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Jalapeño Popper Chicken Casserole

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Lightened-up Jalapeño Popper Chicken Casserole combines your favorite aspects of jalapeños poppers and packs it into a warm and comforting healthy casserole recipe. Loaded with shredded chicken, jalapeños, veggies, and a lightened-up cream cheese and greek yogurt mixture and then topped with shredded cheese and crushed pretzels. It makes a delicious and hearty one-pan recipe perfect for dinner, as a dip, or for a party!

Cast iron filled with jalapeño popper chicken topped with shredded cheese, crumbled pretzels, and sliced jalapeños.

Is it a casserole or a dip?! Either way, this jalapeño popper chicken is my new favorite thing!!

I loved fried jalapeño poppers growing up. I mean what’s not to like about cream cheese inside a jalapeño and deep fried?! Crispy and crunchy golden outside filled with a warm and melted cream cheese and a little kick from the jalapeño.

Close of a a cast iron filled with chicken jalapeño popper casserole topped with cheese, crushed pretzels, and sliced jalapeños.

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 made a lightened-up and healthy version. It’s rich and creamy, loaded with protein and veggies, and absolutely delicious.

Totally feels indulgent, but you could eat this every day if you wanted (no judgment here)!

To help bulk up the recipe, I used cauliflower rice. I did this in my chicken fajita dip and you couldn’t tell it was there so did it again. I promise you can’t taste it and it’s a good way to sneak in veggies.

Second, I added greek yogurt and reduced the cream cheese. This adds the creamy texture while adding protein and reducing some fat. 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, absolutely delicious, and totally hits the spot when craving something comforting, but still want to keep it healthy.

Keto jalapeño popper chicken in a large cast iron with a spoon in it and topped with fresh sliced jalapeños.

Jalapeño popper chicken casserole

Lightened-up, low carb, and keto-friendly jalapeño popper chicken casserole combine your favorite aspects of jalapeños poppers into a healthy casserole recipe. It perfect for an easy meal (it’s cooked all in one pan!), meal prep, or a way to celebrate Cinco de Mayo or game day.

Here is what you need:

  • oil
  • onions
  • garlic
  • green pepper
  • cauliflower rice
  • shredded chicken
  • jalapeños
  • greek yogurt
  • cream cheese
  • nutritional yeast
  • paprika
  • cheddar cheese
  • pretzels
  • salt and pepper

Cast iron filled with sautéed onions, green pepper, and cauliflower rice. Bowl filled with greek yogurt, cream cheese, nutritional yeast, paprika, and salt and pepper.

First heat up a cast iron or enameled cast iron skillet and add your oil. Once hot, add in the onions, garlic, and salt and pepper and sauté for a few minutes. Then add the peppers and sauté for a few more minutes. Next, add the cauliflower rice and saute for a couple more minutes until slightly softened.

While the veggies cook, make the cream cheese mixture. Add the softened cream cheese, yogurt, nutrition yeast, paprika, and salt and pepper and mix well to combine.

When the veggies are softened, add the shredded chicken, diced jalapeños, and cream cheese mixture to the pan. Mix well to combine, making sure the mixture is evenly incorporated throughout the chicken and veggies and nothing is stuck on the bottom. Smooth out the top.

Cast iron filled with sautéed veggies, cream cheese and yogurt mixture, diced jalapeños, and shredded chicken that is not mixed up. Cast iron filled with jalapeño popper chicken before it is baked in the over.

Pop in the oven for 10-15 minutes until golden brown and bubbling around the edges. While the chicken jalapeños popper casserole bakes, make the topping. The topping is totally optional, but I feel it really adds to the recipe and takes it to the next level.

Shred your cheese and crumble your pretzels. To crumble the pretzels, I just added them to a reusable bag and smashed them with my fist until broken up. Slice some more jalapeños as well. Evenly sprinkle the shredded cheese across the casserole. Then repeat with the pretzel crumbles and then nestle the jalapeños in there.

Finally, place it back in the oven for another 5 minutes until the cheese is melted. Then dig in!

Keto jalapeno popper chicken in a cast iron skillet.

