3 Keto Mexican Casserole Recipes: Chicken, Breakfast, Pulled Pork

A keto Mexican casserole is a perfect meal for low-carb dieters looking to mix things up.¹

These 13 Mexican inspired recipes ranging from chicken, breakfast, and pulled pork pack tons of flavor, are easy to cook, and will have your mouth watering before you even begin cooking. In addition, we cover our favorite low-carb Mexican sides for a full low-carb meal.

With each one having lots of cheese, meat, and a few net carbs, make a note of your favorite low carb Mexican casseroles and cook it up tonight!

Contents & Carbs in Keto Mexican Recipes

Any experienced keto dieter should know that they need to limit their carbohydrate intake to around 5-15% of their total caloric intake per day.² When eating standard Mexican food, this may be a hard number to come by; with tortillas, chips, beans, and rice, staying in ketosis is generally very difficult. But not with keto Mexican recipes.

Source: MKielbievsky via Canva.com³

These recipes are typically made with cheeses like cream cheese and filling but voluminous vegetables like zucchini, calorie-dense meats like ground beef, and cauliflower rice to top it off. Keto casseroles also use these ingredients to help them feel a lot richer and denser than a low-carb meal normally does.

That’s why, when people inquire about losing weight effortlessly or quitting junk food and sugar, keto dieters often suggest keto: it’s highly satisfying, aiding in weight loss, and reduces sugar consumption, helping sugar cravings diminish.

The first recipe on this list, the keto Mexican chicken casserole, does exactly that.

Keto Mexican Casserole Recipe (Chicken)

This delicious and easy keto Mexican chicken casserole is perfect for a cold day. It’s packed with cheesy Mexican flavor, and it can be put together in less than 30 minutes. With only 2.5g net carbs per serving, this chicken casserole is a great low-carb option for dinner.

Ingredients List

Ingredients:

• 2 tbsps olive oil
• 1 onion (110g), diced
• 2 cloves garlic, minced
• 1 pound ground chicken
• 1 tsp chili powder
• 1 tsp cumin
• 1 tsp salt
• 1/2 tsp black pepper
• 10 ounces shredded Mexican cheese blend
• 4 ounces cream cheese, softened
• 1 cup cauliflower rice
• 1/4 cup chopped fresh cilantro leaves (optional)

Steps & Instructions

Instructions:

1. Preheat or warm up the oven to 350° F.
2. Oil a 9×13 pan with an oil of your choice.
3. Heat olive oil in a large skillet over medium-high heat, then add onion and garlic and cook until softened. Add ground chicken, chili powder, cumin, salt, and black pepper. Cook until chicken is browned for about 5 more minutes.
4. In a large bowl, mix chicken mixture, Mexican cheese blend, cream cheese, cooked cauliflower rice, and cilantro. Pour into the prepared baking vessel.
5. Bake until the casserole is bubbly and the cheese is melted; about 20 minutes.

This keto Mexican chicken casserole is the perfect example of a keto casserole recipe. It’s packed with protein, healthy fats, and low-carb vegetables, and it’s easy to make. The entire prep and cook time should take under 30 minutes, and the result is quite phenomenal; an extremely cheesy, gooey, dense casserole with lots of spice.

Nutritional Information

Total Nutritional Value in Low Carb Mexican Chicken Casserole

Olive Oil

• Amount: 2 tbsps
• Calories: 240
• Fat (g): 27
• Protein (g): 0
• Carbs (g): 0
• Net Carbs (g): 0

Onion

• Amount: 110g
• Calories: 44
• Fat (g): 0
• Protein (g): 1
• Carbs (g): 10
• Net Carbs (g): 2

Chicken

• Amount: 1 pound
• Calories: 544
• Fat (g): 16
• Protein (g): 80
• Carbs (g): 0
• Net Carbs (g): 0

Mexican Cheese

• Amount: 10 oz
• Calories: 900
• Fat (g): 60
• Protein (g): 80
• Carbs (g): 0
• Net Carbs (g): 0

Cream Cheese

• Amount: 4 oz
• Calories: 400
• Fat (g): 40
• Protein (g): 8
• Carbs (g): 6
• Net Carbs (g): 6

Cauliflower

• Amount: 1 cup
• Calories: 25
• Fat (g): 0
• Protein (g): 2
• Carbs (g): 4
• Net Carbs (g): 2

Total

• Calories: 2153
• Fat (g): 143
• Protein (g): 171
• Carbs (g): 20
• Net Carbs (g): 10

Assuming this casserole is split into four servings, each serving will contain around 540 calories, 35 grams of fat, 43 grams of protein, and 2.5 grams of net carbs. That is a perfect macronutrient profile for a keto dish.

