Homemade Keto Chicken and Broccoli Casserole: A Hearty and Low-Carb Delight

Introduction

Homemade Keto Chicken and Broccoli Casserole is a comforting and nutritious dish tailored for those following a ketogenic or low-carb lifestyle. This recipe combines tender chicken breast with crisp-tender broccoli in a creamy, cheesy sauce, creating a satisfying meal that’s both flavorful and health-conscious. Perfect for weeknight dinners or meal prepping, this casserole is easy to prepare and is sure to please the whole family. This detailed guide includes comprehensive instructions, ingredient measurements, nutritional information, and SmartPoints values to ensure you achieve the best results.

Ingredients

For the Casserole:

  1. 4 boneless, skinless chicken breasts (about 1.5 pounds/680 grams)
    • Provides lean protein and serves as the main component of the casserole. Ensure the chicken breasts are of even thickness for uniform cooking.
  2. 4 cups broccoli florets (about 1 pound/450 grams)
    • Adds a crunchy texture and nutrients. Use fresh broccoli for the best results; if using frozen, thaw and drain thoroughly.
  3. 1 tablespoon olive oil
    • Used for sautéing the chicken and adding healthy fats.
  4. 1/2 teaspoon garlic powder
    • Enhances the flavor of the chicken. Use high-quality garlic powder for the best taste.
  5. 1/2 teaspoon onion powder
    • Adds a subtle depth of flavor.
  6. Salt and black pepper to taste
    • Essential for seasoning the chicken and overall flavor balance.
  7. 1 cup shredded cheddar cheese (120 grams)
    • Provides a rich, cheesy flavor. Use sharp or mild cheddar according to preference.
  8. 1 cup shredded mozzarella cheese (120 grams)
    • Adds a gooey texture and complements the cheddar.
  9. 1/2 cup sour cream (120 milliliters)
    • Adds creaminess and a tangy flavor to the sauce. Opt for full-fat sour cream to maintain the keto-friendly profile.
  10. 1/2 cup mayonnaise (120 milliliters)
    • Contributes to the creamy texture of the casserole. Choose a low-carb or keto-friendly brand.
  11. 1/2 cup chicken broth (120 milliliters)
    • Adds moisture and helps blend the sauce ingredients. Use low-sodium broth to control salt levels.
  12. 1 teaspoon dried thyme
    • Adds a subtle herbal note. You can substitute with dried rosemary or oregano if desired.
  13. 1 teaspoon dried basil
    • Enhances the overall flavor profile of the casserole.
  14. 1/4 teaspoon crushed red pepper flakes (optional)
    • Adds a hint of heat. Adjust based on your spice preference.
  15. 2 tablespoons chopped fresh parsley (for garnish)
    • Provides a fresh, vibrant touch to the finished casserole.

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Instructions

  1. Preheat the Oven: Begin by preheating your oven to 375°F (190°C). Grease a 9×13-inch baking dish or a similarly sized casserole dish to prevent sticking.
  2. Prepare the Chicken: Pat the chicken breasts dry with paper towels to remove excess moisture. Season both sides with salt, black pepper, 1/2 teaspoon garlic powder, and 1/2 teaspoon onion powder.
  3. Sear the Chicken: Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the seasoned chicken breasts and cook for 5-7 minutes on each side, or until they are golden brown and reach an internal temperature of 165°F (74°C). The chicken should be cooked through but not overly browned.
  4. Rest and Dice: Remove the chicken from the skillet and let it rest on a cutting board for 5 minutes. Once rested, dice the chicken into bite-sized pieces.
  5. Cook the Broccoli: While the chicken is resting, steam or blanch 4 cups of broccoli florets until they are crisp-tender. If steaming, do so for about 3-4 minutes until the broccoli is bright green and slightly tender. If blanching, cook for 2-3 minutes in boiling water, then immediately transfer to an ice bath to stop the cooking process. Drain well.
  6. Prepare the Sauce: In a medium mixing bowl, combine 1 cup shredded cheddar cheese, 1 cup shredded mozzarella cheese, 1/2 cup sour cream, 1/2 cup mayonnaise, 1/2 cup chicken broth, 1 teaspoon dried thyme, 1 teaspoon dried basil, and 1/4 teaspoon crushed red pepper flakes (if using). Mix well until the ingredients are thoroughly combined.
  7. Combine Chicken and Broccoli: In a large mixing bowl, combine the diced chicken and steamed broccoli. Gently stir in the prepared sauce, ensuring that the chicken and broccoli are evenly coated.
  8. Transfer to Baking Dish: Pour the chicken and broccoli mixture into the prepared baking dish, spreading it evenly with a spatula.
  9. Bake the Casserole: Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the casserole is bubbly and the cheese is melted and lightly golden on top.
  10. Broil for a Golden Top (Optional): For a more golden top, turn the oven to broil during the last 2-3 minutes of baking. Keep a close eye on the casserole to prevent burning.
  11. Cool and Garnish: Once baked, remove the casserole from the oven and let it cool for 5-10 minutes. Garnish with 2 tablespoons chopped fresh parsley before serving.
  12. Serving Suggestions: Serve the Keto Chicken and Broccoli Casserole as a main dish. It pairs well with a simple side salad or a serving of cauliflower rice for a complete meal.
  13. Storing Leftovers: Store any leftover casserole in an airtight container in the refrigerator for up to 4 days. Reheat in the oven or microwave until warmed through.
  14. Freezing: This casserole can be frozen for up to 2 months. Allow it to cool completely before transferring to a freezer-safe container or individual portions. Thaw overnight in the refrigerator before reheating.
  15. Reheating: To reheat, bake the thawed casserole at 350°F (175°C) for 20-25 minutes, or until heated through. If reheating individual portions, microwave on high in 1-2 minute intervals, stirring between each interval.
  16. Meal Prep: This casserole is ideal for meal prepping. Prepare a batch in advance and portion it out for convenient, low-carb meals throughout the week.
  17. Customization Options: Feel free to customize the casserole by adding other low-carb vegetables, such as bell peppers or mushrooms. You can also experiment with different cheese varieties or herbs to suit your taste preferences.
  18. Dietary Considerations: This recipe is keto-friendly, low-carb, and suitable for those following a gluten-free diet. Ensure all ingredients used are certified gluten-free if you have specific dietary restrictions.

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  1. Nutritional Information

Per serving (based on 6 servings):

  • Calories: 330
  • Total Fat: 25 grams
  • Saturated Fat: 9 grams
  • Total Carbohydrates: 10 grams
  • Dietary Fiber: 4 grams
  • Net Carbs: 6 grams
  • Protein: 22 grams

SmartPoints®

  • WW SmartPoints®: 7 points per serving (based on the latest WW calculations for keto-friendly ingredients).

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Conclusion

Homemade Keto Chicken and Broccoli Casserole is a satisfying, low-carb meal that combines creamy, cheesy goodness with tender chicken and crisp-tender broccoli. The comprehensive recipe guide ensures you achieve a flavorful and well-balanced dish every time. With detailed instructions, ingredient measurements, and nutritional information, this casserole is an excellent choice for keto enthusiasts and those looking for a nutritious, easy-to-make meal. Enjoy the comforting flavors and versatility of this dish as part of your ketogenic lifestyle.