Keto Baked Chicken “Potato” Casserole

Chicken Cauliflower Casserole! This tastes like a baked potato! I could eat this ALL DAY. This week, I have been eating some for lunches and dinners. I am nowhere near sick of it yet, and my entire family loves it.

You could make this without the chicken, but I find that it’s a good protein boost and has about 6 net carbs in a 1.25 cup serving. It has about 35 grams of protein as well!


This was an amazing recipe originally from, and I tweaked it a little bit.


  • 5 slices of bacon
  • 3 cups riced cauliflower (or one bag of Trader Joe’s frozen cauliflower rice)
  • 1 cup sour cream
  • 4 green onions, chopped, divided
  • 2 cups cooked chicken
  • 3/4 cup shredded cheddar cheese, divided
  • 1/2 tsp sea salt
  • 1/2 tsp ground black pepper


Preheat the oven to 350 degrees.

Cook the bacon in the skillet until crispy. Remove bacon to a paper towel, and pour the grease out of the skillet.

Add the cauliflower to the skillet and cook on medium-high heat for ten minutes, stirring occasionally.

In a large bowl, combine sour cream, 3 green onions, chicken, 1/2 cup of cheddar cheese, salt, and pepper. Add cauliflower and stir until well mixed.

Put mixture into a baking dish, sprinkle with remaining cheese, and cook for 20 minutes. Chop bacon and add to the top along with the remaining green onion.


  1. It was delicious. I made a couple of changes, I used center cut bacon, light sour cream and added a couple of chopped mini peppers. It did not say how many servings, but when I put it in myfitnesspal it calculated it for me until I matched the results you noted, less the addition of peppers. We thought that since the cauliflower still had a little crunch it was more like rice than baked potato, but no less delicious. Perhaps I should have steamed it first? It was still wonderful! Thank you!

    1. Ok, so in the recipe, it said that I cooked it on medium high for ten minutes. In the past, I also have microwaved it for ten minutes as well. It doesn’t burn easily, and it really doesn’t get mushy either.

  2. How many servings? I know it says 6g of carbs per 1.25 cups. Trying to make enough to meal prep and have a serving or two for my hubs. Thanks 🙂

  3. Well….wish I’d read the part about steaming the cauliflower before adding it to the skillet. I’m nit sure I would have confused it with mashed potatoes, but it was delicious just the same. My hubby has lost over 100 lbs on low carb and is progressing to Keto. Always looking for new ideas to keep food from being boring. We’ll be making this again. Also, I skipped the chicken. It was still yummy. Thank you!!

  4. Hi! Sorry if I’m not understanding this…should I steam the cauliflower in the microwave (if it’s frozen) and then add it to the pan over medium-high for (10) minutes? Or does the sautee-ing cook the cauliflower enough?

    Thank you!!!

  5. OMG!! This was delicious!!and better yet both of my kids loved it and they are 6 years old and 3 years old! This will definitely be going into my must make again pile!!

  6. Great keto meal. Turned out fabulous. Directions were perfect. I used the trader joes cauliflower rice. Boiled my chicken for 30 min. So juicy and moist..
    Thank you..

  7. So wait I am confused on the part with the cauliflower. Do we steam the cauliflower first. Then add it to the skillet? I also bought frozen cauliflower I need some help I have never cooked cauliflower . Or with frozen do I put in the microwave then pure it help!

    1. Remain Calm! With the frozen cauliflower, I microwave it for at least ten minutes. It kills any smell or unwanted cauliflower flavor OR you can cook it to death in the skillet with the bacon fat. Whichever way you prefer will work out fine.

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