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Keto Chile Relleno Casserole — Low Carb, Paleo, GAPS

Updated · 70 Comments

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Keto Chile Relleno Casserole takes just 15 minutes to assemble and 45 minutes to bake. This easy authentic tasting Mexican meal is a crowd pleaser and also perfect for Low Carb, Primal (dairy + Paleo) and the GAPS diet.

Enjoy all the flavor of traditional chile rellenos, but with a lot less work.

chile-relleno-casserole with spatula being served up
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Authentic Mexican food

Growing up close to Mexico meant having authentic Mexican cooking in our home, as a way of life. It meant holding poblanos over the gas flame to char them, boiling nopalitos and mixing them with tomatoes, raw onion and cilantro; it meant albondigas soup.

(It never meant an easy Keto, Paleo, GAPS Mexican dinner casserole, by the way; but we’re getting there!)

It meant chile rellenos on Friday nights.

Some were stuffed with meat, and some cheese. They were spicy and refined, silky and rich, surrounded by a bath of unadorned, smooth, hot tomato sauce.

Chile Rellenos were my dad’s favorite Mexican food. And they felt at once mysterious/other and like home.

How to make Chile Relleno Casserole

I’ve taken a favorite childhood recipe and made it doable for our modern, somewhat busy life. I love casseroles! They’re down home, yet special. All the assembly happens first, and then it’s easy to relax while dinner bakes.

CANNED GREEN CHILIES

Canned green chilies are one of the few prepared foods I still buy. For a busy mom that would NEVER at this stage in my life roast poblanos, their flavor brings me back to the comfort foods with which I grew up.

For GAPS, it’s okay to use fresh green bell peppers in the chilies’ place: You can just dice one pepper, and roast and then slice for the whole chilies.

NO SAUTÉING STAGE

In keeping with that convenience, this recipe has no cooking up of ground beef or sautéing of onions! We totally skip that step. Amazingly, this recipe is way easier than that. We just mix all the ingredients together, similar to a meatloaf, but so much more nuanced, with layers of ingredients and flavors, and bake!

EASY PREP AND TIPS

Here are a few details to be aware of as you make Chile Relleno Casserole:

  • This casserole is spicy, so: Get mild chiles and mild salsa if you don’t want heat.
  • The meat that goes into this casserole is raw (like meatloaf). The meat cooks as the casserole bakes. A very light textured meat results because the casserole contains a bit of grain-free flour and leavening. The raw meat also means one less step: This casserole is fast to make and assemble! The cooking happens in the oven. 🙂
  • Chile Relleno Casserole can be made ahead of time if that’s helpful, it has a quick kitchen clean-up, then pop it in the oven. To make ahead: Simply assemble in the casserole dish, then refrigerate until you’re ready to bake.

Other tips for success

  • Use freshly grated cheese for the freshest tasting casserole. But use pre-grated for convenience if it reduces stress! Do what works best for you. Any cheese you love best for melting is recommended.

How to serve

Serve topped with sour cream, fresh cilantro and olives.

If you wish, add cauliflower rice on the side. Even beans are low carb (because they’re so high in fiber). So enjoy with “rice” and beans.

Add a green salad if you’d like.

How to store and reheat

Let your leftovers cool completely. Then cover well and refrigerate up to 3 days.

To reheat, lightly grease an oven-safe plate, and reheat single servings in a low temperature (300 degrees) oven.

Keto, Low Carb, GAPS, Paleo & egg-free Mexican casserole

A lot of Chile Relleno Casseroles are heavy on the eggs. They’re basically brunch egg casseroles. This recipe is not that. 🙂 The goal here was to emulate that favorite dinner recipe I loved growing up. So there are no eggs in this recipe.

This casserole is Keto, Low Carb, GAPS and Paleo/Primal. Such a lovely dinner for all these diets.

You’ll see the few variations below in the recipe, to make sure it’s right for you on the wellness diet you’ve chosen.

 

close-up view of chile relleno casserole being served
Print Recipe
4.85 from 19 votes

Keto Chile Relleno Casserole {a Keto, Paleo, GAPS, egg-free Mexican Dinner Casserole}

Keto Chile Relleno Casserole is a cheesy comfort food casserole that's easy to assemble and delivers big on authentic Mexican flavor.
Prep Time15 mins
Cook Time45 mins
Total Time1 hr
Course: Main Course
Cuisine: Mexican
Keyword: casserole, chile relleno, keto, low carb
Servings: 8 servings
Calories: 427kcal
Author: Megan
Cost: $15

