This is a layered ground chicken casserole built from canned goods and low-carb tortillas, baked for 30 minutes until the cheese is set and the filling is hot through. It comes in at 465 calories per serving with 31g of protein, which makes it a genuinely filling weeknight dinner rather than a compromise meal. The whole thing comes together in one bowl and one baking dish, which keeps cleanup short.
Substitutions that actually work
- Ground chicken: The recipe calls for boiled and minced breast meat. If you have raw ground chicken instead, brown it in a dry non-stick pan until it reaches 165°F (74°C) internally — no oil needed. Ground turkey works the same way.
- Cream cheese: Regular full-fat cream cheese works fine if that’s what you have. Neufchâtel is essentially the same product as one-third-less-fat cream cheese and can be used interchangeably.
- Low-carb tortillas: Standard flour tortillas work. They’ll add carbs but the casserole holds together the same way. Corn tortillas also work and hold up well to the sauce dip step.
- Enchilada sauce: A can of diced tomatoes blended with a tablespoon of chili powder, half a teaspoon of cumin, and a pinch of garlic powder is a workable substitute if you’re out of the canned sauce.
- Black olives: Skip the olives entirely if you don’t have them — they’re a topping, not structural. This is the one ingredient where the substitution is just omission.
The short version of why this works
Two things make this casserole work. First, dipping the tortillas in enchilada sauce before layering them means they absorb liquid from both sides as the casserole bakes, so they soften into the filling rather than staying dry or going gummy. Second, the cream cheese is mixed directly into the filling at room temperature — cold cream cheese would leave lumps that don’t fully incorporate. Those two steps are what separate a cohesive casserole from a soggy or uneven one.
What can go wrong
- Watery casserole: Canned corn and diced tomatoes carry a lot of liquid. Drain both thoroughly before mixing — press the corn in a sieve if needed. Skipping this step leads to a soupy bottom layer.
- Cream cheese streaks in the filling: If the cream cheese is even slightly cold it won’t blend smoothly. Give it a full 30 minutes at room temperature, or microwave it for 15 seconds before mixing.
- Top tortilla layer drying out: The top layer of tortillas isn’t submerged in filling, so it can turn leathery. Make sure you use all the remaining enchilada sauce from the dipping bowl — pour any leftover over the top before adding the cheese.
- Cheese burning before the center is hot: If your oven runs hot, tent the dish loosely with foil for the first 20 minutes, then uncover for the last 10 to brown the cheese. The filling needs to be bubbling at the edges before you pull it out.
- Casserole falling apart when serving: Let it rest for 5 minutes out of the oven before cutting. The filling tightens up slightly as it cools and slices much more cleanly.
Keeping and reheating
Leftovers keep well in an airtight container in the fridge for up to 4 days. The flavors do improve overnight as the sauce soaks further into the tortilla layers. To reheat, cover a portion with a damp paper towel and microwave on medium power for 2 to 3 minutes — full power tends to dry out the chicken. For the freezer, portion the casserole into individual servings before freezing; it keeps for up to 2 months. Thaw overnight in the fridge before reheating. Skip the garnish of black olives if you’re prepping ahead — not worth the extra dish, and they don’t freeze well anyway.
Skinny Chicken Enchilada Casserole (465 Cal)
Equipment
Ingredients
- 1 can diced tomatoes - 15 oz / 425g, undrained
- 1 can red enchilada sauce - 10 oz / 283g
1 can corn kernels - 15 oz / 425g, drained
- 4 medium low-carb flour tortillas - 8-inch / 20cm, cut into quarters
- ½ cup shredded low-fat Mexican blend cheese - or cheddar, 55g
- 1 teaspoon non-stick cooking spray - for greasing the baking dish
Instructions
- Preheat oven to 375°F / 190°C (170°C fan-forced). Spray a 9×9 inch (23x23cm) baking dish with non-stick cooking spray.1 teaspoon non-stick cooking spray
- In a large bowl, combine the cooked chicken, diced tomatoes (with juices), half of the enchilada sauce, salsa, taco seasoning, cream cheese, corn, and black beans. Stir until the cream cheese is fully incorporated and the filling is evenly mixed.1 lb ground chicken, 1 can diced tomatoes, 1 can red enchilada sauce, 1/2 cup salsa, 1 tablespoon taco seasoning, 4 oz cream cheese, 1 can corn kernels, 1 can black beans
- Pour the remaining enchilada sauce into a shallow bowl. Dip the tortilla quarters into the sauce one at a time, coating both sides. Arrange a single layer of dipped tortilla quarters on the bottom of the prepared baking dish. Spread half of the chicken filling evenly over the tortillas. Add a second layer of dipped tortilla quarters, then spread the remaining filling on top. Finish with a final layer of dipped tortilla quarters.1 can red enchilada sauce, 4 medium low-carb flour tortillas
- Sprinkle the shredded cheese evenly over the top. Bake uncovered for 30 minutes, or until the cheese is melted and the casserole is bubbling around the edges. Let cool for 5 minutes before topping with sliced black olives and serving.1/2 cup shredded low-fat Mexican blend cheese, 1/3 cup black olives
Notes
Nutrition
Common questions
Can I use raw ground chicken instead of boiling and mincing a breast?
Yes — brown raw ground chicken in a dry non-stick skillet over medium heat, breaking it up as it cooks, until it reaches an internal temperature of 165°F (74°C). Drain off any liquid before adding it to the filling mixture. The texture will be slightly coarser than hand-minced boiled breast, but it works fine and saves time.
What size cans should I use for the tomatoes, corn, black beans, and enchilada sauce?
Standard 15-ounce cans for the tomatoes, corn, and black beans, and a 10-ounce can for the enchilada sauce are the typical sizes for this type of recipe. If your store only carries a 19-ounce can of enchilada sauce, use roughly half of it and save the rest for another use.
Can I assemble this the night before and bake it the next day?
Yes, and it actually bakes more evenly when assembled ahead because the tortillas have time to absorb the sauce. Cover the unbaked dish tightly with foil and refrigerate for up to 24 hours. Add 5 to 10 minutes to the bake time since it’s going in cold.
My family doesn’t eat spicy food — can I reduce the heat?
Use a mild enchilada sauce and a mild salsa, and check the taco seasoning packet — some blends include cayenne. Swapping to a homemade mix of cumin, garlic powder, onion powder, and smoked paprika gives you full control over the heat level without losing the flavor.
Can I substitute the flour tortillas with something else to lower the carbs further?
Low-carb flour tortillas are already in the recipe, but if you want to go further, thinly sliced zucchini or yellow squash laid flat can replace the tortilla layers. Blot the slices dry with paper towels first to prevent extra moisture in the casserole.
If you liked this one
- Chicken Macadamia Sausage Rolls
- Colombian Chicken Cheese Empanadas
- Spicy Beef Stuffed Peppers
- Hearty Beef Cauliflower Bake
