Are you looking for a new way to bring health into your meals? The Keto Sour Cream Chicken Enchilada Casserole is an easy and delicious way to do just that. Packed with nutritious ingredients like shredded chicken, bell peppers, sour cream, green chiles, and your favorite enchilada sauce, it will satisfy your taste buds and healthy eating goals.
In this article, you'll learn how to shop for the healthiest ingredients, as well as simple tips for intention setting to help you get the most out of your healthy meal. So let's dive in and get started on this fantastic Keto Sour Cream Chicken Enchilada Casserole recipe!
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What makes our Keto Enchiladas recipe unique?
If you are craving traditional enchiladas without all of the extra carbs, you are going to love our low carb version with our sour cream chicken enchiladas recipe. In fact, the entire family will be asking for it week after week. Our family loves Mexican food, so we frequently seek to develop Mexican-inspired recipes that align with our healthy eating lifestyle without compromising on flavor. If you would like more Mexican flavors with all the low carb benefits, try our Keto Chicken Taco Soup or Keto Chicken Fajita Casserole.
Traditionally, an enchilada recipe calls for corn tortillas. There are low carb tortillas out there that can be used that may align with a low carb or keto diet, but commercial tortillas often come with hidden ingredients like preservatives and chemical stabilizers which are contrary to a clean eating diet and lifestyle and cause health problems in the long run.
Our go-to low carb swap for situations like these is none other than the versatile and delicious cauliflower.
You heard that right! Our keto enchilada casserole starts with roasted cauliflower topped with creamy enchilada sauce mixed with peppers, onions, green chilies, chicken, and cheese.
This easy dinner recipe has all the delicious flavors of enchiladas with a low amount of net carbs creating a win-win for the whole family! For a different flavor, try our new Keto Chicken Alfredo Recipe!
To get started on clean keto and check out a free sample weekly meal plan, our clean keto guide is here!
Setting Intentions
Before we get started making or developing a new meal or recipe, we like to take the time to set positive intentions for our creations.
Setting intentions helps to direct the energy and focus of the task at hand and asks your cells to align with your intentions and desires.
It is a conscious living technique that taps directly into the subconscious to program for success! You will be amazed at the results you manifest with this simple technique. Read more about setting intentions here.
Take in a few deep cleansing breaths and think about what your intentions are for creating this meal. Consider your wellness goals and desires for the creation and enjoyment processes. Each intention and/or affirmation you choose will be unique to you. Here are some examples of intentions:
*It is my intention to have an easy time finding just the right ingredients I need at prices I can afford.
*Creating this meal will be simple and fun with an easy clean-up process.
*Everyone will benefit from this healthy and delicious meal.
*I feel my body getting healthier and stronger with every bite I take.
*My blood pressure remains in healthy ranges.
*I am releasing excess weight each day and I feel fantastic.
When you have finished setting your intentions, seal them with gratitude for the process and the outcome that is just ahead.
Grab your shopping list and get ready to head to the grocery store for this delicious recipe.
Ingredients
Shredded Chicken- You can get an organic cooked rotisserie chicken from Whole Foods or sometimes Sprouts which makes this step a bit easier. Simply pull the chicken and shred. Grabbing an organic chicken breast or chicken thighs package from the grocery store and cooking it in the instant pot or slow cooker before shredding is another option. (Be sure to save the chicken broth that it makes for your next recipe!)
The type of chicken matters less than the quality. It is important to choose organic meat because conventionally raised chickens are raised in unsanitary and inhumane conditions which causes stress hormones to overload in the chickens' system which translates to the quality of the meat.
Not to mention the diet fed to the chickens is important which is why we opt for organic and free-range chicken and eggs! It makes all the difference in quality and nutrients within the food. We are not only affected by what we eat, but what we eat eats!
Sour Cream- Opt for natural/organic sour cream. You may also easily swap for plain greek yogurt as well. Be sure to check ingredients for only simple whole-food ingredients without chemicals or preservatives that wreak havoc on the gut.
Taco Seasoning- Choose organic taco seasoning or create homemade taco seasoning from organic and unprocessed spices. For convenience, we love the Siete brand mild taco seasoning.
Red Enchilada Sauce- Always search for organic and unprocessed if you are purchasing jarred or packaged products in order to avoid unnecessary and harmful ingredients. We like Siete brand red enchilada sauce for our low carb enchiladas recipe!
*Ghee- Ghee is the most stable cooking oil. It is clarified butter, which goes through a safe process that removes the milk solids that contain the bulk concentration of lactose and casein. Plus it has a high concentration of Omega-3 which helps support a healthy heart and brain
Red Onion
Green and Red Bell Peppers- Opt for organic peppers to avoid the waxy pesticides that stick to the outside of the peppers
Cheddar Cheese or Pepper Jack Cheese- Organic is best. Its also best to buy the cheese by the block and shred it yourself to avoid hidden starches in pre-shredded cheese which can affect carbohydrate intake
Hatch Green Chilies
Organic Cilantro
Full Fat 5% Fage Yogurt- This full fat yogurt mimics the consistency of cream cheese with all of the health benefits of yogurt. It has a high protein and b12 content that is much more beneficial than the high-fat cream cheese alternatives and it tastes great too!
Cauliflower- Organic is best!
Avocado oil- Avocado oil has a high smoke point, but in a pinch, Extra Virgin Olive Oil will work.