Equipment

  • casserole dish
  • oven

Ingredients

  • 2 pounds ground beef , preferably pasture-raised
  • 3 small onions , diced, or 2 large (OR less, for stricter Keto, depending on personal preference)
  • 1 cup water , filtered
  • 14 ounces (or about 1-½ cups) red salsa , fresh pico de gallo or jarred (homemade or store-bought)
  • 8 ounces cheese , grated (aged cheddar)
  • 8 ounces whole green chilies , canned, cut along one line and opened so they can be splayed (For GAPS, okay to roast green bell peppers.)
  • 8 ounces diced green chilies , canned (For GAPS, okay to dice green bell peppers.)
  • 1 7-ounce jar tomato paste
  • ⅓ cup coconut flour ; for Paleo/fruit-free version ⅔ cup cassava flour also works
  • 1 Tablespoon apple cider vinegar or 1 teaspoon cream of tartar
  • 2 teaspoons sea salt
  • 2 teaspoons dried oregano
  • 2 teaspoons cumin
  • 1 teaspoon baking soda , sifted
  • fresh cilantro , minced, for garnish
  • freshly ground pepper to taste

Instructions

  • Preheat oven to 375 degrees Fahrenheit. Grease a large casserole dish, like a 9" by 13".
  • In medium size bowl combine salsa, tomato paste and cumin, stirring well. Measure out 1 cup. Set aside.
  • Combine in small bowl: coconut flour, baking soda and optional cream of tartar. Set aside.
  • In large mixing bowl add the following: raw beef, water, the 1 cup portion of thickened salsa, onions, diced green chilies, apple cider vinegar, oregano, sea salt and pepper. Mix well.
  • Add the coconut flour mixture to the large mixing bowl, and stir well again.
  • Spread meat mixture into greased casserole. Top with remaining salsa. Lay whole green chilies (spread out) over the surface.
  • Bake in preheated oven about 45 minutes, until bubbly around edges and slightly puffed all over. Remove from oven.
  • Top casserole with grated cheese. Return casserole to hot oven for 10 minutes, until cheese is well melted, but not crispy (it should be soft and creamy on top).
  • Serve with salad, sour cream and olives. Top with fresh cilantro.

Nutrition

Calories: 427kcal | Carbohydrates: 6g | Protein: 27g | Fat: 32g | Saturated Fat: 15g | Cholesterol: 110mg | Sodium: 978mg | Potassium: 435mg | Fiber: 3g | Sugar: 2g | Vitamin A: 325IU | Vitamin C: 4.6mg | Calcium: 244mg | Iron: 3.1mg

keto low carb chile relleno casserole being dished up with a spatula

 

An easy and delicious dinner! Are you ready to make this?

Looking for more great Keto, Low Carb, Primal and GAPS casseroles? Here are a few other favorites:

Reader Interactions

Comments

  5. Yvonne Janowski says

    I am now a true fan! Not only does this casserole look amazzzing, but most importantly it is Keto! I can’t wait to make this for SuperBowl. I am sure it will be a huge hit .

    Reply

    • Megan Stevens says

      Aw, I love that idea!! Especially because it’s super good scooped up with pork rind chips and dipped in sour cream too! Such a fun SuperBowl meal or appetizer idea! 🙂 Thanks for your generous, kind words! 🙂

      Reply

  6. Emily @ Recipes to Nourish says

    Swoon! Oh how I would love to be at your dinner table. This looks absolutely delicious Megan. Such a special recipe.

    Reply

  8. Monique Cormack says

    Drooling! I love how simple casseroles are too…just throw them in the oven and they somehow work out perfectly every time. This is such a unique idea and much more exciting than my usual casseroles!

    Reply

    • Megan Stevens says

      Thanks, Monique! So true, casseroles are the best. As the cook I LOVE getting the kitchen cleaned up once the dish is in the oven, *before dinner. 🙂

      Reply

    • Megan Stevens says

      I have a note there, to add as much or as little onion as meets your personal dietary goals. For folks on GAPS the onions are fine. You can entirely omit them for strict Keto, and the casserole is still great; they’re not needed. Thanks for the great question!

      Reply

  11. Benita Chantelle says

    Easy Prep Ahead Meal Plans @ 20 Dishes
    Keto diet + Mexico Food…it cant get any better than that. I will be making this soon.

    Reply

  12. Mira Fioramore says

    Omg! I eat keto so this is amazing! There’s barely any Mexican food in Japan so will definitely try this recipe!

    Reply

    • Megan Stevens says

      Hi Lori, The flour binds the casserole together and helps it to be light, because it gives it rise when it bakes. Don’t omit it. 🙂

      Reply

    • Megan says

      Hi Jennifer, I think the casserole will freeze well, but I haven’t done it yet. Especially if you freeze it before baking, I think that will work fine. (Defrost overnight in fridge, then bake according to instructions.) After baking, again defrost overnight in the fridge and then on the counter for the last 4 hours, and then reheat in a low temp oven, like 300 degrees, covered until hot through to the center.

      Reply

    • Megan says

      Hi Shelley, yes, you can sub in almond flour. But I would go with the 2/3 cup measurement designated for the Paleo cassava flour option. (Coconut flour uses less because it functions differently in the recipe, not a 1:1 conversion to almond flour.)

