Is it a casserole or a dip?! Either way, this jalapeño popper chicken casserole is my new favorite casserole recipe!
I loved fried jalapeño poppers growing up. I mean what’s not to like about cream cheese inside a jalapeño and deep fried?! A crispy and crunchy golden outside filled with warm and melted cheese and a little kick from the jalapeño.
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I decided to take those flavors and turn them into a healthy casserole recipe. Because everyone loves casseroles right?! Of course, I changed it up some and lightened it up, but I promise you can’t tell. It’s rich and creamy, loaded with protein and veggies, and absolutely delicious.
To help bulk up the recipe, I used cauliflower rice. I’ve done this in my chicken fajita dip and you can’t tell it is in there, so did it again. I promise you can’t taste it and it’s an easy way to add in some veggies.
Second, I added greek yogurt and reduced the cream cheese. This adds to the creamy texture while adding more protein. Finally, for the crunchy topping, I used a few crushed-up pretzels. They add the perfect amount of crunch without deep frying.
It’s hearty, filling, full of flavor, and totally hits the spot when craving something comforting, but still want to keep it healthy.
Why we love this jalapeno popper chicken casserole recipe
- made in one pan and ready in 40 minutes!
- packed with protein and veggies – one serving has 31 grams of protein!
- can be eaten as a casserole or as a dip with some chips!
- it’s great for meal prep – the leftovers save great and it works well for meal prep.
Jalapeño popper chicken casserole ingredients
- olive oil
- onions
- garlic
- green pepper
- cauliflower rice
- shredded chicken
- jalapeño peppers
- greek yogurt – for added protein and more creaminess
- cream cheese
- nutritional yeast – this adds a little more cheesiness to the dish
- paprika
- cheddar cheese
- pretzels – for a crunchy topping
- salt and pepper
How to make jalapeño popper chicken casserole
- Preheat oven to 350 degrees Fahrenheit.
- Make your veggie mixture. Heat a cast iron, enameled cast iron, or oven-safe pan over medium-low heat. Add oil and let it get hot, about 30 seconds. Add onion, garlic, and salt and pepper and saute, stirring occasionally, for 3-4 minutes until softened and browned. Next, add green pepper and saute for another 3-4 minutes. Then, add cauliflower rice, mix to combine, and saute for another 3 minutes. Turn off the heat.
- While the veggies cook, make the cream cheese mixture. In a medium bowl, mix together the greek yogurt, softened cream cheese, nutritional yeast, paprika, and salt and pepper.
- Assemble your casserole. Once the veggies are done and are slightly softened, add shredded chicken, cream cheese mixture, and diced jalapeno peppers to the pan. Stir well to combine and make sure everything is evenly incorporated.
- Bake. Place in the oven and bake for 10-15 minutes until warmed through and golden brown on top. Remove from oven and sprinkle with cheese. Then sprinkle with the crushed pretzel pieces. Add some jalapeños slices if desired. Bake for another 5 minutes until the cheese is melted and golden brown.
- Enjoy! Eat as a casserole or as a dip and enjoy!
How to make shredded chicken
We usually have shredded chicken in our house at all times. It makes for super easy meals during the week and for making this jalapeño popper casserole so easy. My go-to way is the Instant Pot, but you can also make it in the slow cooker. Check out our post on how to make shredded chicken!
If you don’t want to make it or don’t have time, you can also use a store-bought rotisserie chicken!
To make it low carb (even more so)
This casserole is naturally low carb, but to make it keto, skip the pretzel topping on top. Or you can substitute something else like pork rinds. Use a gluten-free option if needed.
What to serve with jalapeño popper chicken casserole
There is really no wrong way to serve this casserole. Technically I called it a casserole, but we love eating it like a dip as well.
