0 from 15 votes
Chicken Enchilada Casserole With Cauliflower
This low-carb take on classic Mexican enchiladas is cheesy, spicy, and tortilla-free!
Prep Time
30 mins
Cook Time
1 hr 30 mins
Additional Time
10 mins
Total Time
2 hrs 20 mins
Servings: 4 People
Calories: 256 kcal
Course:
Main Course , Dinner
Cuisine:
American , Mexican
Ingredients
- 8 ounces chicken breast
- 1½ pounds cauliflower florets about 7 slightly-heaping cups
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon garlic minced
- 1 large onion roughly chopped
- 1 tablespoon taco seasoning
- 1 10-ounce can Red Enchilada Sauce gluten-free, if needed
- 1 large egg
- 1 egg white
- ½ teaspoon salt
- black pepper to taste
- 1 4-ounce can diced green chilis
- 1 cup reduced-fat Mexican cheese blend
For Garnish:
- cilantro
- tomatoes diced
- avocado sliced
Instructions
- Preheat your oven to 400℉, and rub an 8x8-inch or 9x9-inch casserole dish with olive oil.
- Fill a medium pot and a large pot with water. Add a pinch of salt to each, and bring to a boil. Once boiling, reduce each pot's heat to medium. Place the chicken in the medium pot and the cauliflower florets in the large pot. Cover just the cauliflower pot with a lid. Cook until the chicken is no longer pink and the cauliflower is fork-tender, about 10-15 minutes.
- Once the chicken is cooked, transfer to a plate to cool. Drain the cauliflower and place onto a kitchen towel to drain and cool for 10 minutes, or until cool enough to handle.
- While the cauliflower and chicken cook, heat the olive oil in a large, high-sided pan on medium heat. Add in the garlic, onion, and taco seasoning, and cook until lightly golden brown, stirring frequently. This should take about 3-5 minutes.
- Add the can of enchilada sauce and bring to a boil. Cook for 1 minute at full boil. Reduce the heat down to medium and simmer until the sauce is reduced and thick, about 7 minutes.
- Once the cauliflower is cool enough to handle, wrap it up in a kitchen towel and wring out as much of the water as possible. Do this twice, using a new towel each time.
- Place the cauliflower into a large food processor, along with the egg, egg white, salt, and a generous pinch of pepper. Add the enchilada sauce mixture and process until the mixture is smooth. Transfer to a large bowl.
- Shred the cooked chicken and add it into the bowl along with the green chilis, stirring until well mixed.
- Transfer the mixture to the prepared casserole dish and cover with foil. Bake for 30 minutes, then remove the foil and cook for another 30-40 minutes, or until the casserole feels set and the sides are lightly browned. Sprinkle with the cheese and cook and additional 2-3 minutes, until the cheese is melted.
- Once out of the oven, cover the casserole with foil to keep it warm, and let it sit for 10 minutes, so it absorbs some of the excess moisture. Then, slice and serve.
- Sprinkle with cilantro, tomatoes, and avocado to garnish. Serve hot.
Cup of Yum
Nutrition Information
Calories
256kcal
(13%)
Carbohydrates
14g
(5%)
Protein
25g
(50%)
Fat
12g
(18%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Trans Fat
0.01g
Cholesterol
95mg
(32%)
Sodium
708mg
(30%)
Potassium
835mg
(24%)
Fiber
4g
(16%)
Sugar
5g
(10%)
Vitamin A
302IU
(6%)
Vitamin C
86mg
(96%)
Calcium
381mg
(38%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4People
Amount Per Serving
Calories 256
% Daily Value*
| Calories | 256kcal | 13% |
| Carbohydrates | 14g | 5% |
| Protein | 25g | 50% |
| Fat | 12g | 18% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 95mg | 32% |
| Sodium | 708mg | 30% |
| Potassium | 835mg | 18% |
| Fiber | 4g | 16% |
| Sugar | 5g | 10% |
| Vitamin A | 302IU | 6% |
| Vitamin C | 86mg | 96% |
| Calcium | 381mg | 38% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.