Introduction

When following a keto diet, it’s essential to have meals that are both satisfying and aligned with your nutritional goals. The Keto Chicken and Broccoli Casserole is an ideal solution for anyone looking for a delicious and filling meal that doesn’t compromise on taste or texture. Packed with tender chicken, vibrant broccoli, and a rich, creamy sauce, this casserole is a perfect low-carb alternative to traditional comfort foods.

This dish offers an amazing balance of healthy fats, protein, and fiber, making it the ultimate dinner or lunch choice. It’s great for meal prep, and leftovers taste just as fantastic. Plus, it’s simple to make, requires just a few ingredients, and can be customized to suit your preferences. Whether you’re hosting a family dinner or need a quick and satisfying meal for the week ahead, Keto Chicken and Broccoli Casserole is a crowd-pleaser that checks all the boxes.

Let’s dive into this hearty, comforting, and keto-friendly recipe, covering every detail so you can prepare it perfectly every time. We’ll discuss the ingredients, preparation, step-by-step instructions, and the nutritional breakdown, including the all-important WW SmartPoints for those tracking with the Weight Watchers program.

Ingredients for Keto Chicken and Broccoli Casserole

For a dish this hearty and delicious, the key is using fresh, whole ingredients that will enhance both flavor and nutrition. Here’s a list of the ingredients you’ll need to prepare the casserole:

Main Ingredients:

  • 4 boneless, skinless chicken breasts (about 1 lb or 450g), cooked and shredded
  • 4 cups broccoli florets (fresh or frozen)
  • 1 cup heavy cream (for a rich, creamy base; you can also use coconut cream for a dairy-free option)
  • 1 cup shredded cheddar cheese (for creaminess and flavor; use full-fat cheese for a keto-friendly option)
  • 1/2 cup grated Parmesan cheese (adds a savory, sharp flavor)
  • 1/2 cup sour cream (for creaminess and tanginess)
  • 2 tablespoons olive oil (for cooking the chicken and sautéing vegetables)
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon dried thyme (for added aroma and flavor)
  • 1/4 teaspoon ground black pepper
  • 1/2 teaspoon salt (to taste)
  • 1/2 cup chicken broth (use low-sodium for a healthier option)
  • 1 tablespoon Dijon mustard (optional, for a slight tang)
  • 2 tablespoons almond flour (for thickening the sauce and binding the casserole ingredients together)
  • 1/4 teaspoon paprika (for a mild smoky flavor, optional for garnish)

Optional Add-ins:

  • 1/2 cup sliced mushrooms (for added texture and umami flavor)
  • 1/4 cup chopped green onions (for garnish and added flavor)
  • 1/4 cup chopped bacon (optional for extra flavor and crunch)

Equipment Needed

Before you begin, gather the necessary equipment to streamline the cooking process:

  • Large skillet or sauté pan (for cooking chicken and sautéing vegetables)
  • Large casserole dish (9×13-inch or similar size)
  • Cutting board and sharp knife (for chopping chicken, broccoli, and vegetables)
  • Mixing bowls (for combining ingredients)
  • Whisk (for mixing the cream sauce)
  • Wooden spoon or spatula (for stirring)
  • Measuring spoons and cups
  • Shredding tool or forks (for shredding cooked chicken)

Step-by-Step Instructions

Step 1: Cook the Chicken

Start by cooking the chicken breasts. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Season the chicken breasts with a pinch of salt and pepper, and cook them until golden brown and cooked through, about 6-8 minutes per side, depending on thickness. Once the chicken is fully cooked, remove it from the skillet and let it rest for a few minutes. After resting, use two forks to shred the chicken into bite-sized pieces. Set aside.

Step 2: Prepare the Broccoli

While the chicken is cooking, steam the broccoli florets until they are tender but still vibrant and slightly crisp. You can either steam the broccoli on the stove or microwave it. If using fresh broccoli, steam it for 4-5 minutes until just tender. If using frozen, you can microwave it for 3-4 minutes until it is fully heated. After steaming, set the broccoli aside in a separate bowl.

