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Low Carb Chicken Taco Casserole

  • Author: Avery
  • 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

  1. 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.
  2. In a large mixing bowl, add the shredded chicken, cauliflower rice, black beans, diced tomatoes with green chilies, taco seasoning, and sour cream.
  3. 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.
  4. 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.
  5. 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.
  6. Sprinkle the remaining shredded cheddar cheese evenly over the top of the casserole.
  7. Scatter the chopped green onions and half of the cilantro over the cheese layer, reserving the remaining cilantro for garnish after baking.
  8. 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.
  9. 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.
  10. 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

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Find it online: https://averyrecipes.com/low-carb-chicken-taco-casserole/