Southwest Casserole

We all know it can be hard to eat healthy during the holidays. We are often dining out at parties and events, and our mealtimes can be delayed. That’s why it’s so important to have a filling meal on hand. Whether you’re hosting, bringing a dish, or having something before attending an event, this casserole is perfect to provide you with the nutrition you need and the satisfying flavor you want. Casseroles are great for serving multiple people, or to keep in the fridge so you don’t have to prepare several meals throughout the week. This one is full of protein and fiber to stave off hunger, and to keep your blood sugar stable. This will give you the energy you need to get through the busy holiday season, and the right balance of nutrients to help you maintain your weight. The cauliflower in this dish is used in place of rice, so that you can save your carbohydrates for your favorite holiday treat instead!


Low-Carb Southwest Chicken Casserole (Makes 10 servings)


  • 1 head fresh cauliflower, grated
  • 1 Tbsp. olive oil
  • 2 cloves garlic, minced or pressed
  • 1 Tbsp. cumin
  • 1 Tbsp. paprika
  • 1 Tbsp. chili powder
  • 1 pound Blue Ribbon chicken breast, diced, season with salt and pepper to taste
  • Juice of 1 lime
  • 1 diced green bell pepper
  • 1 15.5 oz. can black beans, rinsed and drained
  • 1 15.5 oz. can crushed tomatoes
  • 1 Tbsp. oregano
  • 1 Tbsp. crushed red pepper flakes


  1. Grate cauliflower or use food processor to “rice” it. Steam in the microwave for 4 minutes. Combine with olive oil, garlic, and spices, and press into the bottom of a 13×8 inch pan.
  2. Sauté chicken, onion, and bell pepper with lime juice until chicken is no longer pink. Layer on top of cauliflower in pan.
  3. Pour black beans on top, followed by crushed tomatoes.
  4. Sprinkle oregano and crushed red pepper on top. Add cheese if desired. Bake for 20-30 minutes, until heated through.

Nutrition Facts per serving: 135 calories, 3 g fat, 16 g carbohydrate, 6 g fiber, 14 g protein

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