This low-carb take on classic Mexican enchiladas is cheesy, spicy, and tortilla-free!
Cauliflower seems to be the culinary “little black dress,” so to speak, because it goes with just about everything. It can also replace starches in certain dishes, such as the rice in stuffed peppers. Because it has a somewhat neutral flavor, it tends to absorb the flavors of whatever it’s cooked with. The beauty of using cauliflower as a starch replacement is that it’s naturally low in carbs, making it perfect for a low-carb lifestyle.
I’ve used cauliflower as a healthy swap for rice in many different dishes, but I hadn’t considered that it could replace the corn tortillas that hold the fillings in an enchilada dish. This recipe makes creative use of cauliflower to do just that. It sidesteps the traditional “wrapping” of enchiladas and simply mixes everything together to form a casserole. No tortillas required!
The resulting casserole has nearly every flavor you’d find in a traditional pan of enchiladas: spicy enchilada sauce and green chilis, salty Mexican cheese, and satisfying shredded chicken. All it’s missing is the carbs!
Is This Chicken Enchilada Casserole With Cauliflower Healthy?
This dish has plenty of protein from the chicken, fiber from the cauliflower, and some calcium from the cheese. The chicken and cauliflower also contribute potassium. Overall, this recipe is relatively low in fat, carbs, and calories, so it can be a healthy part of many diets—even a keto diet! There shouldn’t be any gluten in this dish, but if you need to be sure of that, check the labels on your enchilada sauce and your taco seasoning (if you bought it from the store).
To make this dish dairy-free, simply use your favorite dairy-free cheese instead of regular cheese. Vegetarians can make this dish with seitan, sautéed chopped mushrooms, fried tofu, or even pinto beans instead of chicken.
Endless Enchilada Variations
Enchiladas come in all flavors (and at least a few different sauce colors), so don’t hesitate to add new ingredients to your enchilada casserole!
Green Enchilada Sauce: If you’re more a fan of green chili flavor, go for the can of green sauce instead of the red! Alternatively, you can mix half a can of each color for a “Christmas” variation. If you aren’t super worried about the carb content, try a drizzle of rich mole sauce on top when you sprinkle the cheese on in step nine.
Jalapeños: Do you like things spicy? Chop up some fresh jalapeños (or some pickled sliced jalapeños) and throw them in when you add the shredded chicken.
Green Onions: For some fresh oniony flavor, try some chopped green onions as a garnish on individual servings.
Sour Cream: I love a dollop of sour cream on my enchiladas, and it works much the same way on this enchilada casserole!
Salsa: Use your favorite fresh salsa as a flavorful topping on individual servings.
How Do I Store Leftovers?
Transfer the completely cooled casserole to an airtight container, or cover the casserole dish with a lid or plastic wrap. Store it in the fridge for 3-4 days. You can also freeze leftovers in freezer-safe containers or freezer bags for up to 3 months. Thaw in the refrigerator overnight before reheating.
Serving Suggestions
This casserole can easily stand on its own, considering it has all the elements of a full meal! If you want to whip up some sides for it, serve this tasty casserole with some Mexican Street Corn Salad (Esquites) or a low-carb Keto Salad. If you don’t mind some carbs, make a batch of Refried Beans for a traditional side dish. As for condiments, I’m a big fan of this tangy Mexican Crema and this classic Salsa Recipe.
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 8×8-inch or 9×9-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.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
I had already used some of my head of cauliflower, so I didn’t have 1 1/2 pounds, only 1 pound, so I added 8 ounces of peeled, chopped potatoes, and boiled them separately. Because of that substitution I used two whole eggs. I used 12 ounces of chicken and Old El Paso red enchilada sauce.
It was good, but my husband thought it was a little grainy. We did top it with cilantro, green onions and tomatoes. We added homemade salsa to liven it up a bit.
Thanks for trying our recipe!