Keto Jalapeno Chicken Casserole Recipe
Casseroles get a bad rap. They’re bland. They’re boring. They’re full of salt and carbs. Not anymore! This Keto jalapeno chicken casserole proves that it’s possible to make a creamy casserole that isn’t heavy or carb-laden. You won’t find potatoes or pasta here. It’s all chicken all the way. Joining the chicken is an assortment of vegetables in a supporting role from broccoli to bell peppers. To add a kick of spice, there’s diched jalapenos, a spoonful of hot sauce and a healthy helping of garlic. Rounding out the cast of characters and bringing everything together is a creamy coconut milk sauce. So, if you still think casseroles are bland, I have three words for you: time to taste!
Hot or Not: Finding the Right Hot Sauce
Not all hot sauce is created equal! Just like peppers, different hot sauces have different levels of heat. Read on to find out how hot different hot sauces are and how they stack up.
Spiciness is generally measured in Scoville Heat Unite (SHU) which get their name from scientist Dr. William Scoville. For example, a jalapeno pepper is generally between 2500-5000 SHU.
According to this infographic, here is a short list of popular hot sauces ranked from most spicy to least spicy.
- Tabasco (3750 SHU)
- Cholula (3600 SHU)
- Siracha (2200 SHU)
- Frank’s (450 SHU)
Of course, spiciness is a subjective experience too. I love spicy food but my sister barely puts black pepper on her food much less hot sauce!
Jalapeno Three Ways: Playing with Flavor Profiles
Jalapeno might not seem like a versatile flavor at first glance but in reality, it is a home in a number of different flavor profiles. Read on for some idea on how to change the profile of this dish with just a few herbs, spices, and other flavorings.
1. Jamaican – Jalapeno and garlic, cloves, cayenne, curry powder, cilantro. Serve with avocado and a squeeze of lime juice for added tropical flavor!
2. Tex-Mex – Jalapeno and garlic, cumin, black pepper, chili powder, cilantro.
3. Cajun – Jalapeno and paprika, cayenne, onion, garlic, thyme, oregano, black pepper
More Keto Recipes That Bring the Spice
Low-carb doesn’t mean bland. In fact, there are too many flavor Keto recipes to count. If you like your food on the spicy side, read on for a selection of hot recipes that won’t knock you out of ketosis.
Spicy jalapenos add excitement to this casserole
- 1/4 cup (60 ml) of coconut oil, to cook with
- 4 chicken breasts (1.7 lb), diced
- 1/2 head of broccoli, broken into small florets
- 2 medium bell peppers, chopped
- 1 medium onion, chopped
- 2 jalapeno peppers, seeds removed and finely diced
- 1 can (400 ml) of coconut milk
- 1 Tablespoon (15 ml) of hot sauce (or to taste) (optional)
- 2 cloves of garlic, minced or finely diced
- 1/4 cup of fresh parsley, chopped
- Salt and pepper, to taste
- Preheat the oven to 400 F (200 C).
- In a large pan, melt the coconut oil over medium-high heat. Add the chicken, broccoli, bell peppers, onion, and jalapeno peppers to the pan. Saute until the chicken is cooked through and the vegetables are soft, about 10 to 12 minutes.
- Remove the pan from the heat and add the coconut milk, optional hot sauce, garlic, and fresh parsley. Season with salt and pepper, to taste. Carefully pour the mixture into a baking dish.
- Place the baking dish in the oven and bake for 20 minutes.
All nutritional data are estimated and based on per serving amounts.
Net Carbs: 9 g
- Calories: 763
- Sugar: 5 g
- Fat: 57 g
- Carbohydrates: 13 g
- Fiber: 4 g
- Protein: 51 g