Cheesy Low Carb Chicken Taco Casserole
Cheesy Low-Carb Chicken Taco Casserole
Low carb • Sugar-free chicken taco casserole — 30 minutes, six servings
This is a cheesy low-carb chicken taco casserole, not a tortilla bake. Shredded chicken, peppers, cream cheese, and taco spice bake under a browned cheddar cap, like the photo. Thirty minutes. No tortillas, no sugar sauce.
Six servings. Rest 5 minutes so the scoop holds together.
Why you’ll love this casserole
- 32g protein per serving — chicken and cheese
- 6g net carbs — peppers, not tortillas
- About 30 minutes, one dish
- Browned cheese, shredded chicken, red and green pepper, like the photo
- No boxed mix, no sugar
- It scoops clean if you rest it 5 minutes
Health notes
- Protein: Chicken, cream cheese, and cheddar carry the dish.
- Lower carb than taco casserole: No tortillas. Close to keto at 6g net.
- Six servings: Macros are per sixth of the dish.
- Tortillas, corn, or packet sauce with sugar will jump the carbs. Keep the mix measured.
Key element — creamy chicken, browned cheese
A dry bake skipped the cream cheese. Mix shredded chicken with peppers and a thick taco cream, then cover with cheddar so the dish looks like the photo.
Ingredients
Casserole (6 servings)
- 3 cups cooked shredded chicken
- 8 oz cream cheese, softened
- 1/2 cup sour cream
- 1/2 cup salsa, no-sugar-added
- 1 small red bell pepper, diced
- 1 small green bell pepper, diced
- 1/4 cup onion, diced
- 2 Tbsp taco seasoning, no-sugar-added
- 1 1/2 cups shredded cheddar or Mexican blend
- 2 Tbsp chopped cilantro, optional
Swaps
- Rotisserie chicken: Same 3 cups, skin off.
- Greek yogurt: Swap half the sour cream.
- Tortillas, corn, or sweet taco packets: Skip them. That is how carbs jump.
Instructions
| 1 | Heat. Heat oven to 375 F (190 C). Grease a 2-quart round dish. |
| 2 | Mix. Beat cream cheese, sour cream, salsa, and taco seasoning. Fold in chicken, peppers, and onion. |
| 3 | Fill. Spread in the dish. Top with cheddar. |
| 4 | Bake. Bake 16 to 18 minutes until the cheese is browned and bubbling, like the photo. |
| 5 | Rest. Rest 5 minutes. Scoop six servings. One sixth is one serving. |
Pro tips
- Soft cream cheese blends without lumps.
- Use no-sugar salsa and seasoning so the net carbs stay low.
- Broil 1 minute at the end if the cheese needs more color.
- Rest 5 minutes so the scoop holds, like the photo.
- Rotisserie chicken keeps the 30-minute clock.
Nutrition
| Nutrient | Per serving (1 of 6) |
|---|---|
| Calories | 320 |
| Protein | 32g |
| Net carbohydrates | 6g |
| Total carbohydrates | 8g |
| Fiber | 2g |
| Total fat | 18g |
| Sodium | 620mg |
Estimates with shredded chicken, cream cheese, no-sugar salsa, and cheddar. Tortillas or sweet taco packets will raise carbs. This is a lower-carb taco casserole, close to keto.
Variations
Jalapeño
Add 1 diced jalapeño with the peppers.
Cauliflower rice
Fold in 1 cup cooked cauliflower rice for a thicker scoop.
Turkey
Use 3 cups cooked ground turkey instead of chicken.
Skillet
Bake in an oven-safe skillet instead of a round dish.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Covered. Reheat 350 F |
| Freezer | Up to 1 month | Thaw overnight |
| Room temp | 2 hours | Then fridge |
FAQ
Test your knowledge
5 quick questions about this casserole
1. Protein per serving?
2. Net carbs per serving?
3. How many servings in the dish?
4. Why skip tortillas?
5. Why skip sweet taco packets and tortillas?
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