      Reply

  23. Melissa says

    You said that you don’t freeze egg based casseroles but I don’t see any eggs in the list of ingredients. Did I miss something? Thanks!

    Reply

    • Megan says

      Hi Melissa, thanks for catching that! I updated my answer! 😉 I do think the casserole will freeze well. The casserole can be frozen either fully cooked and cooled or raw ready to bake. Wrap the casserole tightly to prevent freezer burn or contamination from raw meat. Whichever method you use, be sure to defrost the casserole thoroughly in the refrigerator before baking or reheating. A final 4 hours of defrosting on the counter at room temperature is safe according to food handling laws and may help the casserole to defrost through to the center more quickly.

      Reply

    • Megan says

      Not a dumb question at all. 🙂 Nope, the meat is raw going into the casserole which is partially why it turns out so light in texture when it bakes. And it’s one less step, which is part of why the casserole is so fast to assemble.

      Reply

  25. Liz says

    I’m wondering if I can use fresh green chilies in place of canned? Or maybe frozen? I don’t have a lot of shopping options nearby and often the canned goods available have lots of icky ingredients that I try to avoid. So if I used fresh or frozen green chilies, would that affect the cooking time? Shall I parcook them in advance?

    Reply

    • Megan says

      Hi Liz, yes, you can definitely use fresh chilies! 🙂 You can broil them until blackened in spots, then rotate and continue to broil until all sides are blistered. Then place in a paper bag to help steam the skins off. Then peel, chop and use. Wear gloves if you’re concerned about the seeds because they can cause eye irritation. Sounds delish to use fresh! 🙂 (I’m sorry I got your question late! btw)

      Reply

    • Megan says

      Hi Melinda, yes. 🙂 Thank you for letting me know. Here’s a good one for this casserole and for baking: http://bit.ly/best-psyllium (The most important thing is to always buy organic when it comes to psyllium, because it’s very absorbent, so will absorb toxins.)

      Reply

  28. Mary Young says

    Hey Megan, I made this tonight and loved the flavor. I did, however, cover the casserole during the first 45 minutes of baking which I believe may have resulted in a less good texture. I should not have covered it! I split the recipe in two dishes so tomorrow I will bake the other one without covering it and see if this fixes the issue. Overall, I loved the flavor, the ease of the recipe and the healthiness of it!

    Reply

    • Megan says

      Thanks, Mary, for sharing your experience! I’m glad you liked the recipe overall and hope your second batch turned out better without the cover.

      Reply

  29. Megan says

    Hi Victoria, I’m not sure why this happens for some people with psyllium but not for others. I assume you used psyllium husk powder and followed the rest of the recipe just-so, so I’ve switched the main recipe to use coconut flour, to avoid further issues like this. I’m sorry this happened for you!

    Reply

  30. Andrea says

    The grocery store doesn’t have canned or fresh chiles, so I’m going to try with yellow and orange bell pepper. Should I cook them (roast) first or use raw? Also, I’m using chicken instead of beef (it’s taco Tuesday and Cinco de Mayo so already have beef tacos). Should I cook the chicken first or use raw like I would the beef? Thanks!!

    Reply

    • Andrea says

      5 stars
      I went ahead and tried with cut up chicken breast (raw) and sliced yellow pepper. I also added sliced jalapenos. Topped with fresh cilantro, black olives, and sour cream. It was delicious! Thanks for the recipe. We turned the recipe into 6 servings because we ate so much!! 🙂

      Reply

      • Megan says

        Great, Andrea!! So happy you liked it, and thank you for sharing your feedback and variation! 🙂

        Reply

    • Megan says

      I’m sorry I missed answering in time, but I’m glad you figured it out in time for Cinco de Mayo and Taco Tuesday! Love what you did!

      Reply

    • Megan says

      Hi Vanetta, I have never done that, and I would recommend sticking with the original recipe, especially because in some ways the meat part comes together like a meatloaf and has a little bit of leavening.

      Reply

  32. Joanne Massa says

    I just put the casserole in the oven and followed recipe just as written…. But, being Keto, I cut down on onion. I looked a several Chile Relleno Casseroles online and most have an egg batter topping. I’m going to see how this turns out, but I added a Keto friendly egg batter to the top… Keeping fingers crossed it will work. Can’t wait for dinner!

    Reply

  33. Melanie Jean says

    5 stars
    This is AMAZING! I haven’t had chili relleno in weeks, which is saying a lot for me. I made this with ground turkey. I cut the recipe in half. I used a smidge of queso fresco before topping with the sauce, because I love it so much! Absolutely perfect!!!

    Reply

  34. Pam says

    I have this in the oven! Cant wait! I did wonder about the chilis, i had to double the amount. I used 4 4oz. cans. 2 cans did not cover the casserole,

    Reply

    • Megan says

      Great, Pam, thanks for sharing! Did you cut open and splay the chilis? I’d love to hear how it turned out for you! 🙂

      Reply

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