Why Make This Keto Mexican Chicken Casserole
Keto Mexican Chicken Casserole is a delightful dish that brings the spice and bold flavors of Mexican cuisine right to your kitchen while keeping it low-carb. This meal is not only a fantastic way to satisfy your cravings, but it also offers a wholesome and nutritious option for those following a ketogenic diet. The blend of ground chicken, riced cauliflower, vibrant veggies, and melty cheese creates a comforting dish that’s perfect for weeknight dinners or meal prep. Plus, it’s easy to put together, making it a win-win for busy home cooks.
How to Make Keto Mexican Chicken Casserole
Making this Keto Mexican Chicken Casserole is a breeze. First, gather your ingredients, and then prepare to create a hearty, cheesy dish that will warm your soul. It’s all about sautéing, mixing, and baking, with the exciting addition of taco seasoning to provide that authentic flavor. Whether you’re a seasoned chef or a newbie in the kitchen, you’ll find this recipe simple and rewarding. Let’s dive into the ingredients and the step-by-step directions.
Ingredients:
- 1 tbsp olive oil or avocado oil
- 1 medium onion (diced)
- 2 garlic cloves (minced, optional)
- 2 medium bell peppers (diced, any color)
- 1 jalapeño (minced, optional)
- 1 lb ground chicken (93/7 lean preferred)
- 24 oz riced cauliflower (1 bag, frozen or fresh)
- 1 packet taco seasoning (or 2 tbsp homemade)
- 2 cups shredded Mexican blend cheese (divided, dairy-free if needed)
- 1/4 cup salsa verde (optional)
- Salt and black pepper (to taste)
Directions:
Preheat your oven to 350°F (175°C). This ensures it’s hot and ready for your casserole.
Start by dicing the onion and bell peppers into uniform 1/2-inch pieces. If you’re using jalapeño, mince that as well.
In a large oven-safe skillet, heat the olive oil over medium heat. Add the onion, garlic, bell peppers, and jalapeño. Sauté for about 3 to 4 minutes until the onion turns translucent and gives off a delightful aroma.
Next, add the ground chicken and taco seasoning to the skillet. Use a wooden spoon to break up the meat as it cooks. Aim for 6 to 8 minutes until the chicken is fully browned, with an internal temperature of 165°F (75°C).
Stir in the riced cauliflower and salsa verde (if using). If you’re using frozen cauliflower, there’s no need to thaw it beforehand! If you’re skipping the salsa verde, add 2 tablespoons of water or broth to keep the mixture moist. Mix everything together well, cover, and let it cook for about 7 to 9 minutes until the cauliflower is tender. Taste and adjust the salt and pepper to your liking.
Remove the skillet from heat and fold in one cup of cheese until it melts into the chicken and veggies. Then, sprinkle the remaining cup of cheese on top along with optional jalapeño slices for a nice touch.
Bake uncovered for 15 to 20 minutes until the cheese is golden and bubbly. After removing it from the oven, let the casserole rest for about 5 minutes to allow the cheese to set. Enjoy!
Nutritional Information
Per serving (1 cup):
- Calories: 350
- Total Fat: 20g
- Saturated Fat: 9g
- Cholesterol: 100mg
- Sodium: 800mg
- Total Carbohydrates: 8g
- Dietary Fiber: 3g
- Sugars: 2g
- Protein: 32g
Note: These values are approximate and may vary based on specific ingredients used.
How to Serve Keto Mexican Chicken Casserole
This delicious casserole is truly versatile! Serve it straight from the oven for a cozy family dinner, or portion it out for meal prep throughout the week. You can garnish each serving with fresh cilantro, avocado slices, or a dollop of sour cream for added flavor. It’s perfect for a potluck or casual gatherings—just make sure to bring enough for seconds!
How to Store Keto Mexican Chicken Casserole
If you find yourself with leftovers (though it’s hard to resist!), store the casserole in an airtight container in the refrigerator for up to 3 to 4 days. You can also freeze it for longer storage; it will keep well for 2 to 3 months. To reheat, simply warm it in the oven or microwave until heated through.
Expert Tips for Perfect Keto Mexican Chicken Casserole
- Make sure to finely dice your vegetables for even cooking.
- If you prefer extra veggies, feel free to add zucchini or mushrooms!
- Use homemade taco seasoning to control salt and spice levels. A mix of chili powder, cumin, paprika, garlic powder, and onion powder works great.
- For a dairy-free option, substitute the cheese with a plant-based alternative.
Delicious Variations
- Swap the ground chicken for ground turkey or beef.
- Incorporate black olives or corn (if your diet allows) for extra flavor and texture.
- Experiment with different types of cheese, like pepper jack for a spicy kick.
- Add a layer of sautéed spinach or kale for added nutrients.
Frequently Asked Questions
1. Can I use fresh cauliflower instead of riced cauliflower?
Absolutely! If using fresh cauliflower, just chop it into small pieces or pulse it in a food processor until it’s rice-sized.
2. What can I substitute for ground chicken?
You can use ground turkey or even shredded rotisserie chicken for a quicker option.
3. Is there a vegetarian version of this casserole?
Yes! Substitute the ground chicken with a mix of beans (like black beans) and lentils for protein, and use plenty of veggies in place of meat.
Conclusion
Keto Mexican Chicken Casserole is a delightful blend of flavors and textures that make any meal feel special. It’s easy to prepare, perfect for meal prep, and certain to satisfy your cravings without derailing your diet. Give this recipe a try, and let the warm, cheesy goodness bring comfort to your table. Don’t forget to share your experience or any personal twists you add to the dish; we love hearing from fellow home cooks! Happy cooking!