Keto Chicken and Broccoli Casserole Recipe: A Low-Carb, Comforting Dish
When following a Keto diet, finding comfort foods that are both satisfying and in line with your dietary goals can be a challenge. Fortunately, Keto Chicken and Broccoli Casserole offers a solution. This hearty, creamy dish combines tender chicken, nutritious broccoli, and a rich, cheesy sauce, making it a perfect meal for any Keto or low-carb lifestyle. This casserole is not only delicious but also packed with healthy fats and protein, making it an excellent choice for those looking to maintain ketosis while enjoying a comfort food classic.

This comprehensive recipe will guide you step-by-step through the process of creating this Keto-friendly casserole. From selecting ingredients to assembling the dish, each step will help ensure you create a flavorful, low-carb meal that can serve as a satisfying lunch or dinner. We’ll also explore the nutritional value of the casserole and provide helpful tips for ingredient substitutions and storage options, ensuring you get the most out of this simple yet hearty recipe.

Why This Keto Chicken and Broccoli Casserole is Perfect for Your Low-Carb Lifestyle

When you’re on a Keto diet, the goal is to maintain a high-fat, moderate-protein, and low-carb intake to keep your body in ketosis, where it burns fat for energy instead of carbohydrates. This casserole hits the mark by offering a rich combination of chicken, cheese, and healthy fats from sources like heavy cream, cheese, and butter. Additionally, broccoli is low in carbs and provides essential nutrients such as fiber, vitamin C, and potassium, making it an excellent vegetable to include in your Keto meal plan.

Here’s why this dish should be a regular part of your Keto meal prep:

  • High in Healthy Fats: The casserole includes healthy fats from ingredients like cheese, cream cheese, and butter, ensuring that you stay in ketosis.
  • Low-Carb: The recipe eliminates any high-carb ingredients (such as pasta or rice) and uses broccoli as a nutritious, low-carb vegetable.
  • High in Protein: The chicken provides a lean source of protein, which is essential for maintaining muscle mass while on a low-carb diet.
  • Comforting and Filling: The rich, cheesy sauce and tender chicken make for a satisfying meal, perfect for anyone who loves comfort food but is committed to low-carb eating.

Ingredients for Keto Chicken and Broccoli Casserole

This recipe serves about 6-8 people, making it a perfect dish for meal prep or family dinners. The ingredients are simple, easy to find, and packed with flavor. Here’s what you’ll need:

For the Chicken and Broccoli Casserole:

  • 4 cups cooked chicken (shredded or cubed) – This can be rotisserie chicken, grilled chicken breast, or any other type of cooked chicken you prefer.
  • 3 cups broccoli florets (steamed or blanched) – Steamed or blanched broccoli helps to retain its nutrients while keeping the carb content low.
  • 1 ½ cups shredded cheddar cheese (divided) – Cheddar is a great option for this casserole as it melts beautifully and adds a rich, tangy flavor.
  • 8 oz cream cheese (softened) – Cream cheese gives the casserole a rich, creamy texture and helps bind the ingredients together.
  • 1 cup heavy cream – Adds a velvety texture and richness to the casserole.
  • ½ cup sour cream – Adds a tangy flavor that balances the richness of the cream cheese and heavy cream.
  • ¼ cup butter (melted) – Butter provides an additional layer of richness and helps in combining the ingredients smoothly.
  • 2 cloves garlic (minced) – Garlic enhances the overall flavor and gives the dish an aromatic, savory depth.
  • 1 teaspoon onion powder – Adds a savory undertone to the casserole.
  • ½ teaspoon salt – To taste, you can adjust based on preference.
  • ¼ teaspoon black pepper – For seasoning and flavor balance.
  • 1 teaspoon Dijon mustard – Adds a subtle kick and complexity to the sauce.
  • 1 tablespoon fresh parsley (optional, for garnish) – Adds color and freshness to the finished dish.

Optional Substitutions:

  • For Dairy-Free: Use coconut cream instead of heavy cream and dairy-free cheese if you prefer to make this dish dairy-free.
  • For Extra Veggies: You can add mushrooms, spinach, or zucchini for additional flavor and nutrition without increasing the carb count significantly.

Step-by-Step Instructions for Keto Chicken and Broccoli Casserole

Now that you have your ingredients, let’s dive into the step-by-step instructions to make this delicious Keto-friendly casserole.