Step 3: Make the Creamy Sauce

In the same skillet used for the chicken, add the remaining 1 tablespoon of olive oil. Over medium heat, sauté the almond flour for 1-2 minutes to make a roux. Then, slowly add the chicken broth, whisking constantly to avoid lumps. After the broth has been incorporated, add the heavy cream, sour cream, garlic powder, onion powder, dried thyme, and mustard (if using). Stir well to combine, and bring the mixture to a gentle simmer. Let it cook for 3-4 minutes until the sauce thickens slightly. Season with salt and pepper to taste.

Once the sauce is ready, stir in the shredded cheddar cheese and Parmesan cheese, and continue stirring until the cheeses are fully melted and the sauce becomes smooth and creamy.

Step 4: Assemble the Casserole

In a large mixing bowl, combine the shredded chicken, steamed broccoli, and creamy cheese sauce. Stir until everything is evenly coated. If you want to add extra flavor or texture, you can fold in sautéed mushrooms, green onions, or even bacon at this point.

Transfer the entire mixture into a greased casserole dish. Use a spatula to spread the mixture out evenly. For a nice golden crust on top, sprinkle a little extra cheddar cheese over the top of the casserole before baking. Optionally, you can sprinkle a pinch of paprika over the cheese for extra flavor and color.

Step 5: Bake the Casserole

Preheat your oven to 375°F (190°C). Place the casserole dish in the oven and bake for 20-25 minutes, or until the top is golden and bubbly. If the casserole is not yet browned to your liking, you can place it under the broiler for an additional 1-2 minutes, watching closely to avoid burning.

Step 6: Let it Rest and Serve

Once baked, remove the casserole from the oven and let it rest for 5-10 minutes. This allows the flavors to meld and the casserole to set, making it easier to slice and serve. Garnish with extra chopped green onions, bacon crumbles, or fresh herbs if desired. Serve hot as a standalone dish or alongside a keto-friendly salad for a well-rounded meal.

Tips for Perfect Keto Chicken and Broccoli Casserole

  1. Use Rotisserie Chicken: For a quicker version of this casserole, you can use rotisserie chicken. This saves time and adds extra flavor to the dish.
  2. Make it Dairy-Free: To make this casserole dairy-free, substitute the heavy cream and sour cream with coconut cream and use dairy-free cheese. The almond flour will still provide the necessary thickness for the sauce.
  3. Customize with Veggies: You can add other keto-friendly vegetables to the casserole, such as spinach, zucchini, or cauliflower.
  4. Make Ahead: This casserole is a perfect meal prep option. You can assemble it in advance and refrigerate it until you’re ready to bake it. Just add a few extra minutes to the baking time if cooking from cold.
  5. Store Leftovers: Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. You can also freeze the casserole for up to 3 months.

Nutritional Breakdown (Per Serving)

This recipe makes approximately 6 servings. Here’s the approximate nutritional breakdown for one serving of Keto Chicken and Broccoli Casserole:

  • Calories: 330
  • Fat: 22g
  • Protein: 30g
  • Carbohydrates: 6g
  • Fiber: 2g
  • Net Carbs: 4g
  • Sugar: 3g
  • Cholesterol: 130mg
  • Sodium: 400mg
  • Calcium: 150mg

WW SmartPoints Breakdown

For those following the Weight Watchers (WW) program, the SmartPoints for this dish are as follows:

  • WW SmartPoints (Green Plan): 6 SmartPoints per serving
  • WW SmartPoints (Blue Plan): 5 SmartPoints per serving
  • WW SmartPoints (Purple Plan): 4 SmartPoints per serving

This makes the casserole a great choice for anyone following WW, as it provides a delicious, filling meal without breaking your SmartPoints budget.

Conclusion

The Keto Chicken and Broccoli Casserole is a versatile, easy-to-make meal that’s perfect for anyone following a keto lifestyle or simply looking to enjoy a low-carb, comfort food option. It’s creamy, cheesy, and packed with flavor, making it an ideal weeknight dinner or meal prep solution. Whether you’re feeding the family or preparing meals for the week ahead, this casserole is sure to be a hit.

With its healthy fats, lean protein, and fiber-rich broccoli, this dish is as nourishing as it is satisfying. And with a simple ingredient list and easy preparation steps, it’s a recipe you’ll find yourself returning to again and again.

Enjoy the Keto Chicken and Broccoli Casserole with a side of fresh greens or a light keto salad for a complete, low-carb meal that will leave everyone at the table smiling.