Low Carb Keto Pesto Chicken Cauliflower Casserole

I’ve made more than a few sad keto casseroles in my time—watery cauliflower, bland chicken, that weird pesto-aftertaste situation… you name it. This one? It actually works. It’s creamy, cheesy, herby, and holds together like a real meal. Bonus: it’s ready in 35 minutes, and you can track it without mental gymnastics.

This has become one of my go-tos when I have leftover shredded chicken and a head of cauliflower begging for purpose. Add pesto and cheese, and suddenly you’re not just “eating keto,” you’re winning dinner.

Why This One Works So Well

• Roasting the cauliflower first = No soggy casserole. Trust me, skipping this step turns it into greenish soup. Don’t ask how I know.
• Pesto + cream = Instant sauce magic. It gives you that lush, basil-rich flavor without needing to make a béchamel (or wreck your macros).
• Mozzarella inside and on top = gooey inside, golden on top. Texture contrast is everything when you’re not relying on pasta or breadcrumbs.

What I Used (And Why It Worked)

• Cauliflower (600g / 1.3 lb) – Roasted to kill off water and get some browned bits. The backbone of this bake.
• Olive oil (1 tbsp) – Helps the roast, adds healthy fat. Avocado oil works too.
• Shredded cooked chicken (450g / 1 lb) – Rotisserie leftovers = shortcut heaven. Breast or thigh both work.
• Basil pesto (¾ cup) – Store-bought is fine, but check for sneaky carbs. Homemade is next level.
• Heavy cream (¼ cup) – Loosens the pesto just enough for coating. Coconut cream works if dairy’s not your thing.
• Shredded mozzarella (1 cup) – Half mixed in, half on top. Go for low moisture; it melts cleaner.
• Sea salt + black pepper – Season in layers.
• Fresh basil (optional) – Not necessary, but adds that “I put in effort” flair.

Keto Swaps That Actually Work

Ingredient	Swap	Notes
Heavy cream	Coconut cream	Slightly sweeter, but dairy-free and still rich.
Chicken	Turkey or shredded pork	Great for post-holiday fridge clean-outs.
Mozzarella	Gruyère or provolone	Changes the flavor, but still low-carb and melty.
Cauliflower	Broccoli florets	Works, but can turn softer. Roast less if swapping.

What Went Sideways (And Why)

What Went Wrong	Why It Happens	How to Fix It
Watery casserole	Didn’t roast cauliflower	Always roast first—don’t skip.
Oily top layer	Pesto too oily	Use less oil in homemade pesto or blot jarred kind.
Chicken dried out	Overbaked	Only bake long enough to melt cheese. 10–15 mins max.

How to Make It (Step-by-Step)

1. Preheat oven to 200°C (400°F). Grease your 9×13 casserole dish.
2. Roast the cauliflower – Toss florets in olive oil, salt, pepper. Roast 15–20 minutes until golden-brown at the edges. Stir halfway.
3. Lower oven temp to 180°C (350°F).
4. Layer it up – Add shredded chicken and half the cheese to roasted cauliflower.
5. Mix sauce – Stir pesto and cream together. Pour over casserole and stir to coat.
6. Top with cheese – Sprinkle remaining mozzarella.
7. Bake for 10–15 minutes until bubbly and melted. Don’t walk away and forget it.
8. Let it sit for 5 minutes before serving. (This step = not optional if you want neat slices.)

Tricks That Made This Work Better

• I roast the cauliflower just to crisp-tender. Not soft—because it keeps cooking after.
• I always pre-mix pesto and cream first—it coats better than dumping separately.
• I portion it into 4 equal servings before baking—makes macros easy and keeps me from eating “just one more spoonful.”

How I Store and Track It

• Fridge: Airtight container, up to 4 days. Reheat in oven or microwave.
• Freezer: Let cool, then freeze in individual portions. Reheat at 180°C (350°F) covered with foil. Texture holds up surprisingly well.
• Macros (per serving):
  Net Carbs: ~7g
  Protein: 41g
  Fat: 40g
  (Always check your own pesto and chicken macros—brands vary.)

What I Googled Before Making This

Can I use frozen cauliflower?
Yes, but roast it straight from frozen—don’t thaw, or you’ll get cauliflower soup.

Does pesto have carbs?
Some do. Look for pesto with no added sugar and minimal filler oils. Homemade lets you control everything.

Will this spike blood sugar?
Unlikely. It’s high fat, high protein, low carb. Just don’t pair it with garlic bread, friend.

Nutrition Facts

Serving Size: 1 of 4 servings

Nutrient	Amount
Calories	563 kcal
Total Fat	40.6g
– Saturated Fat	13g
– Monounsaturated Fat	~15g
– Polyunsaturated Fat	~4g
Cholesterol	130mg
Sodium	600mg
Potassium	~650mg
Total Carbohydrate	11.8g
– Dietary Fiber	4.7g
– Sugars	4g
Net Carbs	7.1g
Protein	41.7g

Check out More Recipes:

• Low Carb Keto Instant Pot Fajitas
• Low Carb Keto Ground Beef Zucchini Skillet
• Low Carb Keto Chicken Stir Fry Recipe