Keto Taco Chicken Casserole with Cottage Cheese
Cozy, cheesy, and packed with protein, this Keto Taco Chicken Casserole with Cottage Cheese makes keto dinner feel easy. It’s creamy, comforting, and full of flavor without tortillas, fillers, or weird binders.
I first made this taco chicken casserole on a cold night when we were craving something bold and warm. No tortillas. No heavy carbs. It turned out so rich and cozy, my partner asked for it again the next day.
I made this keto taco casserole high protein by blending cottage cheese right into the sauce. And the result? A spicy, melty, hearty dinner.
It’s the kind of cozy casserole that doesn’t feel like diet food. You can serve it to your partner or family without explaining a thing. And trust me, no one will ask where the carbs went.
This recipe uses real, clean ingredients and comes together with very little prep. If you’ve been missing taco night but want something oven-ready and protein-packed, this one’s for you.
This Low Carb Chicken Taco Casserole Is
- Low carb, high protein, and diabetic friendly
- Made with clean, simple ingredients (no seasoning packets)
- Comforting and satisfying without the bloat
- Great for meal prep or next-day lunches
- Easy to customize with your favorite toppings
- Just mix and bake – no extra steps
Watch how I make this in minutes! It’s like we’re cooking side-by-side in my kitchen!
Instructions
- Preheat the oven to 375°F (190°C) and lightly grease a small casserole dish or baking dish, about 8×8 inches or similar.
- In a blender, combine cottage cheese, tomato paste, and taco seasoning. Blend until smooth and creamy. Taste the sauce. If your taco seasoning doesn’t include salt, add about 1/4 teaspoon to balance it. Let the sauce sit while you prep the rest.
- Chop the chicken into bite-sized cubes. Dice the bell pepper and onion if not prepped.
- Add the chicken, cauliflower rice, chopped veggies, and blended sauce directly to the casserole dish. Mix everything together until evenly coated.
- Sprinkle the remaining shredded cheese over the top.
- Bake for 30 to 35 minutes, until hot, bubbly, and golden on top. The chicken should reach an internal temperature of 165°F (74°C).
- Let the casserole rest for 5 minutes before serving to help it set. Top with your favorite taco toppings like green onions, salsa, guacamole, or black olives.
Testing Notes
I created this cottage cheese casserole as an upgrade to my old-school taco chicken bake (which I never published but might one day!). Cottage cheese in the sauce gives it the creamiest texture without needing flour to thicken it.
I tested it with both chopped raw chicken breast and precooked shredded chicken. While precooked saves time, the flavor didn’t absorb as well and turned out a bit flat. Using raw chicken and baking it in the sauce gave the best texture and deeper flavor throughout.
I also tested this with both fresh and frozen cauliflower rice. I didn’t notice a big difference in taste or texture once baked, so either works. If your frozen cauliflower rice releases a lot of water, you can press it or sauté it for a minute to avoid excess moisture.
The spice level is medium when made with my Homemade Keto Taco Seasoning. That blend includes a little cayenne for gentle heat. If you skip the cayenne when mixing your seasoning, it will still taste bold and savory, just a touch milder and perfect for sensitive palates.
Ingredient Swaps & Additions
- Cheese: I used shredded cheddar cheese, but Monterey Jack or a Mexican cheese blend also melt beautifully. Use what you have or what you prefer.
- Peppers: Want a little more spice? Add diced jalapeños or canned green chiles to the mix. They boost the flavor without overwhelming it.
- Cottage Cheese: You can swap it for cream cheese or a splash of heavy cream, but the texture, flavor, and protein will change. Cottage cheese makes it creamy and high protein without heaviness.
- No Cauliflower Rice? Try riced zucchini (well-drained), chopped spinach, or even broccoli rice. You can also mix a few of these together. Just squeeze out extra water so the casserole doesn’t turn soggy.
- No Time to Make Taco Seasoning? You can use a store-bought taco seasoning blend instead. Just check the label, many contain added sugar, starches, or fillers that may affect the carbs or flavor. Aim for about 2 tablespoons, and adjust salt to taste.
Storage Tips
- Fridge: Store any leftovers in an airtight container in the fridge for up to 4 days. It reheats well and makes an easy lunch the next day.
- Reheat: Warm individual portions in the microwave or cover and bake in the oven until hot. Add a splash of water, salsa, or hot sauce if it looks dry.
