This Keto Chicken Enchilada Casserole made with cauliflower as it's base is grain free, low carb and gluten free!
Chicken Enchilada Casserole
Mexican food is much loved by my family so making cleaner, lower carb versions have begun to consume my thoughts. Actually it doesn't even have to be Mexican food, more like comfort food is what they crave and I think what we all crave.
But when trying to live a life in a healthier way and as for myself as low carb as I can, I want comfort food too, but not the carbs. I certainly don't want to make two meals, one for my family and one for me.
Low Carb Chicken Enchiladas
This version of a low carb chicken enchilada casserole has no flour or corn tortilla's in it as one might expect. Everyone had gone crazy for my Bacon Cheeseburger Cauliflower Casserole so I adapted it from that.
If you're looking for something with more carbs or don't really care about the carbs check out these recipes:
- Easy Chicken Enchilada Bake
- Oven Fried Chimichangas
- Freezer Easy Chicken Burritos
- BBQ Chicken Cheddar Burritos
- Turkey Enchiladas
- Oven Fried Mexican Turkey Taquitos
Keto Mexican Toppings
This to me with all the toppings is complete comfort in a bowl. I'm discovering that it's always all about the toppings for me. We eat with our eyes and food not only needs to be flavorful but must be as colorful as possible to be appetizing. Olives, jalapeños, salsa, sour cream and avocado are all perfect to top this dish with!
So essentially it's like a taco/enchilada bowl or maybe it should be nicknamed enchiltaco or tacochilada??
Easy Chicken Enchilada Casserole
Whenever I make a whole roasted chicken, usually it's the breast meat I end up freezing since my family is all about the dark meat. I love to use up left overs don't you?! I freeze the breasts and then use them in recipes like this. Win win for me and win win for the family with a new invented recipe for chicken!
When I made this for my family I DID NOT tell them cauliflower was on the bottom. After they all enjoyed their dinner and ate it up, even the hubby I told them they ate cauliflower. Again they were shocked as they were before when I made the bacon cheeseburger casserole! They not only ate it up but said they loved it and make it again. WINNING!
Brenda's Notes:
- To keep it low in carbs I did not add typical corn or black beans as one would normally see in an enchilada. Feel free to add those if you desire.
- Feel free to use cooked ground turkey or turkey breast instead of chicken if that's what you have for cooked left over meat in the house.
- If you don't have smoked paprika I would suggest getting some! SO much tastier than regular paprika.
- Find enchilada sauce without sugar if possible and as low carb if you can.
- This recipe was first published in March 2015 and updated with video in July 2018.
Chicken Enchilada Casserole (Keto, Low Carb)
Chicken Enchilada Cauliflower Casserole {Low Carb and Grain Free}
Ingredients
Cauliflower Base
- 6 cups cauliflower florets
- ¼ cup coconut flour
- ½ teaspoon chili powder
- ½ teaspoon cumin
- ¼ teaspoon salt
- 1 teaspoon smoked paprika
- ½ teaspoon oregano
- 2 eggs beaten
2nd layer
- 1 ½ pounds cooked chicken shredded
- ½ teaspoon chili powder
- ½ teaspoon cumin
- ¼ teaspoon salt
- 1 teaspoon smoked paprika
- ½ teaspoon oregano
- 10 ounces enchilada sauce
- 2 cups Mexican Shredded cheese
- Optional toppings: lettuce olive, avocado, sour cream, salsa
Instructions
- Steam the cauliflower florets until tender.
- Place the florets into a food processor and pulse until it looks like rice in texture.
- Mix in the flour and spices until combined well.
- Set aside to cool before stirring in the eggs.
- Preheat the oven to 350 degrees.
- In a large bowl add the shredded chicken and spices and stir until combined.
- Spread the cauliflower into a 9 by 13 as the first layer.
- Place the shredded chicken over the cauliflower base as the second layer.
- Pour the enchilada sauce over the chicken.
- Top with all the shredded cheese.
- Cover and bake 30 minutes.
- Uncover and bake an additional 5-10 minutes until cheese is nicely melted.
- Allow to cool for at least 10-15 minutes before slicing.
- Top with optional toppings and enjoy!
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Heidi
Made this tonight and it was delicious! I added Eden Foods Organic Black Soy Beans (1g net carbs per serving).
LYNN BABCOCK
Do you have a conversion recipe for other cauliflower sources? So, I got a head of cauliflower and riced it raw.. would I maybe microwave it first? How much would I use since I don't know what 6 cups would have been before ricing? I attempted my own conversion but I feel I ended up using too much cauliflower. I had made this recipe before and followed the instruction and it turned out perfect. When I tried my own conversions it ended up watery and really like I just used too much cauliflower. If you already have this figured out I'll just use your notes 😀
Brenda
I don't have a resource but I will work on one for that. I'd say 4 cups riced would be about right for this recipe.And no you won't need to precook it if using a frozen riced cauliflower as that is partially cooked. If using fresh riced cauliflower you could stir fry for a few minutes in oil in a skillet.
Andrea
Thank you so much! I LOVE this recipe! I make it at least once a month and everyone loves it - low carb and tastes great.
