Keto Chicken Taco Casserole – Comfort Food With Bold Flavor

If you love taco night but want something easy, cozy, and low-carb, this Keto Chicken Taco Casserole is a keeper. It’s cheesy, saucy, and packed with familiar taco flavors—without the tortillas or the carb-heavy fillers. Everything bakes in one dish, so cleanup is simple and weeknights stay stress-free.

You get tender chicken, colorful veggies, and a creamy, lightly spicy sauce that makes the whole kitchen smell amazing. It’s a crowd-pleaser, even for people who aren’t following keto.

Keto Chicken Taco Casserole - Comfort Food With Bold Flavor

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Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Servings 8 servings

Ingredients

  

• 3 cups cooked shredded chicken (rotisserie works great)
• 1 tablespoon avocado oil or olive oil
• 1 small onion, diced
• 1 red bell pepper, diced
• 1 small zucchini, diced (optional for extra bulk, low-carb)
• 2 cloves garlic, minced
• 1 (4-ounce) can diced green chiles, drained
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon oregano
• 1/2 teaspoon sea salt, plus more to taste
• 1/4 teaspoon black pepper
• 1 cup sugar-free salsa (choose a brand with no added sugar)
• 1/2 cup sour cream
• 4 ounces cream cheese, softened
• 1 1/2 cups shredded Mexican blend or cheddar cheese, divided
• 2 tablespoons chopped fresh cilantro, plus more for garnish
• 1 jalapeño, thinly sliced (optional)
• Fresh lime wedges, for serving

Instructions

 

• Prep the oven and dish: Preheat your oven to 375°F (190°C). Grease a 9x13-inch baking dish with a little oil or butter.
• Sauté the veggies: Heat the avocado oil in a large skillet over medium heat. Add the onion, bell pepper, and zucchini. Cook for 5–7 minutes until softened and lightly browned. Stir in the garlic and cook 30 seconds more.
• Season it up: Add chili powder, cumin, smoked paprika, oregano, salt, and pepper. Stir to coat the vegetables and toast the spices for about 30 seconds. Remove from heat.
• Make the creamy taco sauce: In a large bowl, whisk together the salsa, sour cream, and cream cheese until smooth. If the cream cheese is stiff, microwave it for 10–15 seconds first.
• Combine the filling: Fold the shredded chicken, sautéed veggies, green chiles, cilantro, and 1 cup of the shredded cheese into the sauce. Taste and adjust salt if needed.
• Assemble the casserole: Spread the mixture evenly in the prepared baking dish. Sprinkle the remaining 1/2 cup cheese over the top. Add jalapeño slices if you like it spicy.
• Bake: Bake uncovered for 18–22 minutes, until the edges bubble and the cheese is melted and lightly golden.
• Rest and serve: Let it rest 5–10 minutes so it sets slightly. Garnish with more cilantro and serve with lime wedges. Enjoy as is, or with lettuce cups or cauliflower rice.

Why This Recipe Works

• Layered flavor without fuss: Taco seasoning, green chiles, and salsa bring big taste with very little prep.
• Moist, tender chicken: Using shredded cooked chicken keeps the casserole juicy and quick to assemble.
• Keto-friendly swaps: Low-carb veggies, full-fat dairy, and no tortillas keep carbs down while keeping texture satisfying.
• Customizable heat: Adjust spice levels with mild or hot salsa and your choice of jalapeños.
• Great for meal prep: Reheats well and freezes nicely, so it’s perfect for cooking once and eating twice.

Ingredients

• 3 cups cooked shredded chicken (rotisserie works great)
• 1 tablespoon avocado oil or olive oil
• 1 small onion, diced
• 1 red bell pepper, diced
• 1 small zucchini, diced (optional for extra bulk, low-carb)
• 2 cloves garlic, minced
• 1 (4-ounce) can diced green chiles, drained
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon oregano
• 1/2 teaspoon sea salt, plus more to taste
• 1/4 teaspoon black pepper
• 1 cup sugar-free salsa (choose a brand with no added sugar)
• 1/2 cup sour cream
• 4 ounces cream cheese, softened
• 1 1/2 cups shredded Mexican blend or cheddar cheese, divided
• 2 tablespoons chopped fresh cilantro, plus more for garnish
• 1 jalapeño, thinly sliced (optional)
• Fresh lime wedges, for serving

How to Make It

1. Prep the oven and dish: Preheat your oven to 375°F (190°C). Grease a 9×13-inch baking dish with a little oil or butter.
2. Sauté the veggies: Heat the avocado oil in a large skillet over medium heat.

   Add the onion, bell pepper, and zucchini. Cook for 5–7 minutes until softened and lightly browned. Stir in the garlic and cook 30 seconds more.

3. Season it up: Add chili powder, cumin, smoked paprika, oregano, salt, and pepper.

   Stir to coat the vegetables and toast the spices for about 30 seconds. Remove from heat.