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 recently has been the Instant Pot, but you can also make it in the slow cooker. Check out how to make shredded chicken both ways for all the details!

You can also boil chicken breasts in water until cooked through, shredding it when it cools a bit. 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.

Substitutions for jalapeno popper chicken

I haven’t tested this recipe any other way, but here are a few substitutions that I think will work!

  • cream cheese – I used dairy-free, but you can use any kind you like.
  • yogurt – you can use regular yogurt or dairy-free. I have not tried dairy-free, but think it would work. Look for an unflavored greek yogurt version that is thicker if you can.
  • cheese – use dairy-free or leave it off
  • pretzels – use gluten-free or leave them off to make it keto or even more low carb. You can also substitute crackers, tortilla chips, or even pork rinds.

How to eat jalapeño popper chicken casserole

There is really no wrong way to serve this casserole. Technically I called it a casserole, but to be honest, we just ate it with forks right out of the pan hot from the oven. But here are a few more ideas if being savage is not really your thing…

  • 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 cucumbers
  • crackers

More healthy casserole recipes

Chicken Fajita Casserole

Beef Taco Casserole (Paleo/Whole30)

Ground Turkey Spaghetti Squash Casserole

Whole30 Breakfast Casserole

Cast iron filled with low carb jalapeño popper chicken casserole topped with sliced jalapeños.

Cast iron filled with low carb jalapeño popper chicken casserole topped with sliced jalapeños.
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4.84 from 31 votes

Jalapeño Popper Chicken Casserole

Lightened-up Jalapeño Popper Chicken Casserole combines your favorite aspects of jalapeños poppers and packs it into a warm and comforting healthy casserole recipe. Loaded with shredded chicken, jalapeños, veggies, and a lightened-up cream cheese and greek yogurt mixture and then topped with shredded cheese and crushed pretzels. It makes a delicious and hearty one-pan recipe perfect for dinner, as a dip, or for a party!
Course Appetizer, Main Course
Cuisine American
Keyword Chicken Jalapeño Popper Casserole, Jalapeño Popper Chicken, Jalapeño Popper Chicken Casserole, Keto Jalapeño Popper Chicken
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Servings 4
Calories 330kcal
Author Kelly

Ingredients

  • 1/2 tablespoon avocado oil
  • 1 heaping cup diced onion (120 grams)
  • 3 cloves garlic, minced
  • 1 medium diced green pepper (1 1/4 cup/150 grams)
  • 2 cups cauliflower rice (200 grams)
  • 8 ounces greek yogurt (1 cup)
  • 4 ounces cream cheese, softened* (1/2 cup)
  • 1 tablespoon nutritional yeast
  • 1/2 teaspoon smoked paprika
  • 2 cups packed shredded chicken (8 ounces)
  • 3-4 medium-large jalapeños, diced**
  • 1/2 cup shredded cheddar cheese (1.5 ounces)
  • 3 pretzels, crumbled
  • salt and pepper, to taste
  • for topping: sliced jalapeños

Instructions

  • Preheat oven 350 degrees Fahrenheit.
  • 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 3-5 minutes until softened and browned. Add green pepper and saute for another 3-4 minutes. Add cauliflower rice, mix to combine, and saute for another 3 minutes.
  • While 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.
  • Once veggies are done cooking and are slightly softened, add shredded chicken, cream cheese mixture, and diced jalapeños to the pan. Mix well to combine and make sure everything is incorporated. See the pictures above for reference. Place in the oven and bake for 10-15 minutes until golden brown and bubbly.
  • While it bakes, shred your cheese and break up your pretzels. To do this, I added the pretzels to a bag and just pounded with my fist until broken up. Remove from oven and sprinkle with cheese. Then sprinkle with the crushed pretzel pieces. Add some sliced jalapeños if desired. Bake for another 5 minutes until cheese is melted and golden brown. Eat as a casserole or as a dip and enjoy!

Notes

*I used dairy-free cream cheese, but you can use whatever kind you like.
**remove the seeds for less spicy, but I find when they bake in the casserole, they become less spicy, and removing the seeds is not necessary.