Keto Pulled Pork Casserole: Mexican Style Recipe (Pork Keto Mexican Casserole)

This keto pulled pork casserole is a delicious, easy, and healthy way to enjoy Mexican flavors without the carbs. Packed with tender pulled pork, spice, lots of cheese, and volume-adding zucchini, it is quite delicious. And with only 4 grams of net carbs per serving, it is difficult to beat.

Ingredients List for Keto Pulled Pork Casserole

Ingredients:

• 2 tbsps olive oil
• 1 onion (110g), diced
• 2 cloves garlic, minced
• 1 pound pork tenderloin, diced
• 1 tsp chili powder
• 1 tsp cumin
• 1 tsp salt
• 1 large zucchini (323g), diced
• 1/2 tsp black pepper
• 10 ounces shredded Mexican cheese blend
• 4 ounces cream cheese, softened
• 1 cup cauliflower rice
• 1/4 cup chopped fresh cilantro leaves (optional)

Steps & Instructions

1. Preheat or warm up the oven to 350 degrees F (175 degrees C). Oil up a pan (9×13-inch).
2. Heat olive oil in a large skillet over medium-high heat. Add onion and garlic, and cook until softened, about 5 minutes. Add pork tenderloin, chili powder, cumin, salt, and black pepper. Cook until pork is browned, about 5 minutes more.
3. In a large bowl, mix together pork mixture, zucchini, Mexican cheese blend, cream cheese, cauliflower rice, and cilantro. Pour into the baking dish.
4. Bake until the casserole’s cheese has melted, and has crisped up slightly; about 20 minutes.

Similar to the keto Mexican chicken casserole, this dish’s primary attributes come from the rich cheese and meat that combine to offer a very wholesome meal. The cilantro leaves help to soften the spices slightly, and the zucchini offers a bit more volume for the person that wants to feel a bit more satiated while on keto.

Nutritional Information

Total Nutritional Value in Low Carb Mexican Pulled Pork Casserole

Olive Oil

• Amount: 2 tbsps
• Calories: 240
• Fat (g): 27
• Protein (g): 0
• Carbs (g): 0
• Net Carbs (g): 0

Onion

• Amount: 1 (110g)
• Calories: 44
• Fat (g): 0
• Protein (g): 1
• Carbs (g): 10
• Net Carbs (g): 2

Pork Tenderloin

• Amount: 1 pound
• Calories: 620
• Fat (g): 25
• Protein (g): 93
• Carbs (g): 0
• Net Carbs (g): 0

Zucchini

• Amount: 323g
• Calories: 52
• Fat (g): .5
• Protein (g): 4
• Carbs (g): 11
• Net Carbs (g): 7

Mexican Cheese

• Amount: 10 oz
• Calories: 900
• Fat (g): 60
• Protein (g): 80
• Carbs (g): 0
• Net Carbs (g): 0

Cream Cheese

• Amount: 4 oz
• Calories: 400
• Fat (g): 40
• Protein (g): 8
• Carbs (g): 6
• Net Carbs (g): 6

Cauliflower

• Amount: 1 cup
• Calories: 25
• Fat (g): 0
• Protein (g): 2
• Carbs (g): 4
• Net Carbs (g): 2

Total

• Calories: 2281
• Fat (g): 152.5
• Protein (g): 188
• Carbs (g): 31
• Net Carbs (g): 17

With 570 calories per serving, the Mexican pulled pork casserole is a bit more calorically dense than the Mexican chicken casserole, but it also offers a slightly different macronutrient profile. It has 38 grams of fat, 47 grams of protein, and 4 grams of net carbs per serving, bringing a bit more protein than fat.

Breakfast Keto Mexican Casserole Recipe

Most people don’t really think of starting their day with keto food, but a Mexican breakfast casserole is a delicious and easy way to start your day. It’s packed with protein, and healthy fats, and includes zucchini to add some greens.

Source: Fascinadora via Canva.com⁴

Coming in at only 7 grams of net carbs per serving, this breakfast casserole offers a high level of nutrient density due to the combination of eggs, chorizo, cheeses, and vegetables.