4. Make the creamy taco sauce: In a large bowl, whisk together the salsa, sour cream, and cream cheese until smooth. If the cream cheese is stiff, microwave it for 10–15 seconds first.
5. Combine the filling: Fold the shredded chicken, sautéed veggies, green chiles, cilantro, and 1 cup of the shredded cheese into the sauce.

   Taste and adjust salt if needed.

6. Assemble the casserole: Spread the mixture evenly in the prepared baking dish. Sprinkle the remaining 1/2 cup cheese over the top. Add jalapeño slices if you like it spicy.
7. Bake: Bake uncovered for 18–22 minutes, until the edges bubble and the cheese is melted and lightly golden.
8. Rest and serve: Let it rest 5–10 minutes so it sets slightly.

   Garnish with more cilantro and serve with lime wedges. Enjoy as is, or with lettuce cups or cauliflower rice.

Storage Instructions

• Refrigerator: Store leftovers in an airtight container for 3–4 days. Reheat in the microwave or cover and warm in a 325°F oven until hot.
• Freezer: Freeze in portions for up to 2 months.

  Wrap tightly to prevent freezer burn. Thaw overnight in the fridge, then reheat gently.

• Meal prep tip: Assemble the casserole up to a day ahead, cover, and refrigerate. Bake just before serving, adding 5–10 extra minutes if cold.

Why This is Good for You

• Low in carbs, high in protein: Shredded chicken and cheese keep you full and support muscle maintenance while keeping carbs minimal.
• Healthy fats: Full-fat dairy provides satiety, which can help with appetite control on a keto plan.
• Nutrient-rich veggies: Bell pepper, onion, and optional zucchini add fiber, vitamin C, and antioxidants without spiking carbs.
• Balanced flavors, balanced energy: The mix of protein, fat, and fiber helps steady energy and reduce cravings.

Pitfalls to Watch Out For

• Hidden sugars in salsa: Many brands add sugar.

  Check the label for no added sugar and a low net carb count.

• Overbaking: Too long in the oven can dry out the chicken. Pull it once it’s bubbly and the cheese is melted.
• Too much liquid: Watery veggies or thin salsa can make the casserole soupy. Drain green chiles and sauté veggies until moisture cooks off.
• Heat level surprises: Jalapeños vary in spice.

  Taste a small piece first, or use pickled jalapeños for a milder, consistent heat.

Alternatives

• Protein swaps: Use ground chicken, turkey, or beef. Brown it with the spices, then proceed as directed.
• Dairy-free option: Use dairy-free cream cheese and sour cream alternatives, plus a dairy-free shredded cheese that melts well.
• Veggie add-ins: Stir in riced cauliflower, spinach, or chopped mushrooms for extra volume with low carbs.
• Seasoning shortcut: Use 1–1.5 tablespoons of a clean, low-carb taco seasoning in place of the listed spices.
• Toppings: Add sliced avocado, diced tomatoes, pickled onions, or a dollop of guacamole after baking.
• Serving ideas: Spoon into lettuce cups, over cauliflower rice, or next to a quick cabbage slaw with lime.

FAQ

Can I use raw chicken instead of cooked?

Yes, but you’ll need to cook it first. Dice or poach chicken breasts or thighs, then shred or chop and proceed with the recipe.

Starting with cooked chicken keeps the bake time short and the texture tender.

Is this casserole spicy?

It’s mildly spicy as written. For less heat, use mild salsa and skip the jalapeño. For more heat, choose hot salsa, add cayenne, or include extra jalapeño slices.

How do I keep it from getting watery?

Sauté vegetables until most moisture evaporates and drain canned chiles.

Choose a thicker salsa and avoid covering the casserole while baking. Let it rest before serving so it sets.

What cheese melts best here?

Cheddar, Monterey Jack, or a Mexican blend all melt beautifully. Grating your own cheese helps it melt more smoothly since pre-shredded cheese contains anti-caking agents.

Can I make this in a slow cooker?

Yes.

Combine everything except the top cheese layer and cook on Low for 2–3 hours, until hot and bubbly. Sprinkle cheese on top, cover, and heat until melted.

How many carbs are in a serving?

Exact numbers vary by brand of salsa and dairy used. As a rough estimate, a sixth of the casserole typically lands around 5–7g net carbs when using sugar-free salsa and low-carb veggies.

What can I use instead of sour cream?

Full-fat Greek yogurt works if you’re not strict keto, though it has slightly more carbs.

A dairy-free sour cream alternative also works for those avoiding dairy.

In Conclusion

Keto Chicken Taco Casserole is the kind of weeknight meal that hits all the marks: easy to assemble, big on flavor, and friendly to low-carb goals. It’s flexible, forgiving, and perfect for leftovers. Keep a few staples on hand—salsa, cooked chicken, cheese—and this dinner practically makes itself.

Serve it with fresh lime and a sprinkle of cilantro, and you’ve got a cozy, satisfying meal any night of the week.