Low Carb Chicken Casserole

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Golden, cheesy, and bubbling straight from the oven, this Low Carb Chicken Casserole is the kind of comfort food that satisfies without the carb crash. Tender chunks of seasoned chicken are nestled into a creamy, cheesy base, then baked to perfection until a crispy top forms. Each bite delivers hearty, savory goodness — perfect for dinner when you want something indulgent yet keto-friendly.

Whether you’re following a low-carb diet or just want a lighter take on a classic casserole, this dish hits the spot. It’s loaded with flavor from spices, cheese, and roasted chicken but skips the heavy starches in favor of cauliflower and cream. Simple to prepare and even better as leftovers, this one-pan meal is destined to become a staple in your dinner rotation.

Why You’ll Love This Low Carb Chicken Casserole

• Packed with protein and full of flavor
• Gluten-free and keto-friendly
• Great for meal prep and freezer-friendly
• One-dish dinner — minimal cleanup required
• Comforting yet light — perfect for any season

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Preparation Phase & Tools to Use

To get started, you’ll need a few key tools to streamline the process:

• Large skillet or sauté pan: To cook your chicken and lightly sauté your cauliflower.
• Mixing bowls: For combining the creamy sauce and layering ingredients.
• 9×13 baking dish: Essential for holding all the layers and ensuring even baking.
• Cutting board & knife: For prepping chicken and veggies.
• Cheese grater (if using block cheese): Freshly grated cheese melts more smoothly.

Each tool plays a role in creating a seamless workflow — from stovetop to oven, everything is designed to keep things quick and simple without sacrificing flavor.

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Preparation Tips

For a smoother prep process, consider using pre-cooked rotisserie chicken — it’s a huge time-saver and adds a roasted flavor that pairs perfectly with the creamy base. Steam or sauté the cauliflower just until tender but not mushy, so it holds up during baking. Let the casserole rest for a few minutes before serving; this allows the sauce to thicken and flavors to settle. For an extra golden crust, finish with a broil for 2-3 minutes at the end.

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Ingredients for this Low Carb Chicken Casserole

• 3 cups cooked chicken breast, shredded or chopped
• 1 medium head of cauliflower, cut into florets
• 1 cup sour cream
• 4 oz cream cheese, softened
• 1 cup shredded cheddar cheese (plus extra for topping)
• 1/2 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1/4 cup chopped green onions (optional)
• 1 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp smoked paprika
• Salt and black pepper to taste
• 1 tbsp olive oil or butter (for sautéing cauliflower)

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Step 1: Preheat and Prep

Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish with olive oil or non-stick spray. Set aside.

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Step 2: Prepare the Cauliflower

In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add cauliflower florets and cook for about 5–7 minutes, until just tender. You want them to be soft enough to bite but still hold their shape. Set aside to cool slightly.

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Step 3: Make the Creamy Sauce

In a mixing bowl, combine sour cream, cream cheese, cheddar, mozzarella, Parmesan, garlic powder, onion powder, paprika, salt, and pepper. Mix until smooth and creamy. If the cream cheese is too firm, microwave it for 15–20 seconds first.

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Step 4: Combine Ingredients

Add the cooked chicken and sautéed cauliflower to the creamy cheese mixture. Stir everything together until the chicken and veggies are evenly coated.

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Step 5: Assemble the Casserole

Pour the mixture into the prepared baking dish and spread it out evenly. Sprinkle additional cheddar cheese over the top and a pinch of paprika or chopped green onions for color if desired.

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Step 6: Bake It to Perfection

Place the casserole in the preheated oven and bake for 25–30 minutes, or until the top is golden and bubbly. For an extra crisp top, broil for the last 2–3 minutes — just watch carefully to prevent burning.

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Step 7: Rest and Serve

Let the casserole sit for 5–10 minutes before serving. This helps everything firm up and enhances the flavors. Serve warm and garnish with extra green onions or herbs if desired.

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Notes

This Low Carb Chicken Casserole is extremely adaptable — swap the cauliflower for broccoli, or add chopped spinach or mushrooms for variety. If you’re not strict keto, a few spoonfuls of cooked quinoa can be added for texture. For a spicier version, mix in diced jalapeños or a pinch of red pepper flakes. Always taste your sauce before baking and adjust seasonings as needed.

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Watch Out for These Mistakes While Cooking

• Overcooking the cauliflower: Soft cauliflower will turn mushy in the oven. Lightly sauté or steam it just until tender.
• Not draining moisture: Too much liquid from the cauliflower or chicken can make the casserole watery. Drain thoroughly before mixing.
• Using cold cream cheese: It won’t blend smoothly. Soften it first to ensure a creamy, lump-free sauce.
• Skipping the rest time: Letting it sit before serving makes a big difference in texture and flavor.

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Storage Instructions

Store leftovers in an airtight container in the refrigerator for up to 4 days. This casserole reheats well in the microwave or oven at 350°F for about 15 minutes. You can also freeze it: wrap tightly in plastic and foil, and freeze for up to 2 months. Thaw overnight in the fridge and reheat before serving.

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Estimated Nutrition

Per serving (based on 6 servings):

• Calories: 410 kcal
• Protein: 32g
• Fat: 29g
• Saturated Fat: 13g
• Carbohydrates: 6g
• Fiber: 2g
• Sugar: 2g
• Sodium: 480mg
• Cholesterol: 105mg

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Frequently Asked Questions

Can I use rotisserie chicken?

Yes! Rotisserie chicken is a great shortcut and adds extra flavor.

Is this casserole keto-friendly?

Absolutely. With only 6g net carbs per serving, it’s perfect for a keto or low-carb diet.

Can I make this ahead of time?

Yes, assemble the casserole and refrigerate it unbaked for up to 24 hours. Bake when ready to serve.

Can I freeze it?

Definitely. Freeze either before or after baking. Just wrap it well and label with the date.

What other cheeses can I use?

Feel free to mix it up with Monterey Jack, Gruyère, or a smoky Gouda.

How do I make it spicier?

Add chopped jalapeños, hot sauce, or crushed red pepper flakes to the cheese mixture.

Can I use frozen cauliflower?

Yes, but thaw and drain it well to avoid excess moisture.

What should I serve with it?

A crisp green salad, roasted vegetables, or keto garlic bread pair nicely with this dish.

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Conclusion

This Low Carb Chicken Casserole is everything you want in a dinner — comforting, hearty, cheesy, and easy to make. It brings bold flavor without the heaviness of traditional casseroles, making it a winner for both busy weeknights and weekend meals. With a short ingredient list and simple steps, you’ll have a wholesome, satisfying dish the whole family will love.

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