- serve with a side salad or some roasted veggies
- with sweet potato fries
- with chips – corn or plantain are my favorites
- cut-up veggies – I love carrots, peppers, celery, and cucumber
- crackers
Storage and reheating
- refrigerator – store it in an airtight container for up to 4-5 days. The pretzels will get a little soggy the longer it sits.
- freezer – this recipe would be perfect to freeze. I would suggest leaving off the pretzels and then adding them when you are ready to heat it up after it defrosts. You can either freeze the whole recipe in a large container or in individual servings. It should last up to 3 months in the freezer.
- reheating – reheat it in the microwave or a skillet until warmed through.
Substitutions
I haven’t tested this recipe any other way, but here are some substitutions that should work.
- olive oil – any kind of neutral oil will work.
- garlic – garlic powder will work instead. Use 1 1/2 teaspoons.
- cauliflower rice – fresh or frozen will work.
- shredded chicken – you can use chicken thighs instead of breasts. This will add a little more fat to the recipe. Store-bought rotisserie chicken will also work.
- cream cheese – dairy-free will work great.
- yogurt – you can use regular yogurt or dairy-free. Look for an unflavored greek yogurt version that is thicker if you can. Mayo will work instead, but will add more fat to the recipe. You can also use all cream cheese.
- nutritional yeast – you can leave this out if you can’t find it. It just adds a little more cheesiness flavor to the recipe.
- cheese – most kinds of cheese will work. Pepper jack, monterey Jack, or shredded mozzarella cheese would work great.
- pretzels – use gluten-free if needed. Leave them off to make it keto or lower in carbs. You can also substitute crackers, tortilla chips, or even pork rinds.
More healthy casserole recipes
- chicken fajita casserole
- buffalo chicken casserole
- chicken taco casserole
- chili spaghetti squash casserole
- beef burrito casserole
If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
Jalapeño Popper Chicken Casserole
ingredients
- 1/2 tablespoon olive oil
- 1 heaping cup diced onion (120 grams)
- 3 cloves garlic, minced
- 1 1/4 cup diced green pepper (150 grams/about 1 medium-large pepper)
- 2 cups cauliflower rice (200 grams)
- 1 cup greek yogurt (8 ounces – I used 0% fat)
- 1/2 cup cream cheese, softened (4 ounces)
- 1 tablespoon nutritional yeast
- 1/2 teaspoon smoked paprika
- 2 packed cups shredded chicken (8 ounces)
- 1 cup diced jalapeños (about 4)*
- 1/2 cup shredded cheddar cheese (1 1/2 ounces)
- 1/4 heaping cup crumbled pretzels
- salt and pepper, to taste
- for topping: sliced jalapeños
instructions
- Preheat oven to 350 degrees Fahrenheit.
- Make your veggie mixture. Heat a cast iron, enameled cast iron, or oven-safe pan over medium-low heat. Add oil and let it get hot, about 30 seconds. Add onion, garlic, and salt and pepper and saute, stirring occasionally, for 3-4 minutes until softened and browned. Next, add green pepper and saute for another 3-4 minutes. Then, add cauliflower rice, mix to combine, and saute for another 3 minutes. Turn off the heat.
- While the veggies cook, make the cream cheese mixture. In a medium bowl, mix together the greek yogurt, softened cream cheese, nutritional yeast, paprika, and salt and pepper.
- Assemble your casserole. Once the veggies are done and are slightly softened, add shredded chicken, cream cheese mixture, and diced jalapeno peppers to the pan. Stir well to combine and make sure everything is evenly incorporated.
- Bake. Place in the oven and bake for 10-15 minutes until warmed through and golden brown on top. Remove from oven and sprinkle with cheese. Then sprinkle with the crushed pretzel pieces. Add some jalapeños slices if desired. Bake for another 5 minutes until the cheese is melted and golden brown.
- Enjoy! Eat as a casserole or as a dip and enjoy!
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Very tasty and enjoyed it. However found it dry (though delicious). What else could I have done?
I would add more cream cheese to your mixture to help!