Ingredients List for Keto Mexican Casserole (Breakfast)

Ingredients:

• 2 tbsps olive oil
• 2 cloves garlic, minced
• 1 pound chorizo
• 1 cup diced tomatoes
• 1 medium zucchini (196g), diced
• 1 cup spinach
• 5 eggs
• 10 ounces shredded Mexican cheese blend
• 4 ounces cream cheese, softened
• 1/2 tsp black pepper
• 2 tbsp heavy cream
• 1/4 cup chopped fresh cilantro leaves (optional)

Steps & Instructions

Instructions:

1. Preheat oven to 350 degrees F (175 degrees C). Grease a 9×13-inch baking dish.
2. Heat olive oil in a large skillet over medium-high heat. Add garlic, chorizo, diced tomatoes and zucchini, and cream cheese. Cook until the chorizo is cooked through and the mixture is well blended about 5 minutes.
3. In a large bowl, mix together the chorizo mixture, spinach, Mexican cheese blend, and eggs. Pour into the baking dish.
4. Bake until the casserole is firm and golden brown, about 30 minutes.

As aforementioned, the combination of chorizo, eggs, veggies, and cheese makes this an incredibly rich but nutrient-dense dish. The additional heavy cream also makes this a much more calorically dense casserole as compared to the previous two, so keep that in mind when deciding which casserole to make.

Nutritional Information for Low Carb Mexican Breakfast Casserole

Total Nutritional Value in Low Carb Mexican Breakfast Casserole

Olive oil

• Amount: 2 tbsps
• Calories: 240
• Fat (g): 27
• Protein (g): 0
• Carbs (g): 0
• Net Carbs (g): 0

Chorizo

• Amount: 1 pound
• Calories: 1140
• Fat (g): 112
• Protein (g): 96
• Carbs (g): 8
• Net Carbs (g): 8

Tomato

• Amount: 1 cup
• Calories: 25
• Fat (g): 0
• Protein (g): 1
• Carbs (g): 5
• Net Carbs (g): 3

Zucchini

• Amount: 323g
• Calories: 52
• Fat (g): .5
• Protein (g): 4
• Carbs (g): 11
• Net Carbs (g): 7

Spinach

• Amount: 1 cup
• Calories: 25
• Fat (g): 0
• Protein (g): 1
• Carbs (g): 5
• Net Carbs (g): 3

Eggs

• Amount: 5
• Calories: 350
• Fat (g): 25
• Protein (g): 31
• Carbs (g): 1
• Net Carbs (g): 1

Mexican Cheese

• Amount: 10 oz
• Calories: 900
• Fat (g): 60
• Protein (g): 80
• Carbs (g): 0
• Net Carbs (g): 0

Cream Cheese

• Amount: 4 oz
• Calories: 400
• Fat (g): 40
• Protein (g): 8
• Carbs (g): 6
• Net Carbs (g): 6

Heavy Cream

• Amount: 2 tbsp
• Calories: 100
• Fat (g): 22
• Protein (g): 1.5
• Carbs (g): 1.5
• Net Carbs (g): 1.5

Total

• Calories: 3532
• Fat (g): 2865
• Protein (g): 224.5
• Carbs (g): 35.5
• Net Carbs (g): 28.5

Obviously, this keto casserole is a bit more calorically and carb-dense than the past two recipes, but that’s ok: in one serving, there are roughly 880 calories, 71 grams of fat, 55 grams of protein, and 7 grams of net carbs.

This is certainly going to be the most filling of all of the keto casseroles because high-fat meals are more satiating than low-fat ones, but for those keto dieters who are looking to put weight on, this breakfast Mexican casserole is the way to go.⁵

If someone consumes this regularly and starts believing they will never lose weight, it’s likely the main issue; transitioning to a lower-calorie keto Mexican casserole could help in that scenario.

Our Favorite Keto Mexican Food & Sides

When it comes to keto Mexican food, there are so many delicious options to choose from. Whether you’re craving a keto Mexican soup, a hearty casserole, or a light side dish, you’ll find a keto-friendly option to satisfy your cravings. And best of all, these foods will help to stay on track with the ketogenic diet.

Frankly, the aforementioned keto casseroles are some of the tastiest foods keto foods out there; they are extremely nutrient-dense, tasty, and aren’t that difficult to prepare. That being said, though, for a person who is trying to gain weight while on keto, solely eating a casserole every morning and every night may get a bit boring.

So, to help fill in those gaps during the day when a person may want a snack or just needs some extra calories to end their day off right, here are a few keto Mexican side dishes.

Cauliflower rice

This low-carbohydrate alternative to traditional rice is a great way to get a Mexican food fix without all the carbs. Cauliflower rice is packed with nutrients, and it’s very versatile. It can be used as Mexican toppings like cheese, salsa, and meats.

