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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


  • 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


  • 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!


*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.


Serving: 1/4 or recipe | Calories: 330kcal | Carbohydrates: 18.3g | Protein: 31.2g | Fat: 15.2g | Saturated Fat: 3.9g | Polyunsaturated Fat: 0.6g | Monounsaturated Fat: 1.8g | Potassium: 543mg | Fiber: 2.5g | Sugar: 7.1g | Vitamin A: 1432IU | Vitamin C: 91mg | Calcium: 160mg | Iron: 1.1mg