Step 1: Prepare the Chicken and Broccoli

  1. Cook the Chicken: If you’re not using pre-cooked chicken, start by cooking your chicken. You can grill, bake, or boil the chicken breast. Once cooked, shred or cube the chicken into bite-sized pieces.
  2. Steam the Broccoli: While the chicken is cooking, steam the broccoli florets until they’re tender but still firm (about 3-5 minutes). Alternatively, you can blanch the broccoli by immersing it in boiling water for about 1-2 minutes, then quickly transferring it to ice water to stop the cooking process. This helps retain the broccoli’s nutrients and ensures the casserole won’t become too soggy.

Step 2: Prepare the Casserole Sauce

  1. Combine Cream Cheese and Heavy Cream: In a medium saucepan, melt ¼ cup butter over medium heat. Once melted, add 8 oz cream cheese and 1 cup heavy cream. Stir continuously until the mixture is smooth and well combined.
  2. Add Seasonings: To the cream cheese mixture, add the minced garlic, onion powder, Dijon mustard, salt, and black pepper. Stir well to incorporate all the flavors. Let the mixture simmer for 2-3 minutes, allowing the flavors to meld together.
  3. Add Sour Cream: Once the sauce has thickened slightly, stir in the ½ cup sour cream. This will add a tangy creaminess to the sauce that complements the richness of the other ingredients. Continue stirring until smooth and fully combined.

Step 3: Assemble the Casserole

  1. Combine Chicken and Broccoli: In a large mixing bowl, combine the shredded chicken and steamed broccoli. Mix them gently to ensure the ingredients are evenly distributed.
  2. Add the Sauce: Pour the prepared cream cheese sauce over the chicken and broccoli mixture. Stir to coat all the ingredients evenly in the creamy sauce.
  3. Add the Cheese: Stir in 1 cup shredded cheddar cheese into the chicken and broccoli mixture. Then, sprinkle the remaining ½ cup shredded cheddar cheese on top for a cheesy, golden crust.

Step 4: Bake the Casserole

  1. Preheat the Oven: Preheat your oven to 375°F (190°C).
  2. Transfer to Baking Dish: Transfer the casserole mixture into a greased baking dish (a 9×13-inch dish works well for this recipe).
  3. Bake: Place the dish in the oven and bake for 20-25 minutes, or until the casserole is bubbling around the edges and the top is golden brown and slightly crispy.
  4. Optional Broil for a Crispier Top: If you want a crispier, more golden top, you can broil the casserole for an additional 2-3 minutes at the end of baking, but be sure to watch it closely so it doesn’t burn.

Step 5: Garnish and Serve

  1. Garnish: After baking, remove the casserole from the oven and let it cool for a few minutes. Garnish with fresh parsley (optional) for a burst of color and added freshness.
  2. Serve: Slice and serve the casserole warm, either as a main dish or with a side salad for a complete Keto meal.

Storage and Meal Prep Tips

  • Storage: Leftover Keto Chicken and Broccoli Casserole can be stored in an airtight container in the fridge for up to 4-5 days. For longer storage, you can freeze the casserole for up to 2-3 months. Just be sure to reheat it thoroughly before serving.
  • Reheating: To reheat, simply microwave individual portions for 1-2 minutes or bake the entire casserole at 350°F (175°C) for 15-20 minutes until heated through.
  • Meal Prep: This casserole is an excellent option for meal prep. Make a large batch and divide it into individual portions to store in the fridge or freezer. This will make your Keto meal planning for the week even easier.

Nutritional Information (Per Serving – 1/6 of Casserole)

The following nutritional breakdown is based on the recipe ingredients mentioned above. These values may vary depending on the exact brands and portions used.

  • Calories: 380 kcal
  • Fat: 28g
    • Saturated Fat: 14g
  • Protein: 30g
  • Carbohydrates: 8g
    • Fiber: 3g
    • Net Carbs: 5g
  • Cholesterol: 105mg
  • Sodium: 520mg
  • Potassium: 540mg
  • Calcium: 330mg
  • Iron: 1mg

Conclusion: Keto Chicken and Broccoli Casserole

Keto Chicken and Broccoli Casserole is an ideal dish for anyone on a Keto diet or looking to enjoy a low-carb, high-fat meal. It combines wholesome ingredients like chicken, broccoli, cream cheese, and cheddar into a creamy, satisfying casserole that can be enjoyed as a main course or paired with a side salad. With only 5g of net carbs per serving, this casserole is a perfect fit for those looking to stay in ketosis while enjoying a comforting, filling meal. This recipe is also perfect for meal prep, ensuring you always have a low-carb meal ready to go.