cooking · food · food prepping · healthy eating · keto · meal prep · recipe · something new · veggies

cheesy chicken & cauliflower rice poblano casserole

I’ve been meal-prepping for years now, and I just started following the keto diet a few weeks ago. I know carbs are a trigger food for me and I love sugar, so it just makes sense. I’ve done quite a bit of reading about it, and the research just makes sense to me on a lot of levels.

Anyway, last week, I bought some poblano peppers at Aldi with no idea what I was going to do with them. A couple of days later, I had an idea, and this cheesy chicken and cauliflower rice poblano casserole was born.



-2 lbs chicken breasts (could sub chicken thighs, or even ground beef)
-2 bags frozen cauliflower rice (could use fresh, of course)
-2 poblano peppers, seeded and diced
-2 c. heavy cream
-1 c. shredded cheese (I shredded mine to avoid the starch added to already-shreaded cheese)
-shredded Parmesan cheese (to taste)
-nonstick spray


Boil chicken, using whatever spices you want. I used pepper and garlic powder. Then cool and shred chicken.

Preheat oven to 350.

Cook cauliflower rice and drain very well—I used a cheesecloth and squeezed as dry as possible. (I used the Birdseye brand.)

Seed and dice the poblanos.

Make a simple cheese sauce by simmering 2 c. heavy cream and 1 c. shredded cheese (I used Aldi sharp cheddar) over low heat for 10 minutes or so, until cheese is melted. Stir together well.

Mix chicken, cauliflower, and poblanos together in large bowl. Top with cheese sauce and mix well.


Spoon into a 9 x 13 casserole dish that has been sprayed with nonstick spray.


Cook at 350 for 20 minutes, then take out and top with Parmesan cheese (I used about a cup of the Aldi Priano brand). Return to oven and cook another 15 minutes, until just starting to brown. Let sit for a few minutes before serving.


With the ingredients I used, this made 8 one-cup servings.


-410 calories
-5.1 g carbs – 3g fiber= 2.1g net carbs
-24.3g fat
-40.6g protein

I had this for lunch or dinner all week. Today, I heated some up for breakfast and topped with a runny egg. Yum!



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