Keto Chicken Enchilada Bake – Comforting, Low-Carb Weeknight Favorite

If you’re craving cheesy, saucy comfort food without the carb crash, this Keto Chicken Enchilada Bake hits the spot. It delivers all the flavors of classic enchiladas—tender chicken, smoky sauce, melty cheese—without tortillas or flour. It’s the kind of dish you can throw together on a busy weeknight and still feel good about serving.

The prep is simple, the ingredients are easy to find, and leftovers reheat beautifully. Add your favorite toppings and you’ve got a crowd-pleaser that fits your goals.

Why This Recipe Works

This bake skips tortillas and uses a base of shredded chicken and low-carb vegetables, so you get the essence of enchiladas with far fewer carbs. A rich, mildly spicy enchilada sauce binds everything together and keeps the chicken juicy.

Melted cheese forms a golden top that tastes indulgent while still being keto-friendly. It’s flexible too—use rotisserie chicken, leftover roasted thighs, or poached breasts. The seasonings are familiar and cozy, but you can dial the heat up or down to suit your taste.

Ingredients

• 3 cups cooked shredded chicken (rotisserie or leftover chicken works great)
• 1 tablespoon olive oil or avocado oil
• 1 small onion, diced
• 1 small bell pepper, diced (any color)
• 2 cloves garlic, minced
• 1 (10-ounce) can mild green chiles, drained
• 1 cup riced cauliflower (fresh or frozen, thawed and squeezed dry)
• 1 1/2 cups red enchilada sauce (low-sugar or no-sugar added; see note)
• 1/3 cup sour cream
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon smoked paprika (optional, for depth)
• 1/2 teaspoon kosher salt, plus more to taste
• 1/4 teaspoon black pepper
• 2 cups shredded cheese (Mexican blend, Monterey Jack, or cheddar)
• 2 tablespoons chopped fresh cilantro (optional)
• Optional toppings: avocado slices, jalapeño, more cilantro, green onions, a dollop of sour cream

Note: Many store-bought enchilada sauces include added sugar or starch.

Check labels for 2–3g net carbs per serving or less to keep this dish keto-friendly.

Instructions

1. Prep the oven and pan. Preheat your oven to 375°F (190°C). Grease a 9×13-inch baking dish with a little oil or nonstick spray.
2. Sauté the veggies. Warm the oil in a large skillet over medium heat. Add onion and bell pepper and cook 4–5 minutes until softened.

   Stir in garlic and cook 30 seconds until fragrant.

3. Add green chiles and cauliflower rice. Stir in the green chiles and riced cauliflower. Cook 2–3 minutes to steam off excess moisture, then season with a pinch of salt.
4. Mix the sauce base. In a large bowl, whisk together the enchilada sauce, sour cream, cumin, chili powder, smoked paprika, salt, and pepper.
5. Combine everything. Add the shredded chicken and the sautéed veggie mixture to the bowl. Fold until evenly coated.
6. Layer and top with cheese. Spread the mixture in the prepared baking dish.

   Sprinkle the shredded cheese evenly over the top.

7. Bake. Place in the oven and bake for 18–22 minutes, until the cheese is melted and bubbling around the edges.
8. Optional broil. For a golden top, switch to broil for 1–2 minutes. Watch closely to prevent burning.
9. Rest and garnish. Let the bake rest 5–10 minutes to set. Garnish with cilantro and any desired toppings.

   Slice and serve warm.

Storage Instructions

• Refrigerator: Store leftovers in an airtight container for up to 4 days.
• Freezer: Cool completely, then freeze in portions for up to 2 months. Wrap tightly to prevent freezer burn.
• Reheating: Reheat covered at 325°F (165°C) for 15–20 minutes, or microwave in 60–90 second bursts until hot. Add a splash of broth if needed to loosen the sauce.

Why This is Good for You

This dish is balanced for a keto lifestyle: high in protein and healthy fats, and low in net carbs.

The chicken supports satiety and muscle maintenance, while cheese and sour cream provide satisfying richness. Bell peppers, onions, and cauliflower rice add fiber and micronutrients without spiking carbs. Choosing a low-sugar sauce helps keep your blood sugar steady.

The result is comfort food that fuels you without the energy crash.

Pitfalls to Watch Out For

• Hidden sugars in sauce: Many sauces sneak in corn syrup or starch. Read labels carefully.
• Watery bake: Cauliflower rice holds moisture. Squeeze it dry and cook off excess water in the skillet.
• Overbaking: Too long in the oven can dry out the chicken.

  Bake just until bubbly and melted.

• Cheese overload: It’s tempting, but too much cheese can make the dish greasy. Stick to the suggested amount or balance with more chicken and veg.
• Too spicy or too mild: Adjust chili powder and add a pinch of cayenne if you want heat. For sensitive palates, choose mild green chiles.

Variations You Can Try

• Green enchilada bake: Swap red sauce for tomatillo salsa verde and use pepper jack cheese for a tangy, bright twist.
• Creamy chipotle: Stir 1–2 tablespoons chopped chipotle in adobo into the sauce and add 2 ounces cream cheese for extra creaminess.
• Veggie boost: Fold in sautéed zucchini or spinach.

  Cook off moisture first to keep it from getting watery.

• Buffalo-lada mashup: Replace enchilada sauce with a mix of buffalo sauce and a bit of ranch, then top with Monterey Jack and blue cheese crumbles.
• Turkey or pork: Use shredded turkey or pulled pork for a change of pace. Season well to complement the sauce.
• Dairy-light: Reduce cheese to 1 cup and replace sour cream with full-fat Greek yogurt if you tolerate it. Still creamy, fewer calories.
• Extra protein: Add a can of rinsed black soybeans for a bean-like texture with minimal carbs.

FAQ

Can I make this ahead?

Yes.

Assemble the bake up to the cheese layer, cover, and refrigerate for up to 24 hours. When ready, bake as directed, adding a few extra minutes if it’s cold from the fridge.

What’s the best chicken to use?

Rotisserie chicken is the fastest option and adds great flavor. Otherwise, poached or baked chicken breasts or thighs work well.

Just shred or chop into bite-size pieces.

Is enchilada sauce keto?

Some are, some aren’t. Look for low-sugar or no-sugar-added brands with minimal thickeners. Aim for 2–3g net carbs per serving.

You can also make your own to control ingredients.

How do I make it spicier?

Add cayenne or crushed red pepper to the sauce, use hot green chiles, or choose a spicy enchilada sauce. Sliced jalapeños on top also add heat and freshness.

Can I skip the cauliflower rice?

Yes. The bake will be richer and a bit denser without it.

If you skip it, consider adding more bell pepper or zucchini (well sautéed) for bulk and texture.

What cheese melts best?

Monterey Jack and Mexican blend melt smoothly and give that classic pull. Cheddar adds sharpness but can be oilier, so mix it with Jack for balance.

How can I lower the sodium?

Use a low-sodium enchilada sauce, season the chicken lightly, and choose reduced-sodium cheese. Fresh toppings like avocado and cilantro add flavor without salt.

Can I make it in a skillet?

Yes.

Use an oven-safe 12-inch skillet. Build the mixture on the stovetop, top with cheese, and transfer to the oven to melt and brown.

In Conclusion

Keto Chicken Enchilada Bake delivers bold, familiar flavors with simple steps and smart ingredient swaps. It’s hearty, satisfying, and easy to customize for your spice level and dietary needs.

With a quick sauté, a stir of sauce, and a short bake, you’ll have a weeknight winner that reheats like a dream. Keep a low-sugar enchilada sauce on hand and this will become a regular in your rotation.