Marylou Moncevais
I plan to try your recipe tonight. But I have a question about the nutritional value. My question is what about the cholesterol amount, if your trying to lower your cholesterol? Will that raise your levels or will it be okay? It says 132 mgs.
Brenda
Please read the book Cholesterol Clarity by Jimmy Moore. That will help to understand more about cholesterol and that eating foods with cholesterol isn't the issue.
Debbie
sorry just saw the servings as 8 thanks so much
Debbie
I am wondering about your servings. How many servings is recommended for this recipe to get the 6 net carbs. Don't want to overdo it. Thank you
Jennifer McGuirt
I made this today and it was a great low carb alternative to regular enchiladas. Since I prefer my Mexican food more on the spicy side, I think I’ll add some chopped jalapeños to the cauliflower base next time to kick it up a notch 🙂
angela ruggles
I made this for my family tonight. It was a big hit.
I used rotisserie chicken to speed up the process. I put it together the night before. Popped it in the oven after work.
Delicious!
I made the boys a pack of Spanish rice and tortilla chips for their side.
Win win
Mary
Would love it if you would add an e-mail link! Some of us are still low-tech. Thank you.
Brenda
You can subscribe by email at the top of my home page, the little subscribe button.
Terri
I just learned about corn extract from one of your other recipes. I wonder if it would be good to try a small amount of this in the cauliflower base. I plan to try this once I get some. Thanks so much for all the wonderful recipes. It's amazing how many you have!
megan
so i have a giant bag of frozen cauliflower rice from costco. do you think that would work in place of the head of cauliflower?
April
I'm relatively new to this low carb thing, but this is hands down my favorite thing so far. Made it as written tonight and managed to fool a 12 year old (and he knows we are low carbing so he is on the lookout for hidden cauliflower at dinner every night)--now I'm thinking about what combo I want to try next time--maybe beef and green enchilada sauce!
Brenda
Try my Bacon Cheeseburger Cauliflower Casserole, that was the first one I fooled my kids with!
Zahra
Once steamed the cauliflower is quite wet - do you recommend draining it or squeezing the water out or is it meant to have all the water as a part of the recipe.
Zahra
Also - where are my manners? Thank you for posting this recipe! My whole family is hyped about it but right now I’m too busy being puzzled and prepping it 🙂 always appreciate your fabulous ideas for low-friendly meals!
Brenda
Thanks Zahra!
Brenda
I didn't drain or squeeze mine, but you could if you want to. Either way the recipe will still be delicious!
Renea
By making your own sauce with bone broth you up the nutritional value immensely!
Easy to do and much tastier as canned sauce sometimes taste like a can!
2 cup broth
1/4 to 1/2 cup chili power depends on how sicey you like it
1/2 tomatoes paste ( optional )
2Tbl butter or oil
2tsp cumin
1 tsp oregano
2 cloves garlic crushed
1/2 dropper stevia
Salt to taste
Sauté garlic then add spices paste til smooth
Add broth if necessary
Sauté a min then add everything else and broth
Simmer to reduce or use as is
Janeane
I usually use frozen cauliflower rice. It comes in 12 oz packages. Would that be enough for this recipe!
Brenda
You might need a bit more for the base, maybe 16 ounces.
Yvette
I used the 3g Net carb tortilla shells and made this dish for keto diet...AWESOME!!
Angela Clark
I made this tonight and it was amazing! Even my picky husband and three year old son loved it!
Pam
I have a 12 oz. bag of frozen Cauliflower rice. Would that be enough for this recipe?
Brenda
I think no, you would need another 12 ounce bag.
Carol Tucker
Can this been frozen for later?
Lesly
Hello! This looks delicious! Question - do you mix the flour and spices with the cauliflower IN the food processor or after you have made the cauliflower rice mix together in a bowl? I actually purchased the cauliflower rice in the bag so I'm wondering if I even need to pull out my processor, haha!
Thank you!
Brenda
You can mix the spices right into the cauli in food processor.
VHM
I made this tonight and I have to say it is one of the BEST on line recipes I've tried. I halved the quantity and cooked the dish in an 8/8 for 20 minutes covered, 8 uncovered and 2 under the broiler. Other than proportions the only ingredient change was adding 1 small can of chopped green chilies before the enchilada sauce. I used avocado, chopped green onion, and sliced black olives for toppings.
I will certainly make this again and recommend it to others. Thank you! A great recipe!
Michele Gillespie
Hi there! Thank you for this recipe. Overall it was good, however the bottom was mushy? Is there a trick get I to firm or stiffen?
Thank you !
Brenda
It really won't get too much firmer unless you want to add some almond flour in the base.
Mindy
I am almond flour no coconut would I use same amount ?
ellen
can i use regular flour instead of the coconut flour?
Brenda
yes
Lauren
I'm not 100% sure but I think you aren't supposed to put all those spices in the cauliflower base? The same list of spices are under both the Cauliflower Base and the 2nd Layer. I think it must be a mistake because the paprika turned my cauliflower base orange. Still delicious though!
Tanya
I made this tonight and it was so good! The best part was my 5 year old, who refuses to eat vegetables, ate every last bite!
Brenda
Haha! Love that, Mom win!