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Chicken Enchilada Casserole with Cauliflower

This healthy chicken enchilada casserole tastes like your favorite Mexican dish, but is made with cauliflower so it’s low carb and under 300 calories! It’s a gluten free, weeknight meal that everyone will love!
Course Dinner, Main Course
Cuisine American, Mexican
Prep Time 40 minutes
Cook Time 1 hour 10 minutes
Total Time 1 hour 50 minutes
Servings 4 People
Calories 277kcal


  • 8 Oz Chicken breast
  • 1 1/2 Pounds Cauliflower, Cut into florets (about 7 lightly heaping cups of florets)
  • 1 Tbsp Extra-virgin olive oil
  • 1 Tbsp Garlic, Minced
  • 1 Large onion, roughly chopped
  • 1 Tbsp Taco seasoning (I use this recipe)
  • 1 10 Oz Can Natural red enchilada sauce, gluten free if needed (such as Hatch)
  • 1 Large egg
  • 1 Egg white
  • 1/2 tsp Salt *
  • Pepper
  • 1 4oz Can Diced green chiles
  • 1 Cup Reduced-fat Mexican Cheese

For garnish:

  • Cilantro
  • Tomatoes. diced
  • Avocado, sliced


  • Preheat your oven to 400 degrees and rub an 8x8 or 9x9 inch pan with olive oil
  • Fill a medium pot with water, as well as large pot. Add a pinch of salt to each and bring to a boil.  Once boiling, reduce each pot's heat to medium and place the chicken in the medium pot and the cauliflower florets into the large pot, covering 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 cool for 10 minutes, or until cool enough to handle.
  • While the cauliflower/chicken cook, heat the olive oil up 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, or about 3-5 minutes.
  • Add in the can of enchilada sauce and bring to a boil, boiling for 1 minute. 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 the kitchen towel and wring out as much of the water as possible. Really put some muscle into this because you don't want a soggy casserole! I like to do this twice, using 2 towels, to really get out the water!
  • Place the cauliflower into a large food processor, along with the egg, egg white, salt and a generous pinch of pepper.  Add in the enchilada sauce mixture and process until the mixture is smooth. Transfer into a large bowl.
  • Shred the cooked chicken and add it into the bowl, along with the green chiles, stirring until well mixed.
  • Transfer into the prepared pan and cover with tinfoil. Cook for 30 minutes, and then remove the tinfoil 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 couple minutes, until the cheese is melted.
  • Cover the casserole 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, avocado and DEVOUR.


*If you're sensitive to salt, or if your taco seasoning is super salty, you might want to use a little bit less. I thought this was perfect, but I like a lot of salt :)


Calories: 277kcal | Carbohydrates: 15.6g | Protein: 27.5g | Fat: 12.8g | Saturated Fat: 4.2g | Polyunsaturated Fat: 0.9g | Monounsaturated Fat: 3g | Cholesterol: 98.5mg | Sodium: 830.2mg | Potassium: 729.8mg | Fiber: 5.4g | Sugar: 0.9g | Vitamin A: 2075IU | Vitamin C: 118.1mg | Calcium: 376mg | Iron: 1.1mg