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Low Calorie King Ranch Chicken Casserole – all the flavor without the guilt

Serve a creamy, cheesy casserole, and I immediately feel all comfy cosy. Introduce me to a King Ranch Chicken Casserole made with greek yogurt, topped with tortilla chips, and tell me it’s low calorie, and I will kiss you square on the mouth. Here it is: comfort food you can enjoy without the extreme fat, sodium, and dreaded calories. Check out this low calorie King Ranch Chicken Casserole.

This has become a family favorite of mine. My four-year-old picky eater will eat anything if it has chips and cheese on it and my husband cannot believe it’s healthy. Thank you Kitchen Witch for this delicious, healthy recipe!

Ingredients for low calorie King Ranch chicken casserole:

  • 2 cup(s) of chicken tenders (one small package) cut into bite sized pieces
  • 2 tsp Creole seasoning
  • 1 medium onion, diced
  • 1 diced red pepper
  • 1 tbsp of finely diced jalapeno peppers
  • 2 cloves minced garlic
  • 1 cup(s) of canned stewed tomatoes
  • 1/3 cup(s) of Salsa
  • 1/2 tsp. of cumin
  • 1/2 cup(s) unsweetened Greek Yogurt (at room temp)
  • 2 cups grated cauliflower florets
  • 1 tin niblets corn
  • 1 cup black beans (drained and rinsed)
  • 1/4 cup sliced green onions
  • 1/4 cup fresh cilantro
  • 1 tsp fresh lime juice
  • 1/2 cup sharp cheddar cheese
  • 1/2 cup crushed tortilla chips

Nutritional Information (per serving, recipe serves 8)

  • Calories: 194
  • Fat: 4 g
  • Net Carbohydrate: 22 g
  • Protein: 19 g

I calculated the nutritional information for this low calorie King Ranch Chicken Casserole on MyFitnessPal with the above ingredients list. My calculation was higher in calories than shown in the video. This is probably due to portion size.

Tip Time!

Tip #1: There is a bit of chopping in this recipe. The right tools will make this and all kitchen tasks much faster and easier. Here are my favorite knife and grater. I sharpen my knife once a week, but it will go in the dishwasher and is used for everything. I really should buy another because without fail, this knife is ALWAYS in the dishwasher waiting to be cleaned.

Make sure you have a good, sharp knife. I’ve been using this one for two years now and have now idea why I waited so long to get it. Game changer!
This is the bomb.com of graters. Whatever you’re grating falls free of the side and piles up beneath rather than clogging the blades. It also comes apart for easy cleaning.
Just in case you’re not looking to beef up your forearms with a grater, pop the cauliflower in this baby. This food processor makes cauliflower rice a breeze. I’ve had mine for three years and it still works like new.

Tip #2: Make two! Bake one for dinner tonight, then freeze the other for later. Once assembled, pop one in the oven and the other in the freezer. Just leave the tortilla chips off of the one for the freezer.

Tip #3: Make it kid-friendly! I omit the jalapeño pepper when I make this because if my four-year-old tastes one bit of a hot spice, he will not eat another morsel. (Drives me bonkers!) Instead, I dash a few drops of Tabasco Green Jalapeño Pepper Sauce on my husband’s and mine. The green Tabasco, as we call it in my house, has just enough heat and vinegar punch to keep things interesting.

So, there you have it: King Ranch Chicken Casserole fit for a royal, yet low calorie table.

Happy eating, my friends.



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