Source: Tatiana Volgutova via Canva.com⁶

One other topping that hasn’t been mentioned yet is hot sauce. Some people question whether hot sauce is good for weight loss and the answer is yes, it is. On keto, hot sauce acts as another way to flavor sides like cauliflower rice without adding carbs or calories.

Cheese Dip

This cheesy dip is perfect for satisfying hunger cravings. It’s made with cream cheese, shredded cheese, and spices. And at only 1 net carb per serving, it’s a great snack for those on the ketogenic diet. Making it is quite simple: all that needs to be done is combine 1 part cream cheese with 2 parts shredded cheese of choice, add some spices like cumin, coriander, and cayenne, and melt it all down.

Keto Chips & Salsa

When people think of Mexican food, they tend to think of two dishes: tacos, and chips and salsa. But when on keto, it is clearly very difficult to make keto tacos. A person would think that keto chips and salsa would be similarly difficult; but, in reality, it actually is not that difficult.

Since the ketogenic diet has been around for such a long time, at this point, there are so many different options and replacements for non-keto bread items like tortilla chips that it is easy to make keto chips and salsa.

The most popular brand of keto tortilla chips is Quest. Quest tortilla chips come in many different flavors, including nacho and chili lime. Each bag slightly differs in macronutrients based on the flavor it is, but in general, contains 140 calories, 4.5 grams of fat, a whopping 19 grams of protein, and only 4 grams of net carbs.

As for salsa, there are many different brands and types of salsa that are already low in carbohydrates. For example, Herdez salsa has 0 grams of carbohydrates. And at only 15 calories per serving, it is a great option for those on the ketogenic diet.

Combining Quest tortilla chips with a low-carb salsa, or realistically, any salsa since most are low carb by default can make for a very tasty Mexican side dish that is also very protein dense.

Keto Mexican Hot Chocolate

Mexican hot chocolate is a delicious and rich drink. However, it is usually made with quite a bit of sugar and chocolate, both of which tend to contain quite a few carbs that simultaneously spike blood sugar; this is one thing that can easily knock a person out of ketosis.⁷ Considering the fact that the production of ketones is linked with minimizing the underlying mechanisms of Alzheimer’s, for obvious reasons, avoiding normal Mexican hot chocolate is pertinent to the keto diet and long-term health.⁸

To make keto Mexican hot chocolate, a person should use a combination of heavy cream or whole milk, almond milk, and cocoa powder to make the rich chocolate base. From there, adding some sort of stevia or erythritol sweetener, both of which are confirmed to be safe for keto, will sweeten it up properly.

But to make it a true Mexican hot chocolate, adding cinnamon and chipotle powder are key; Mexican hot chocolate is renowned for its depth of flavor and spicy aftertaste. The ground cinnamon and chipotle powder combo together to provide these two things and are crucial for any Mexican hot chocolate, keto or not.

An extremely simple recipe for this is as follows:

• 1/2 cup almond milk
• 3/4 cup heavy cream
• 1 tbsp stevia/erythritol
• 2 tbsp dark cocoa powder
• 1/3 tsp cinnamon powder
• 1/4 tsp chipotle powder

Add all of these ingredients to a small saucepan over medium heat, whisk until combined, and when a simmer is reached, it is done.

Tips for Keto Friendly Mexican Food & Eating Keto at Mexican Restaurants

Although most people think of burritos, tacos, chips, and carb-dense desserts like flan when they imagine Mexican food, there are quite a few Mexican dishes that are keto friendly.

