Low-Carb Chicken Taco Casserole

Ingredients (Serves 6)

Main

• 2 cups cooked shredded chicken (rotisserie works great)
• 1 tbsp olive oil
• ½ onion, diced
• 1 bell pepper, diced
• 2 cloves garlic, minced

Sauce / Base

• 1 cup salsa (choose low-sugar)
• ½ cup sour cream
• 4 oz cream cheese, softened
• 1 tsp cumin
• 1 tsp paprika
• 1 tsp chili powder
• ½ tsp oregano
• Salt & pepper to taste

Cheese Layer

• 1½ cups shredded cheese (cheddar, Monterey Jack, or Mexican blend)

Optional Low-Carb Add-ins

• ½ cup cauliflower rice (adds volume, very low carb)
• ¼ cup sliced jalapeños
• ¼ cup chopped olives

Toppings (optional)

• Avocado slices
• Fresh cilantro
• Extra sour cream

 Instructions

1. Preheat

• Oven to 375°F (190°C)
• Grease a casserole dish

2. Cook Veggies

• Heat olive oil in a pan
• Sauté onion + bell pepper for 4–5 minutes
• Add garlic, cook 30 seconds

3. Make Filling

• Add shredded chicken
• Stir in salsa, sour cream, cream cheese
• Mix until creamy and heated through
• Add spices and taste for seasoning

4. Assemble

• Spread mixture into baking dish
• Sprinkle cheese evenly on top

5. Bake

• Bake 20–25 minutes until bubbly and golden

6. Rest & Serve

• Let sit 5 minutes before serving
• Add toppings if desired

 Nutrition Info (Per Serving, approx.)

• Calories: 320–420 kcal
• Protein: 25–30g
• Carbs: 6–10g net carbs
• Fat: 20–28g
• Fiber: 2–3g
• Sugar: 3–5g

 Allergen Info

Contains: dairy (cheese, sour cream, cream cheese)

• Naturally gluten-free (check salsa label)
• Nut-free (no nuts included)

 Tips for Best Results

• Use full-fat dairy for richer, keto-friendly texture
• Drain watery salsa to avoid excess liquid
• For extra spice: add chipotle powder or hot sauce
• Want it firmer? Add 1 beaten egg before baking

 Variations

• Keto version: Use high-fat cheese, skip peppers, add more cream cheese
• Dairy-light: Reduce cheese, swap sour cream with Greek yogurt
• Spicy: Add jalapeños or chipotle peppers
• Tex-Mex style: Top with crushed pork rinds for crunch

 Q&A

Q: Can I make this ahead of time?
Yes—assemble and refrigerate up to 24 hours, then bake when ready.

Q: Can I freeze it?
Yes—freeze before or after baking for up to 2 months.

Q: Why is my casserole watery?
Usually from salsa or veggies—use thick salsa and sauté veggies well.

Q: Can I use ground chicken instead?
Absolutely—cook it first, then follow the same steps.

Q: How do I keep it low carb?
Avoid beans, corn, and high-sugar sauces.

Q: What can I serve with it?
Cauliflower rice, lettuce wraps, or a simple salad.

• Author
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Sara Mitchell

Sara Mitchell is an expert restaurant content creator who writes easy-to-read guides about CAVA and other Mediterranean fast-casual chains in the United States. She covers locations, menus, prices, and hours, making it simple for visitors to find nearby restaurants and what to order quickly.

With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.

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