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Keto Cheesy Chicken Casserole⏱ 45 min total
Recipes

Keto Cheesy Chicken Casserole

Per 1 serving · 189 g · 8 ingredients

Calories
262
13%
of a 2,000 cal day
  • Protein
    29g
    46% of calories
  • Carbs
    3.7g
    6% of calories
  • Fat
    13g
    48% of calories
Portion
  • ✓ Protein-dense
  • ✓ Keto-friendly

At a glance

One serving of Keto Cheesy Chicken Casserole (189 g) has 262 calories, with 29 g of protein, 3.7 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (59% DV), riboflavin (b2) (22% DV) and niacin (68% DV). Keep an eye on saturated fat and cholesterol, which provide 25% and 34% of the daily value.

Per 100 g
138cal
low energy density
Protein per 100 cal
11g
Net carbs
3g
carbs minus fiber
Fiber
0.4g
2.4 g sugar

High in

20%+ of the daily value

  • Protein59%
  • Riboflavin (B2)22%
  • Niacin68%
  • Vitamin B671%
  • Pantothenic acid37%
  • Phosphorus46%

Good source of

10–19% of the daily value

  • Vitamin B1217%
  • Choline18%
  • Calcium12%
  • Potassium10%
  • Zinc12%

Watch

20%+ of the daily value

  • Saturated fat25%
  • Cholesterol34%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 30 min
  1. 1

    Preheat the oven to 350°F.

  2. 2

    Heat olive oil in a pan over medium heat. Cut the chicken breasts into chunks and cook until they reach an internal temperature of 165°F. If necessary, cook in batches.

  3. 3

    Drain any excess liquid from the chicken. Add taco seasoning to the chicken and transfer to a greased casserole dish.

  4. 4

    Mix sour cream, diced green chilies, and salsa together, then pour over the chicken. Bake for 25 minutes.

  5. 5

    While the chicken is baking, shred the cheddar cheese. Once the baking is complete, remove the casserole, cover with cheese, and bake for an additional 5 minutes.

  6. 6

    Garnish with chopped scallions and serve.

Vitamins & minerals

Amounts for 1 serving (189 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A62 μg
7%
Vitamin C3 mg
3%
Vitamin D0.1 μg
1%
Vitamin E1 mg
9%
Vitamin K11 μg
9%
Thiamine0.1 mg
9%
Riboflavin (B2)0.3 mg
22%
Niacin11 mg
68%
Vitamin B61 mg
71%
Folate (B9)18 μg
4%
Vitamin B120.4 μg
17%
Pantothenic acid2 mg
37%
Choline99 mg
18%

Minerals

NutrientAmount% Daily Value
Calcium119 mg
12%
Iron1 mg
7%
Potassium484 mg
10%
Magnesium38 mg
9%
Phosphorus324 mg
46%
Zinc1 mg
12%
Copper0 mg
4%
Manganese0 mg
1%
Selenium30 μg
55%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene38 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride5 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid5 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine3 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats5 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol59 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 60.5 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 262 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 50min
    Walking (3.5 mph)
  • 31min
    Cycling (moderate)
  • 22min
    Running (6 mph)
  • 37min
    Swimming laps

Common questions

How many calories are in Keto Cheesy Chicken Casserole?

One serving of Keto Cheesy Chicken Casserole (1 serving) has 262 calories, which works out to 138 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Keto Cheesy Chicken Casserole high in protein?

Yes. It has 29 g of protein per serving, and 46% of its calories come from protein (11 g of protein per 100 calories).

Is Keto Cheesy Chicken Casserole keto-friendly?

It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 6% of calories.

How much sodium is in Keto Cheesy Chicken Casserole?

429 mg per serving.

How much sugar is in Keto Cheesy Chicken Casserole?

2.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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