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Chicken Poblano Casserole (A Low Carb Chicken Casserole Recipe!)

Sep 4, 2023 | Recipes | 0 comments

Low Carb Chicken Casserole Recipe

A low carb chicken casserole recipe, this Chicken Poblano Casserole has all of the flavor of your favorite Mexican food, but with a low carb twist. Perfect for meal prep!

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Dining at a Mexican restaurant can be hard if you're low carb but that doesn't mean you have to miss out!

This creamy, cheesy chicken poblano casserole is high in flavor but low in carbs, consisting mainly of chicken, poblanos and lots of tasty cheese and salsa. This low carb chicken casserole recipe comes from our low carb meal plans but it's definitely a recipe everyone will enjoy.

As with all Prep Dish recipes, it's also designed for meal prep! Make sure to check out my prep-ahead instructions below the recipe so you can enjoy this hearty dish even on a busy weeknight.

If you're not familiar with poblano peppers, you should definitely give them a try! They're unripe ancho chile peppers but, unlike anchos, they're not particularly spicy. They do lend a unique flavor though that makes this dish stand out. If you can't find poblanos at your grocery store though, you can substitute two green bell peppers. It will still be delicious!

I hope you love this one!

Low Carb Chicken Casserole Recipe
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5 from 1 vote

Chicken Poblano Casserole

Servings: 6
Calories: 464.6kcal


  • 1/2 bunch green onions
  • 2 large poblano peppers (OR 2 green bell peppers)
  • 1 1/2 # boneless, skinless chicken breasts
  • 8 oz sour cream*
  • 8 oz shredded cheddar*
  • 8 oz salsa verde*
  • 2 tsp taco seasoning*
  • 1 Tbsp olive oil


  • Preheat oven to 400F.
  • Cut 2 poblanos in half lengthwise and remove the seeds. Place on a sheet pan and bake ~20 mins, until browning and fork tender, turning halfway through cook time. Set aside to cool.
  • Chop 1/2 bunch green onions.
  • Dice 1 ½ pounds chicken breasts. Heat 1 Tbsp olive oil in a large saute pan over medium heat. Add diced chicken + 2 tsp taco seasoning and cook 3-4 minutes. Set aside.
  • Dice roasted poblanos and add to cooked chicken.
  • Lower oven to 350F. Grease an 8x11 casserole pan.
  • In a medium bowl combine 8oz sour cream and 8oz salsa verde.
  • In the casserole dish layer ½ of the chicken/chile mix on the bottom topped w/ half the sour cream/salsa & 1/2 shredded cheese.
  • Repeat layers again.
  • Bake in oven ~20 mins until cheese is melted and chicken is warmed through. Top w/ chopped green onions.


*Read ingredient list to avoid added gluten, sugars & msg.
**Nutrition information is for 1 serving.


Calories: 464.6kcal | Carbohydrates: 7.4g | Protein: 45.4g | Fat: 27.7g

What is the nutrition like in this low carb chicken casserole recipe?

My low carb chicken casserole recipe was developed specifically for our low carb meal plans so it's low in carbs with higher levels of protein and fat. This makes for a super satisfying meal that will keep you full for quite a while.

This dish also contains some significant vitamins and nutrients:

Chicken (Selenium, Zinc, B Vitamins)

In addition to being packed with protein, chicken is a good source of several vitamins and nutrients. Selenium is beneficial for both your immune system and your thyroid. B vitamins promote a healthy brain and high energy levels. Chicken is also considered a good food for weight loss due to its high protein content and relatively low calories, depending on the cut of chicken.

Poblano Peppers (Vitamin C, Vitamin A, Iron, Potassium)

Poblano peppers are high in several nutrients but are exceptionally high in vitamin C. One cup of raw poblanos has over 100% of your daily vitamin C needs (and only 3 grams net carbs). Combined with their high vitamin A content, this makes poblanos potentially beneficial for your immune system and for disease prevention.

Green Onions (Vitamin C, Vitamin K, Folate, Fiber, Phytonutrients)

Also known as scallions, green onions are a good source of fiber. They also contain allicin, which scientists think may help prevent cancer growth. Like other onions, green onions are also full of antioxidants.

