High-Protein Keto White Chicken Chili Bake
High-Protein Keto White Chicken Chili Bake
Creamy white chicken chili baked under a golden cheese top — low-carb, sugar-free, and ready in 40 minutes
This high-protein keto white chicken chili bake turns classic white chili into a cheesy casserole. Shredded chicken, cream cheese, green chiles, and melted cheese bake into a bubbling dish that delivers 36 g of protein and only 4 g net carbs per serving while staying fully sugar-free.
Low-carb, sugar-free, and perfect for weeknight dinner or leftovers.
Why you’ll love this bake
- 36g protein per serving
- Only 4g net carbs and fully sugar-free
- Creamy white chili flavor with a cheesy top
- Ready in about 40 minutes
- No beans, no flour
- Great for meal prep
Health notes
- High protein: Chicken plus cheese makes this extremely filling.
- Low carb: Green chiles and peppers add flavor without beans.
- Sugar-free: No added sugar in the sauce or topping.
- Comfort food: Chili flavor in casserole form.
Key element — soften the cream cheese first
Softened cream cheese melts into a smooth chili sauce. Cold cream cheese stays lumpy and doesn’t coat the chicken evenly.
Ingredients
Bake (6 servings)
- 4 cups cooked shredded chicken
- 8 oz (225g) cream cheese, softened
- ½ cup sour cream or full-fat Greek yogurt
- ½ cup chicken broth
- 1 can (4 oz) diced green chiles, drained
- 1 small green bell pepper or jalapeño, diced
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp cumin
- ½ tsp chili powder
- ½ tsp salt
- ¼ tsp black pepper
- 2 cups shredded Monterey Jack or mozzarella
- Fresh cilantro for garnish
Swaps
- Rotisserie shortcut: Use store-bought shredded rotisserie chicken.
- Spicier: Add extra jalapeño or a pinch of cayenne.
- Dairy-light: Use Greek yogurt in place of some sour cream.
- Extra veg: Fold in cauliflower rice to stretch the bake.
Instructions
| 1 | Preheat. Heat the oven to 375°F (190°C). Grease a 9×13-inch baking dish. Soften the cream cheese so it mixes smoothly. |
| 2 | Make the sauce. Stir the cream cheese, sour cream, broth, green chiles, diced pepper, garlic powder, onion powder, cumin, chili powder, salt, and pepper until creamy. Fold in the shredded chicken and 1 cup of the cheese. |
| 3 | Assemble. Spread the mixture in the baking dish. Top with the remaining cheese. |
| 4 | Bake. Bake 20–28 minutes until hot and bubbling and the cheese is golden. Rest 5 minutes, then garnish with cilantro and serve. |
Pro tips
- Softened cream cheese is the difference between a silky sauce and lumps.
- Drain the green chiles so the bake isn’t watery.
- Use cooked chicken so the casserole only needs to heat through.
- Broil 1–2 minutes at the end for extra browning.
- This reheats well for lunch the next day.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 340 |
| Protein | 36g |
| Net carbohydrates | 4g |
| Total carbohydrates | 5g |
| Fiber | 1g |
| Total fat | 20g |
| Sodium | 620mg |
Estimates based on shredded chicken, cream cheese, green chiles, and cheese. Exact numbers vary with chicken cut and cheese type.
Variations
Jalapeño popper
Add extra jalapeño and a handful of crumbled bacon.
Green chile chicken
Use extra green chiles and Monterey Jack only.
Cauliflower stretch
Fold in 1–2 cups cooked cauliflower rice.
Taco style
Add taco seasoning and top with sliced avocado after baking.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Cover tightly |
| Freezer | Up to 2 months | Wrap portions individually |
| Reheat | Oven or microwave | Oven keeps the cheese best |
FAQ
Test your knowledge
5 quick questions about this white chicken chili bake
1. Protein per serving?
2. Net carbs per serving?
3. Why soften the cream cheese first?
4. About how long does this take?
5. Best way to store leftovers?
