Low-Carb Chicken Enchilada Casserole (Cauliflower Base)

Enchiladas are a beloved comfort food, but traditional tortillas can make the dish heavy in starch. This recipe swaps the corn or flour wrap for a roasted cauliflower base, significantly lowering the glycemic index while adding a satisfying, chunky texture. The “Gold Standard” technical key here is moisture management: by roasting the cauliflower before assembling the casserole, we evaporate excess water, preventing the sauce from becoming soupy. We also utilize a Greek yogurt-based sauce to boost protein and create a creamy texture without heavy fats.

Recipe Details

• Prep Time: 15 Min
• Cook Time: 25 Min
• Total Time: 40 Min
• Yield: 4 Servings
• Calories: 345 kcal per serving

Ingredients:

The Foundation

• 1 large head Cauliflower, cut into small florets
• 2 cups Cooked Chicken, shredded (Rotisserie is best for speed)
• 1 tbsp Avocado Oil
• 1/2 tsp Salt

The Enchilada Sauce & Filling

• 1 cup Red Enchilada Sauce (Check label: No added sugar)
• 1/4 cup Plain Greek Yogurt (Healthy sour cream swap)
• 4 oz Diced Green Chiles (Canned)
• 1 tsp Cumin & 1/2 tsp Garlic Powder

The Finishing Touch

• 1 cup Shredded Mexican Blend Cheese
• Fresh Cilantro & Sliced Jalapeños (Optional)

Preparation Steps:

1. The Moisture Removal (Roast)

1. Preheat your oven to 400°F (200°C). Toss the cauliflower florets with avocado oil and salt.
2. Spread them in a single layer on a large baking sheet and roast for 15–18 minutes. This ensures the cauliflower is tender and slightly caramelized, creating a firm base that won’t get mushy.

2. The Creamy Emulsion

3. In a large mixing bowl, whisk together the red enchilada sauce, Greek yogurt, cumin, and garlic powder.
4. This blend creates a velvety sauce that coats the ingredients better than a thin tomato sauce alone.

3. The Assembly

5. Add the roasted cauliflower, shredded chicken, and diced green chiles to the bowl with the sauce. Toss until every piece is thoroughly coated.
6. Transfer the mixture into a 9×9 inch baking dish, smoothing the top with a spatula.

4. The Cheesy Bake

7. Sprinkle the shredded cheese evenly over the top. Bake for 10–12 minutes until the cheese is bubbly and has golden-brown spots.
8. Crucial Step: Let the casserole rest for 5 minutes before serving to allow the sauce to set.

Expert Tips:

• Shredding Technique: Shred your chicken while it is still warm using a hand mixer or two forks. Warm meat fibers are more open and will absorb the flavor of the enchilada sauce better than cold chicken.
• Soggy Prevention: If your cauliflower still seems wet after roasting (common with frozen cauliflower), pat it dry with a paper towel before adding it to the sauce bowl.