Chile Powder (Vitamin A, Vitamin C, Vitamin B6, Potassium, Copper)

Made from dried chili peppers, chili powder is one of the key ingredients in taco seasoning. (Thrive Market has a taco seasoning with great ingredients! <affiliate link) Chili peppers are very high in Vitamin C and are also a good source of Vitamin A, Vitamin B6, Potassium and Copper. Of course, since you won't generally consume large quantities of chili peppers, their contribution to your overall nutrition is limited.

Is Chicken Poblano Casserole a good keto meal prep recipe?

Yes! My chicken poblano casserole makes the perfect keto meal prep recipe. Like most casseroles, it's at least as good the next day.

To prep ahead, roast and dice the poblano peppers. Then chop the green onions and store them separately. Finally, dice the chicken breast and cook with taco seasoning before storing it in the fridge with the poblano peppers.

On the day you wish to serve, combine sour cream and salsa verde. Layer the chicken, sour cream mixture and shredded cheese according to recipe instructions before baking at 350F for 20 minutes. Top with green onions and enjoy!

What should I serve with this keto Mexican chicken casserole?

A green salad is the perfect accompaniment to this creamy, hearty Mexican chicken casserole. I like crisp romaine with a simple balsamic vinaigrette (combine 1/2 cup olive oil with 1/4 cup balsamic vinegar) for a nice contrast in texture and flavor. You can add avocado to the salad for an extra boost of healthy fats!

FAQ – Everything You Want to Know about Chicken Poblano Casserole

Do poblano peppers taste like jalapenos?

No, poblano peppers do not taste like jalapenos. They are not as spicy but they are incredibly flavorful. Definitely give them a try if you can find them!

What can I sub for poblano peppers?

If your local grocery store doesn't have poblano peppers, you can sub a different pepper. For a totally mild version, sub green bell peppers. If you can find Anaheim peppers, they also work well as a sub. You could also use green bell peppers with a bit of diced jalapeno added in for some flavor and spice.

What cuts of chicken are low carb?

All cuts of chicken are low carb. While this recipe calls for chicken breast, feel free to sub chicken thighs if you prefer.

I want more keto chicken meal prep ideas!

Chicken is so versatile, it's a great ingredient to include in your weekly meal prep. All Prep Dish subscribers receive a low carb (keto friendly) meal prep meal plan every week so we have quite the collection of tasty keto chicken meal prep ideas! I've included three of my favorites below. You can also sign up HERE for a Prep Dish free trial and try our meal plans for yourself!

Pecan Crusted Chicken: This chicken is SO incredibly crispy! Coated with crushed pecans instead of flour or bread crumbs, these are perfect for keto chicken meal prep. You'll find detailed meal prep instructions below the recipe but basically, you can prep the whole thing, including coating the chicken strips, and then cook the night you're ready to eat. This way your chicken strips will be nice and crispy, but will come together quickly enough for a weeknight! You'll of course want to skip the potatoes to keep this low carb. I recommend serving with asparagus or a simple salad.

pesto zoodles

Pesto Chicken w/ Zoodles: The homemade pesto in this recipe is SO good! It comes together quickly too and freezes quite well. It's worth making a double or triple batch and storing some in your freezer. I'm always so happy to find a homemade sauce in my freezer stash! It really livens up a simple meal.

Keto Parsley Chicken

Parsley Chicken w/ Goat Cheese & Kale: Fresh herbs make a frequent appearance in my kitchen. They're the perfect combination of flavorful and nutritious. This lemon parsley marinade adds a ton of flavor to the chicken. Bonus? It calls for a whole bunch of parsley so you won't have half a package of herbs wilting in your fridge. At Prep Dish, we always design our meal plans to use up ingredients so they don't go to waste – good for the Earth and good for your grocery bill!

Want to try out one of our low carb meal plans for free? Click HERE and download your copy now!

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Allison Schaaf Chef, Prep Dish

Prep Dish is a gluten-free, paleo, and keto meal planning website. Celebrity personal chef & dietitian Allison Schaaf thoughtfully crafts each plan using her own well-tested recipes. Each meal plan allows you, the home cook, to spend only 2-3 hours preparing a week’s worth of crave-worthy, healthy meals using seasonal, whole foods (nothing processed!). We aim to save you time while keeping your family’s taste buds happy.

Along with a weekly menu, you’ll get a printable grocery list and recipes for prep day — just one day of preparation yields scrumptious, good-for-you dishes all week long. Learn more…

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