Homemade Keto Chicken and Broccoli Casserole: A Low-Carb Comfort Food

The Homemade Keto Chicken and Broccoli Casserole is a perfect dish for those on a ketogenic diet looking for a satisfying, low-carb meal. This casserole combines tender chicken, fresh broccoli, and a rich, creamy sauce that brings it all together. Not only is it delicious, but it’s also easy to prepare, making it ideal for busy weeknights or meal prep. Below is a comprehensive recipe complete with ingredients, instructions, nutritional information, and helpful tips.

Recipe Overview

Servings: 6
Total Time: 50 minutes
Preparation Time: 15 minutes
Cooking Time: 35 minutes

Ingredients

To create this hearty Keto Chicken and Broccoli Casserole, gather the following ingredients:

  • 2 cups cooked chicken, shredded (use rotisserie chicken for convenience)
  • 4 cups fresh broccoli florets (about 1 large head of broccoli)
  • 1 cup heavy cream
  • 1 cup shredded cheddar cheese (preferably sharp for more flavor)
  • 1/2 cup cream cheese, softened
  • 1 cup chicken broth (preferably low-sodium)
  • 2 teaspoons garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste
  • 1 tablespoon olive oil (for cooking the broccoli)
  • Optional Topping: 1/2 cup crushed pork rinds (for added crunch)

Cooking Instructions

Step 1: Prepare Your Ingredients

Start by gathering all your ingredients and preheating your oven to 350°F (175°C). If you are using raw chicken, you’ll need to cook it beforehand. You can either boil, grill, or bake the chicken until fully cooked, then shred it into bite-sized pieces.

Step 2: Cook the Broccoli

In a large skillet, heat the olive oil over medium heat. Add the broccoli florets and sauté for about 5-7 minutes until they are bright green and slightly tender but still crisp. This will enhance their flavor and texture in the casserole.

Step 3: Make the Creamy Sauce

In a medium saucepan over low heat, combine the heavy cream, cream cheese, and chicken broth. Stir continuously until the cream cheese is fully melted and the mixture is smooth. This creamy base is what will make your casserole rich and satisfying.

Step 4: Season the Sauce

Add the garlic powder, onion powder, Italian seasoning, salt, and pepper to the creamy mixture. Taste and adjust the seasonings as needed. This is the time to personalize the flavor profile of your casserole.

Step 5: Combine Ingredients

In a large mixing bowl, combine the shredded chicken, sautéed broccoli, and creamy sauce. Mix well to ensure that every piece of chicken and broccoli is coated in the sauce. This will help to create a uniform flavor throughout the casserole.

Step 6: Add Cheese

Stir in about three-quarters of the shredded cheddar cheese into the mixture, reserving the rest for topping. This addition will enhance the flavor and create a deliciously cheesy casserole.

Step 7: Transfer to Baking Dish

Grease a 9×13-inch baking dish with cooking spray or a little olive oil to prevent sticking. Pour the chicken and broccoli mixture into the prepared dish, spreading it evenly.

Step 8: Top with Cheese (and Optional Pork Rinds)

Sprinkle the reserved cheddar cheese evenly over the top of the casserole. If desired, add crushed pork rinds on top for an extra layer of crunch that complements the creamy texture below.

Step 9: Bake

Place the baking dish in the preheated oven and bake for 30-35 minutes or until the cheese is bubbly and golden brown. This baking step will meld all the flavors and give the casserole a nice texture.

Step 10: Cool and Serve

Once baked, remove the casserole from the oven and allow it to cool for about 5-10 minutes before serving. This resting period will help the casserole set and make it easier to portion.

Step 11: Garnish

For added flavor, consider garnishing with fresh herbs like parsley or chives. This not only enhances the presentation but also adds a fresh element to the rich dish.

Step 12: Store Leftovers

Any leftovers can be stored in an airtight container in the refrigerator for up to 3 days. This casserole also reheats well, making it a great option for meal prep.

Nutritional Information (per serving)

  • Calories: 410
  • Protein: 35g
  • Total Fat: 28g
  • Saturated Fat: 14g
  • Total Carbohydrates: 6g
  • Fiber: 2g
  • Net Carbs: 4g
  • Sugar: 1g
  • Sodium: 700mg

Additional Information

Tips for Success

  • Chicken Options: While shredded rotisserie chicken is a time-saver, you can also use leftover chicken or cook chicken breasts specifically for this recipe. Simply season and bake them at 375°F (190°C) until fully cooked.
  • Broccoli Preparation: For a more tender broccoli texture, you can blanch the florets in boiling water for 2 minutes before sautéing.
  • Cheese Variations: Feel free to mix and match cheeses. Monterey Jack, mozzarella, or even a spicy pepper jack can add different flavor profiles.
  • Meal Prep: This casserole can be made ahead of time. Simply assemble it without baking, cover it tightly, and store it in the refrigerator for up to 24 hours before baking.

Variations

  • Vegetable Add-Ins: Consider adding other low-carb vegetables like spinach, cauliflower, or bell peppers to increase the nutritional value.
  • Spicy Kick: If you enjoy a little heat, add red pepper flakes or jalapeños to the creamy sauce.
  • Herb Infusion: Fresh herbs like thyme or rosemary can be added to the sauce for an aromatic touch.

Conclusion

The Homemade Keto Chicken and Broccoli Casserole is a comforting, nutritious meal that fits seamlessly into your low-carb lifestyle. With its creamy texture, cheesy goodness, and the wholesome flavors of chicken and broccoli, this dish is not only satisfying but also easy to prepare. Whether for a family dinner, meal prep, or a special occasion, this casserole is sure to become a go-to favorite. Enjoy each bite knowing it supports your health goals while tantalizing your taste buds!