Nutrition

Nutrition Facts
Jalapeño Popper Chicken Casserole
Amount Per Serving (1 /4 or recipe)
Calories 330 Calories from Fat 137
% Daily Value*
Fat 15.2g23%
Saturated Fat 3.9g24%
Polyunsaturated Fat 0.6g
Monounsaturated Fat 1.8g
Potassium 543mg16%
Carbohydrates 18.3g6%
Fiber 2.5g10%
Sugar 7.1g8%
Protein 31.2g62%
Vitamin A 1432IU29%
Vitamin C 91mg110%
Calcium 160mg16%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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Comments

  3. 5 stars
    If you’re on the fence about this one, stop what you’re doing and go make it right now. Just made it for dinner and we’re already excited to eat the leftovers for lunch!

    Reply

  5. 5 stars
    I made this for dinner and it was delicious! I doubled the cheddar cheese because half of a cup seemed too little…I like cheese;) I will be eating it all week since i am single but I am excited for the leftovers 😉 I recommended it to my best friend who is vegetarian. I think she is going to replace the chickens with black beans.

    Reply

  6. 5 stars
    Amazing recipe, great taste (I made with heavy cream but honestly think Greek yogurt would be at least as good or even better!) and the nutrient profile that I don’t know I’ve ever seen to the same extent at the same time. So much fun too, to top it all off

    Reply

  7. 5 stars
    Made this the other night. Out of this world! Our version was dairy free, but the taste and texture was rich and creamy. Would be great as a dip, if you are having a get together , or as a meal (which was what we did). Couldn’t help but swipe mouthfuls as it came out of the oven though! I have a feeling this recipe will be on permanent rotation in our home.

    Reply

  8. 5 stars
    I made this last night and it turned out great! I actually assembled it all the day before, except the topping and baked it the next day.

    Reply

  10. 5 stars
    Made this tonight, and it is absolutely delicious. I added more cheese and pretzels for the topping. Plus I used half cauli rice and half brown rice and canned jalapeños. This comes together really quickly and is so good. Thanks Kelly!!!

    Reply

  13. 5 stars
    Made this last weekend for the first time and I am making another tonight! Honestly, so TASTY and a great way to sneak in veggies!!

    Thanks for sharing this 🙂

    Reply

  14. 5 stars
    This is my go to casserole when I want something easy to make but is also filling. The recipe is easy to follow with minimal ingredients but is also full of flavor!

    Reply

  15. 5 stars
    This stuff was super yummy, tastes like it should be “bad for you” but is really balanced and diet friendly. Cauliflower adds great bulk and texture. I added more jalapeno because I like more heat and had sooo many peppers from home garden. Ate with some cut up bell pepper as “chips.” Will make again for dinner and may become my go to for a party dip that’s macro friendly.

    Reply

  17. 5 stars
    Super easy to throw together!
    Made it for a NYE snack. I think everyone was making jalapeno poppers because I wasn’t able to find fresh jalapenos. But the jarred sliced ones worked great!
    I used a little more cheese on top and tortilla chips instead of pretzles.
    Nice and spicy!
    Crowd pleaser!
    5/5 will make again!

    Reply

  18. 5 stars
    I have made this recipe several times and we just love it. It is so easy to make and I love cooking in a iron skillet.

    Reply

  20. 5 stars
    Soooo yummy and tastes much more decadent then it is! My husband loved it and didn’t even notice all the veggies packed in there!

    Reply

  21. 5 stars
    Such a great recipe! Easy to make, and delicious! Husband approved, and I love that while it’s baking I can clean up and have dishes done before we even eat!! Flavor and texture is spot on, will definitely be making on a regular basis!

    Reply

  23. 5 stars
    This is a must make! Huge portion sizes and I make it lighter by using Greek cream cheese, low fat yogurt, and low fat cheese. My boyfriend loves it too, I’ve made it many times and it’s always a hit! Highly recommend.

    Reply

  24. HELP ME! I have no idea how I am going to go the rest of my life without having this everyday……ITS AMAZING!!! It taste so NAUGHTY, but its not 🙂 I will certainly be bringing this as a dip to the next gathering I attend. THIS IS A MUST MAKE by ETG!!

    Reply

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