- Freezer: Freeze in single-serving containers for grab-and-go meals. Let thaw in the fridge overnight, then reheat as above.
Make It a Moment
This cozy keto chicken taco casserole was built around my Homemade Keto Taco Seasoning. So keep a small jar in your pantry for flavor-packed meals like this.
To turn this into a full comfort-food dinner, serve it with a side of my Keto Garlic Bread.
Want something even quicker or higher in protein? Go for my Keto Cottage Cheese Mug Bread. It’s ready in minutes and perfect for scooping up saucy bites.
Add a simple green salad, shredded lettuce, or sliced avocado to make it a full meal with healthy fats.
Conclusion
This Keto Cottage Cheese Taco Chicken Casserole is everything a cozy weeknight dinner should be – warm, simple, and full of bold flavor.
With over 50g of protein per serving, it keeps you satisfied without needing shakes or extra snacks to get through the night.
Whether you’re tracking macros or just want something quick and cozy, this one’s easy to make and even easier to love.
FAQ
How spicy is this keto chicken casserole?
It’s like a Mexican chicken casserole but mild to medium with a gentle warmth. If you use my taco seasoning blend with cayenne, the spice is noticeable but not overpowering. You can always adjust the heat to suit your taste.
Can I make it ahead of time?
Yes! You can assemble the casserole up to 24 hours in advance. Cover and refrigerate, then bake fresh when you’re ready.
Do I have to use cottage cheese?
It’s what makes this version extra creamy and high protein. But in a pinch, you could use full-fat Greek yogurt or sour cream. Just note the texture and macros will be different.
What’s the best chicken to use?
Raw, chopped chicken breast works best for flavor and texture. It cooks right in the sauce and absorbs the seasoning. You can use precooked or shredded chicken like rotisserie chicken, but it may turn out softer and less flavorful.
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Keto Cottage Cheese Taco Chicken Casserole
Ingredients
- 12 oz (340 g) chicken breasts boneless, skinless
- 1 cup (160 g) cauliflower rice
- 1/4 cup (40 g) bell pepper
- 1/4 cup (40 g) onion
- 1/2 cup (105 g) cottage cheese
- 2 tablespoons tomato paste
- 2 tablespoons Keto Taco Seasoning
- 3/4 cup (85 g) shredded cheddar cheese (½ cup in the mix, ¼ cup on top)
Watch the Video Instructions
Instructions
- Preheat oven to 375°F (190°C). Lightly grease a small casserole dish (about 8×8 inches).
- In a blender, mix cottage cheese, tomato paste, and taco seasoning. Blend until smooth. Taste and add ¼ tsp salt if needed. Set aside.1/2 cup cottage cheese, 2 tablespoons tomato paste, 2 tablespoons Keto Taco Seasoning
- Chop chicken into bite-sized cubes. Dice bell pepper and onion if not already prepped.12 oz chicken breasts, 1/4 cup bell pepper, 1/4 cup onion
- In the greased casserole dish (or a mixing bowl), combine the raw chicken, cauliflower rice, bell pepper, onion, blended sauce, and ½ cup of the shredded cheese. Stir until everything is evenly coated.1 cup cauliflower rice
- Sprinkle the remaining ¼ cup shredded cheese over the top of the casserole.3/4 cup shredded cheddar cheese
- Bake for 30–35 minutes, until bubbly and golden. Chicken should reach 165°F (74°C) internal temp.3/4 cup shredded cheddar cheese
- Let sit for 5 minutes before serving. Top with taco toppings like green onions, salsa, or guacamole.
Notes
- Protein boost: Cottage cheese gives this casserole 55g of protein per serving without needing powders or shakes.
- Time-saving tip: You can prep the sauce and chopped veggies ahead of time to save time on busy weeknights.
- Make it milder or spicier: Adjust the cayenne in the taco seasoning to control the heat.
- Taco toppings to try: Green onions, shredded lettuce, guacamole, salsa, jalapeños, or sour cream.
Nutrition Per 1 (ONE) Serving
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This casserole is in my weekly dinner rotation. It has all the flavour of tacos but in a creamy, baked version that feels like comfort food. I used cottage cheese like suggested and was surprised how well it works – high protein, no dryness. We left it a little saucy and dunked cottage cheese bread into it… honestly perfect.