Is Jalapeño Popper Chicken Casserole keto-friendly?

Yes, it can be made keto-friendly with a few ingredient swaps. Replace the frozen potato nuggets with low-carb options like roasted cauliflower or zucchini. The rest of the ingredients—cream cheese, sour cream, bacon, chicken, and jalapeños—are all naturally keto-compliant.

How many carbs are in Jalapeño Popper Chicken Casserole?

The original version contains about 30g of carbs per serving , mainly from the potato nuggets. If you remove or substitute the potatoes with a low-carb vegetable, you can reduce the carb count to 8–10g net carbs depending on your other ingredients.

Can I add more fat to make it more keto?

Absolutely. Boost your fat macros by: Adding extra cheese or using a cheese blend with higher fat content like full-fat mozzarella or cream cheese. Drizzling a bit of MCT oil or olive oil into the mix. Incorporating avocado chunks on top after baking.

Is this recipe good for keto meal prep?

Yes! Jalapeño Popper Chicken Casserole is ideal for keto meal prep. Make a batch, divide it into airtight containers, and refrigerate for up to 4 days or freeze for up to 3 months . It reheats well and retains its flavor and texture.

Easy Jalapeño Popper Chicken Casserole – The Ultimate Bake With A Kick

Description

This Easy Jalapeño Popper Chicken Casserole is keto-friendly, creamy, cheesy, and packed with flavor—perfect for your low-carb dinner rotation.

Ingredients

Scale

6 ounces cream cheese, softened

3/4 cup sour cream

3/4 cup milk

3 ½ cups shredded cooked chicken (from rotisserie chicken)

1 ½ cups shredded mild Cheddar cheese, divided

6 jalapeño peppers, seeded and chopped

4 green onions, sliced, divided

8 slices bacon, crisp cooked and divided

1 teaspoon garlic powder

1 teaspoon onion powder

16 ounces frozen fried potato nuggets

Cook Mode Prevent your screen from going dark

Instructions

Preheat oven to 400°F (200°C).
In a 2-quart baking dish, mix together softened cream cheese, sour cream, and milk until smooth.
Stir in the shredded chicken, 1 cup of Cheddar cheese, chopped jalapeños, half the green onions, half the bacon, garlic powder, and onion powder. Mix well.
Spread the mixture evenly in the baking dish.
Layer frozen potato nuggets on top in a single layer.
Bake uncovered for 35 minutes or until the nuggets are golden and crispy.
Remove from oven. Sprinkle with the remaining ½ cup Cheddar cheese and remaining bacon.
Tent with foil and let rest for 5 minutes to allow the cheese to melt.
Top with the remaining green onions and serve warm.

Notes

For a low-carb version, replace potato nuggets with roasted cauliflower or zucchini.
Adjust jalapeño quantity to taste: seed for mild, leave seeds in for extra heat.
Freezer-friendly: assemble and freeze before baking (without nuggets), or freeze leftovers in portions.

Prep Time: 15 mins
Cook Time: 35 mins
Category: keto meals
Cuisine: American

Nutrition

Calories: 673
Sodium: 1174mg
Fat: 43g
Carbohydrates: 30g
Fiber: 3g
Protein: 43g
Cholesterol: 165mg