1. Ceviche: Ceviche’s story begins in Peru, but this cold dish has made its way onto Mexican restaurant menus. It is usually made with raw or precooked seafood such as fish or shrimp that is marinated in citrus juice and mixed with vegetables and herbs like tomatoes, onion, jalapeño, and cilantro. Luckily, lime juice has a high level of acid that kills off any potential bacteria from raw fish.⁹ All of these ingredients are very low in carbohydrates, and this meal is typically quite high in protein and fat, making it ideal for the ketogenic diet.
2. Carne asada: Carne asada is made with marinated flank or skirt steak, grilled to perfection, then sliced thinly for consumption. Since it is solely meat and marinade, unless the marinade is filled with carb-dense ingredients, it very easily fits into the keto diet. Additionally, it’s usually a lean cut of meat, which can assist in hardening muscles over time.
3. Carnitas: Carnitas is a Mexican pork dish that is made out of inexpensive cuts of pork, usually pork shoulder. It is simmered or braised for hours with a combination of Mexican-flavored spices until it reaches a high level of tenderness so that it can be easily shredded. Some restaurants will also roast the pork at this point to make it extra crisp. While it can be served on its own, it is also frequently used as a filling for burritos or even a keto Mexican casserole, but for the sake of the keto diet, enjoy it by itself or with a low-carb salsa.
4. Chorizo: Chorizo is a spicy, Mexican-style sausage that is made out of pork and a variety of different chili peppers, allowing it to pack quite a bit of flavor. It is commonly used as a filling for tacos and burritos but can also be enjoyed on its own. When buying chorizo, make sure to read the label and get the all-natural version that doesn’t contain any added sugars; some brands will sneak sugar into their chorizo, which can quickly kick you out of ketosis.
5. Pollo al carbon: Pollo al carbon is a dish that is typically found at Mexican restaurants that specialize in charcoal-grilled meats. While the chicken is usually marinated in a variety of different sauces, the restaurant will typically have a no-sugar-added version available upon request. This dish is high in protein and fat, making it an ideal meal for those following the ketogenic diet.
6. Salsa: As aforementioned, salsa is a very low carbohydrate item on virtually every Mexican restaurant’s menu. It is made with a combination of tomatoes, chili peppers, onions, jalapenos, lime, and various spices and seasonings like garlic, salt, and coriander. Assuming a person is not consuming multiple pounds of salsa at once, slipping out of ketosis should be nearly impossible when eating salsa.
7. Taco salad: While taco salads are not a typical Mexican dish, they are frequently served at Mexican restaurants in the US. The salad contains all of the same fillings that one would find in a taco, such as meat, cheese, lettuce, and tomatoes, but it is served without the carb-dense shell that makes a traditional taco impossible to eat on a keto diet.
8. Huevos a la Mexicana: This dish is a Mexican take on scrambled eggs and can be found on breakfast menus at many Mexican restaurants. It is made with eggs, diced tomatoes, onions, jalapeno peppers, and cilantro. It can be served with a side of low-carb tortillas or simply on its own; considering the nutrient-dense profile that eggs provide on their own, this dish is one of the best for maintaining well-being while on keto.¹⁰
9. Fajitas: Last but certainly not least, fajitas are a staple dish at Mexican restaurants. They can be made with either chicken, steak, shrimp, or a combination of all three, and are served with a variety of vegetables, such as bell peppers, onions, and mushrooms. While fajitas are generally considered a healthy dish, the way they are served at most restaurants (i.e. with tortillas, beans, and rice) makes them a no-go for those on the keto diet. However, if you order fajitas sans tortillas and rice and request that they bring extra salsa and guacamole to make up for the lack of carbs, that would be ideal for a keto dieter.

Usually, sticking to a keto diet at a Mexican restaurant isn’t too challenging. For instance, the gluten-free menu at Chuys and Cafe Rio’s keto choices provide numerous options suitable for keto diets.

Source: margouillatphotos via Canva.com¹¹

As seen above, there are quite a few items on Mexican restaurant menus that fit into the keto diet without any modification necessary. But, there are a few things to keep in mind when eating out:

1. 1. Ask for no tortillas or tortilla chips: While this may seem like an obvious one, it can be easy to forget when a person is in the moment. Many Mexican dishes are automatically served with tortillas or tortilla chips, but these items are generally very high in carbs and should be avoided while on the keto diet. This also means avoiding things like taco pie. Yet, there are brands that provide keto-friendly tortillas. For instance, opting for a Carb Balance tortilla can help maintain a keto lifestyle.

1. Ask for no rice or beans: Again, this is another no-brainer, but it’s worth mentioning. Rice and beans are a staple at Mexican restaurants, but they are also very high in carbs. If a dish comes with rice and beans, simply ask the waiter to hold them off to the side.
2. Don’t order an alcoholic drink: Margaritas are generally very high in carbs due to lots of added sugar, so it’s best to avoid it altogether while on the keto diet. If a person must drink alcohol, stick with straight liquor to avoid any unknown additives.
3. Avoid the desserts: Lastly, while the desserts at Mexican restaurants may look tempting, they are generally very high in sugar and carbs and should be avoided while on keto. Keto Mexican hot chocolate is very easy to make, as seen in the above recipe, but there are no restaurants that offer keto Mexican desserts in the United States.

Overall, there are many different keto dishes and recipes that can be satisfying to eat while on the keto diet. Keto Mexican casserole recipes offer extremely good macronutrient profiles and considering that they are very easy to make, the value they offer a keto dieter is unparalleled.