Garlic Powder(Organic)
Onion Powder(Organic)
Black Pepper
*Pink Himalayan Salt- This is the best salt with a full profile of essential minerals the body needs without all of the extreme processing and extra chemicals added to commercial table salt
Optional toppings:
*Avocado
*Tomatoes (organic is best)
See Recipe Card for Quantities
Instructions
Roast seasoned Cauliflower Florets
Saute onions peppers and garlic
Mix shredded chicken, half of the cheese, Fage yogurt, sour cream, green chilies, and taco seasoning. Stir to combine.
Add sautéed vegetables and stir again.
Top with a layer of enchilada sauce followed by a layer of cheese.
Place in the oven at 400 degrees for 15 minutes or until cheese is lightly golden brown
In a large baking dish, place an even layer of roasted cauliflower florets and pour the chicken mixture over the cauliflower.
Remove from oven and let cool for 2-3 minutes. Serve with cilantro, chopped tomatoes and avocados. Enjoy!
Hint: Be sure not to overfill the casserole dish so it does not overflow when baking in the oven. If there is any leftover chicken mixture, save it in the fridge for another day or split it into two casserole dishes!
Variations and Substitutions
For a Vegetarian meal, simply omit the chicken. Feel free to add tempeh or jackfruit in its place for texture or protein. You can also add extra peppers or other vegetables like black olives if you prefer.
For extra spicy keto enchiladas, add 1-2 diced and cored jalapenos with the peppers. You can also add a teaspoon chili powder to the taco seasoning for an extra kick!
Sour Cream can be swapped out for greek yogurt and Fage 5% yogurt can be swapped for organic cream cheese if desired.
Cauliflower can be replaced with corn tortillas if you aren't worried about the carbs, or a low-carb tortilla brand that you trust.
Recipe
Keto Sour Cream Chicken Enchilada Casserole
Equipment
Ingredients
- 1 lb shredded chicken cooked
- ⅓ cup sour cream
- 1 1.3 oz packet mild Siete taco seasoning
- 1 15 oz can siete red enchilada sauce
- 1 TB ghee
- 1 small red onion minced
- 1 green bell pepper cored and diced
- 1 red bell pepper cored and diced
- 3 garlic cloves minced
- 4 cups shredded Mexican cheese
- 4 oz can hatch green chilies
- 5 oz fage 5% yogurt
- 2 cups cauliflower florets about one head, washed
- 1 tb avocado oil
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ⅛ teaspoon Pink Himalayan salt
- ⅛ teaspoon black pepper
- 1 avocado chopped (optional)
- 1 chopped Roma tomato optional
- ½ bunch organic cilantro stems removed and minced
Instructions
- Preheat oven to 425. Put cauliflower florets in a Tupperware bowl with a lid. Add avocado oil, garlic and onion powder, salt, and pepper. Seal with a lid and shake. Place seasoned cauliflower florets on a parchment paper-lined baking sheet (or with a silicone baking mat) and roast for 20 minutes. Remove from oven and set aside. Reduce oven temp to 400
- Heat ghee in a large skillet on a stovetop on medium high heat. Add onions, bell peppers, and garlic. Sauté for 3 minutes or until softened.
- In a large mixing bowl combine shredded chicken, half of the shredded cheese, fage yogurt, sour cream, green chilies, and taco seasoning. Stir to combine. Add sautéed vegetables and stir again.
- In a large baking dish, place an even layer of roasted cauliflower florets and pour the chicken mixture over the cauliflower.
- Top with an even layer of enchilada sauce followed by an even layer of the remaining shredded cheese. Place in the oven at 400 degrees for 15 minutes or until cheese is lightly golden brown
- Remove from oven and let cool for 2-3 minutes. Serve with cilantro and chopped tomatoes and avocados. Enjoy!
Notes
Nutrition
Equipment
Sheet Pan
Baking Mat
Large Skillet
Wooden Spoon
Casserole Dish
Tupperware container
Chef's Knife
Cutting Board
Large Mixing Bowl
Storage
Save any leftovers in an airtight container in the fridge for up to 3-4 days.
Top tip
Time-saving tips: Chop your veggies and shred your chicken while the cauliflower is roasting. When you have about 5 minutes left on the oven timer, heat the ghee in the skillet and begin to saute the vegetables.
FAQ
Sour Cream is low in net carbs and high in fat which makes it an acceptable ingredient in low-carb and keto diets.
Plain Greek Yogurt, coconut yogurt, or cottage cheese all work well in place of sour cream as far as consistency and the creamy flavor sour cream offers.
Sour cream provides the creamy texture and flavor in this enchilada recipe. it can be replaced with greek or coconut yogurt or cottage cheese. Without the sour cream, it will likely still work with a little extra cheese, just produce a different flavor.
Related
Looking for other recipes like this? Try these:
BEST Instant Pot or Slow Cooker Chicken Taco Soup (Low Carb and Keto)
Healthy Cheesy Taco Skillet (Quick and Easy!)
Wild-caught pollock with Parmesan Crust (Keto, Low-carb)
Pairing
A simple spinach salad with avocado tomato and sprinkled with hemp seeds is a delicious and perfect side to Keto Sour Cream Enchilada Casserole
Food safety
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
Natalie Perry says
This recipe was surprisingly delicious! Everyone was coming back for seconds. Yum!