cilantro over the cheese layer, reserving the remaining cilantro for garnish after baking.
- Bake in the preheated oven for 25–30 minutes, or until the casserole is hot throughout and the cheese on top is fully melted, bubbly, and lightly golden around the edges.
- Remove the casserole from the oven and let it rest for 5–10 minutes. This helps it set up slightly so it slices and serves more neatly.
- Garnish with the remaining cilantro, then scoop into bowls or onto plates and serve warm.
Variation
- Swap the black beans for extra cauliflower rice or diced bell peppers to lower the carbs even further and add more veggies.
- Make it creamier by replacing half of the sour cream with cream cheese (about 4 oz), softened and mixed well into the filling before baking.
- Turn this into a skillet meal by mixing everything in a large oven-safe skillet, topping with cheese, and baking directly in the skillet for fewer dishes.
Cooking Notes
- Try to shred or chop the chicken into bite-sized pieces so it distributes evenly throughout the casserole and stays juicy.
- If the top browns too quickly before the center is hot, loosely cover the dish with foil for the last 10 minutes of baking.
- For a slightly crispier top, broil the casserole for 1–2 minutes at the end of baking, watching closely to prevent burning.
Serving Suggestions
- Serve with a simple side salad of lettuce, cucumber, and avocado dressed with lime juice and olive oil to keep the meal light and fresh.
- Add taco-style toppings at the table, such as extra sour cream, sliced jalapeños, diced avocado, shredded lettuce, or a squeeze of lime.
- Spoon leftovers into low carb tortillas or lettuce leaves for quick chicken taco wraps the next day.
Tips
- Use freshly shredded cheese if possible; it melts more smoothly than pre-shredded cheese that contains anti-caking agents.
- Taste the mixture before baking so you can adjust the taco seasoning, salt, and pepper—this is your best chance to fine-tune the flavor.
- Let the casserole rest before serving; this helps the layers set and keeps each scoop from falling apart on the plate.
Prep Time:
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
Nutritional Information (Per Serving)
- Calories: 320 kcal
- Protein: 24 g
- Sodium: 620 mg
Frequently Asked Questions
- Can I make this Low Carb Chicken Taco Casserole ahead of time?
Yes. Assemble the casserole, cover tightly, and refrigerate for up to 24 hours. When ready to bake, let it sit at room temperature for 20–30 minutes and then bake, adding a few extra minutes if needed. - Can I freeze this casserole?
Yes. Assemble in a freezer-safe dish, wrap well, and freeze for up to 2–3 months. Thaw overnight in the refrigerator and bake until hot and bubbly. - How can I make this spicier?
Use hot diced tomatoes with green chilies, add extra taco seasoning, or stir in chopped jalapeños or a pinch of cayenne pepper. - Is this casserole keto-friendly?
It can be. To make it more keto-friendly, reduce or omit the black beans and increase the chicken and cauliflower rice, and ensure your taco seasoning is sugar-free.
Conclusion
This Low Carb Chicken Taco Casserole brings all the bold, cheesy taco night flavors into one easy, family-friendly bake while keeping things lighter on the carbs. With simple ingredients, minimal prep, and plenty of gooey cheddar on top, it’s a satisfying weeknight favorite that reheats beautifully for next-day lunches.
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Low Carb Chicken Taco Casserole
- Total Time: 40 minutes
- Yield: 6 servings 1x
- Diet: Low Carb, High Protein, Gluten-Free (if taco seasoning is gluten-free)
Description
This Low Carb Chicken Taco Casserole is a cozy, cheesy, one-pan dinner that delivers all the flavor of your favorite chicken tacos without the heavy carbs. Tender shredded chicken, cauliflower rice, black beans, and zesty tomatoes with green chilies are baked under a gooey cheddar blanket for a weeknight-friendly meal that’s equal parts comfort food and fiesta.
Ingredients
Scale
- 2 cups cooked chicken, shredded
- 1 cup cauliflower rice (fresh or frozen, thawed)
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup diced tomatoes with green chilies (such as Rotel), undrained
- 1 cup shredded cheddar cheese, divided (¾ cup for topping, ¼ cup can be mixed in if desired)
- 1/2 cup sour cream
- 1 tablespoon taco seasoning (store-bought or homemade)
- 1/2 cup green onions, chopped
- 1/4 cup fresh cilantro, chopped
- Salt and black pepper, to taste
- Nonstick cooking spray or a little oil, for greasing the baking dish
Instructions
- Preheat your oven to 350°F (175°C). Lightly grease a 9×13-inch (23×33 cm) baking dish with nonstick spray or a little oil.
- In a large mixing bowl, add the shredded chicken, cauliflower rice, black beans, diced tomatoes with green chilies, taco seasoning, and sour cream.
- Stir everything together until the chicken and veggies are evenly coated in the creamy taco mixture. If you like it extra cheesy, stir in 1/4 cup of the shredded cheddar at this stage.
- Taste the mixture, then season with salt and black pepper to your liking. Remember the taco seasoning and cheese also add salt, so go gradually.
- Transfer the chicken mixture into the prepared baking dish and spread it out into an even layer, pressing gently with the back of a spoon or spatula.
- Sprinkle the remaining shredded cheddar cheese evenly over the top of the casserole.
- Scatter the chopped green onions and half of the cilantro over the cheese layer, reserving the remaining cilantro for garnish after baking.
- Bake in the preheated oven for 25–30 minutes, or until the casserole is hot throughout and the cheese on top is fully melted, bubbly, and lightly golden around the edges.
- Remove the casserole from the oven and let it rest for 5–10 minutes. This helps it set up slightly so it slices and serves more neatly.
- Garnish with the remaining cilantro, then scoop into bowls or onto plates and serve warm.
Notes
- To keep this dish truly low carb, you can reduce or omit the black beans and add more cauliflower rice or extra chicken instead.
- Use rotisserie chicken or leftover grilled chicken to cut prep time way down and add extra flavor.
- If using frozen cauliflower rice, thaw and pat dry first to avoid watering down the casserole.
- Adjust the taco seasoning to your preferred heat level; you can add a pinch of cayenne or chili flakes for more spice.
- The casserole thickens as it cools, so if it seems slightly loose right out of the oven, give it a few minutes to set.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course, Casserole
- Method: Baked
- Cuisine: Mexican-Inspired, Tex-Mex
Nutrition
- Serving Size: 1/6 of casserole
- Calories: 320 kcal
- Sugar: 4 g
- Sodium: 620 mg
- Fat: 17 g
- Saturated Fat: 8 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 6 g
- Protein: 24 g
- Cholesterol: 80 mg
Keywords: low carb chicken taco casserole, keto-friendly casserole, cheesy chicken bake, Tex-Mex chicken casserole, weeknight dinner