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Low Carb Chicken Enchilada Casserole⏱ 75 min total
Recipes

Low Carb Chicken Enchilada Casserole

Per 1 serving · 334 g · 10 ingredients

Calories
543
27%
of a 2,000 cal day
  • Protein
    47g
    35% of calories
  • Carbs
    9.1g
    7% of calories
  • Fat
    35g
    58% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Low Carb Chicken Enchilada Casserole (334 g) has 543 calories, with 47 g of protein, 9.1 g of carbohydrates and 35 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (94% DV), Vitamin A (26% DV) and riboflavin (b2) (44% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 61%, 96% and 60% of the daily value.

Per 100 g
163cal
medium energy density
Protein per 100 cal
8.7g
Net carbs
8g
carbs minus fiber
Fiber
1.5g
4.3 g sugar

High in

20%+ of the daily value

  • Protein94%
  • Vitamin A26%
  • Riboflavin (B2)44%
  • Niacin71%
  • Vitamin B677%
  • Vitamin B1252%

Good source of

10–19% of the daily value

  • Vitamin E12%
  • Thiamine11%
  • Iron16%
  • Potassium12%
  • Magnesium15%

Watch

20%+ of the daily value

  • Sodium61%
  • Saturated fat96%
  • Cholesterol60%

Ingredients

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

Directions

Prep 30 minCook 45 min
  1. 1

    Preheat the oven to 450°F. Pat the chicken dry and season all over with a pinch of salt and pepper.

  2. 2

    Place the chicken and enchilada sauce in a medium saucepan. Bring to a gentle simmer over medium-low and cook 10–15 minutes, flip, then cover and cook another 10–15 minutes, until the chicken reaches 160–165°F.

  3. 3

    Transfer chicken to a board and shred into bite-size pieces. In a bowl, combine the shredded chicken, remaining sauce from the pan, queso añejo, diced green chiles, and cilantro; season to taste with salt and pepper.

  4. 4

    Lightly coat a square casserole dish with cooking spray. Spread half of the shredded cheddar in the dish, add the chicken mixture in an even layer, then top with the remaining cheddar. Cover with foil and bake 10 minutes; remove foil and bake 3–5 minutes more to fully melt and lightly brown the cheese.

  5. 5

    Let rest 5 minutes, then serve hot with sour cream spooned over the top.

Vitamins & minerals

Amounts for 1 serving (334 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A230 μg
26%
Vitamin C5 mg
5%
Vitamin D1 μg
4%
Vitamin E2 mg
12%
Vitamin K11 μg
9%
Thiamine0.1 mg
11%
Riboflavin (B2)1 mg
44%
Niacin11 mg
71%
Vitamin B61 mg
77%
Folate (B9)28 μg
7%
Vitamin B121 μg
52%
Pantothenic acid2 mg
42%
Choline111 mg
20%

Minerals

NutrientAmount% Daily Value
Calcium634 mg
63%
Iron1 mg
16%
Potassium565 mg
12%
Magnesium63 mg
15%
Phosphorus680 mg
97%
Zinc4 mg
35%
Copper0.1 mg
7%
Manganese0 mg
1%
Selenium47 μg
85%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene1 μg—
Arginine2 g—
Aspartic acid4 g—
Beta carotene131 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride20 μg—
Fructose0 g—
Galactose0.1 g—
Glucose0 g—
Glutamic acid8 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0.1 g—
Leucine4 g—
Lycopene0 μg—
Lysine4 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats9 g—
Phenylalanine2 g—
Polyunsaturated fats2 g—
Proline3 g—
Retinol189 μg—
Serine2 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine2 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan1 g—
Tyrosine2 g—
Valine3 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 543 calories

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

  • 103min
    Walking (3.5 mph)
  • 65min
    Cycling (moderate)
  • 45min
    Running (6 mph)
  • 76min
    Swimming laps

Common questions

How many calories are in Low Carb Chicken Enchilada Casserole?

One serving of Low Carb Chicken Enchilada Casserole (1 serving) has 543 calories, which works out to 163 calories per 100 g. That is about 27% of a 2,000-calorie day.

Is Low Carb Chicken Enchilada Casserole high in protein?

Yes. It has 47 g of protein per serving, and 35% of its calories come from protein (8.7 g of protein per 100 calories).

Is Low Carb Chicken Enchilada Casserole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 7% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Low Carb Chicken Enchilada Casserole?

1401 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Low Carb Chicken Enchilada Casserole?

4.3 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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