⏱ 47 min totalNacho Chicken Casserole
Per 1 serving · 232 g · 12 ingredients
of a 2,000 cal day
- Protein28g27% of calories
- Carbs5.6g5% of calories
- Fat32g68% of calories
- ✓ Keto-friendly
At a glance
One serving of Nacho Chicken Casserole (232 g) has 426 calories, with 28 g of protein, 5.6 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (68% of calories). It is high in protein (57% DV), Vitamin C (30% DV) and riboflavin (b2) (29% DV). Keep an eye on saturated fat and cholesterol, which provide 60% and 52% of the daily value.
High in
20%+ of the daily value
- Protein57%
- Vitamin C30%
- Riboflavin (B2)29%
- Niacin39%
- Vitamin B641%
- Vitamin B1247%
Good source of
10–19% of the daily value
- Vitamin A15%
- Vitamin K10%
- Thiamine10%
- Folate (B9)11%
- Pantothenic acid12%
- Choline16%
Watch
20%+ of the daily value
- Saturated fat60%
- Cholesterol52%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 ⅓ thigh, bone removed Chicken thigh
¹⁄₁₆ tsp Olive oil
⅔ oz Cream cheese
⅔ tbsp Sour cream
⅔ oz Cheddar cheese
¹⁄₁₆ cup, chopped or sliced Tomatoes
¼ tsp Chili powder
³⁄₁₆ package (10 oz) Cauliflower
¼ tsp Parmesan cheese- 🥄⅓ dash Salt
⅓ dash Black pepper
³⁄₁₆ pepper Jalapeno peppers
Directions
- 1
Preheat the oven to 375°F. Chop and season the chicken, then cook in olive oil over medium-high heat until browned.
- 2
Add cream cheese, sour cream, and 3/4 of the cheddar cheese. Stir until melted and mixed. Add tomatoes and chili powder, mixing well. Pour into a casserole dish.
- 3
Microwave the frozen cauliflower until cooked through. Blend with the remaining cheddar cheese into a mashed potato-like consistency. Season with salt and pepper to taste.
- 4
Cut the jalapeno into chunks. Spread the cauliflower mixture over the casserole, then sprinkle jalapeno pieces on top. Bake for 15-20 minutes.
Vitamins & minerals
Amounts for 1 serving (232 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 135 μg | 15% |
| Vitamin C | 27 mg | 30% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 12 μg | 10% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 6 mg | 39% |
| Vitamin B6 | 1 mg | 41% |
| Folate (B9) | 46 μg | 11% |
| Vitamin B12 | 1 μg | 47% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 86 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 194 mg | 19% |
| Iron | 1 mg | 16% |
| Potassium | 458 mg | 10% |
| Magnesium | 38 mg | 9% |
| Phosphorus | 348 mg | 50% |
| Zinc | 3 mg | 23% |
| Copper | 0.1 mg | 10% |
| Manganese | 0.1 mg | 5% |
| Selenium | 31 μg | 56% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 23 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 168 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 7 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 2 g | — |
| Lycopene | 193 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 2 g | — |
| Retinol | 118 μg | — |
| Serine | 1 g | — |
| Starch | 0.3 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 4 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 426 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 81minWalking (3.5 mph)
- 51minCycling (moderate)
- 35minRunning (6 mph)
- 60minSwimming laps
Common questions
How many calories are in Nacho Chicken Casserole?
One serving of Nacho Chicken Casserole (1 serving) has 426 calories, which works out to 184 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Nacho Chicken Casserole high in protein?
It provides a solid 28 g of protein per serving (57% of the 50 g daily value), but protein supplies only 27% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Nacho Chicken Casserole keto-friendly?
It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 5% of calories.
How much sodium is in Nacho Chicken Casserole?
389 mg per serving.
How much sugar is in Nacho Chicken Casserole?
2.6 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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