Imagine sinking your fork into a bubbling, golden-brown casserole, where tender chunks of chicken and crisp broccoli florets are enveloped in a rich, cheesy sauce. The aroma of herbs and spices fills your kitchen, promising a satisfying meal that won’t derail your low-carb lifestyle. This Chicken and Broccoli Cheesy Casserole is not just another keto recipe – it’s a testament to the fact that comfort food can be both delicious and nutritious. Whether you’re a seasoned keto dieter or simply looking for a healthier twist on a classic dish, this casserole is bound to become a staple in your meal rotation.
Chicken and Broccoli Cheesy Casserole Ingredients
– 2 lbs boneless, skinless chicken breasts, cut into 1-inch cubes
– 4 cups fresh broccoli florets
– 2 cups shredded cheddar cheese
– 1 cup heavy cream
– 1/2 cup chicken broth
– 4 oz cream cheese, softened
– 1/4 cup unsalted butter
– 1 medium onion, finely diced
– 4 cloves garlic, minced
– 1 tsp dried thyme
– 1 tsp dried oregano
– 1/2 tsp paprika
– 1/4 tsp red pepper flakes (optional)
– Salt and black pepper to taste
– 1/4 cup grated Parmesan cheese for topping
Kitchen Tools
– 9×13 inch baking dish
– Large skillet
– Mixing bowls
– Cutting board and sharp knife
– Measuring cups and spoons
– Whisk
– Wooden spoon or spatula
– Cheese grater
– Aluminum foil
Preparation Method
1. Preheat your oven to 375°F (190°C). This temperature will ensure that your casserole cooks evenly and develops a beautiful golden-brown crust.
2. Begin by preparing your ingredients. Cut the chicken breasts into 1-inch cubes, ensuring they’re roughly the same size for even cooking. Wash and cut the broccoli into bite-sized florets. Finely dice the onion and mince the garlic cloves. Having all your ingredients prepped before you start cooking will make the process much smoother.
3. In a large skillet over medium heat, melt the butter. Once it’s bubbling, add the diced onion and cook for 3-4 minutes until it becomes translucent and fragrant. This process, known as sweating the onions, helps to release their natural sweetness and build a flavor base for your casserole.
4. Add the minced garlic to the skillet and sauté for another 30 seconds until it becomes aromatic. Be careful not to burn the garlic, as it can quickly become bitter.
5. Increase the heat to medium-high and add the cubed chicken to the skillet. Cook for 6-8 minutes, stirring occasionally, until the chicken is no longer pink in the center and has developed a light golden color on the outside. The high heat will help to create a flavorful browning on the chicken.
6. Sprinkle the dried thyme, oregano, paprika, red pepper flakes (if using), salt, and black pepper over the chicken. Stir well to coat the chicken evenly with the spices. This step is crucial for infusing the meat with flavor.
7. Reduce the heat to medium-low and add the softened cream cheese to the skillet. Use your wooden spoon or spatula to break it up and stir it into the chicken mixture as it melts. The cream cheese will help to create a rich, creamy base for your casserole sauce.
8. Slowly pour in the chicken broth and heavy cream, stirring constantly to combine. Allow the mixture to simmer gently for 2-3 minutes until it starts to thicken slightly. The liquid should coat the back of a spoon when it’s ready.
9. Remove the skillet from the heat and stir in 1 1/2 cups of the shredded cheddar cheese until it’s fully melted and incorporated into the sauce. Reserve the remaining 1/2 cup of cheddar for topping the casserole later.
10. In a large mixing bowl, combine the cooked chicken mixture with the fresh broccoli florets. Gently fold them together, ensuring that the broccoli is evenly distributed throughout the chicken and sauce.
11. Grease your 9×13 inch baking dish with a little butter or oil to prevent sticking. Transfer the chicken and broccoli mixture into the dish, spreading it out evenly.
12. Sprinkle the remaining 1/2 cup of shredded cheddar cheese over the top of the casserole. Then, evenly distribute the grated Parmesan cheese on top. This dual cheese topping will create a deliciously crispy and golden crust as it bakes.
13. Cover the baking dish with aluminum foil. This will help to trap the heat and steam, ensuring that your casserole cooks evenly and the broccoli becomes tender without the top burning.
14. Place the covered casserole in the preheated oven and bake for 25 minutes. This initial covered baking period allows the flavors to meld and the broccoli to cook through.
15. After 25 minutes, remove the foil and return the casserole to the oven for an additional 10-15 minutes. This final uncovered baking time will allow the cheese on top to bubble and turn a beautiful golden brown.
16. Once the casserole is done, remove it from the oven and let it rest for 5-10 minutes before serving. This resting period allows the sauce to set slightly, making it easier to portion and serve.
17. Garnish with some fresh chopped parsley or chives if desired, and serve hot.
Nutritional Information (per serving, assuming 8 servings)
– Calories: 420
– Protein: 35g
– Fat: 30g
– Net Carbs: 5g
– Fiber: 2g
– Total Carbs: 7g
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Notes and Tips
1. For an extra kick of flavor, try adding 1/2 cup of crumbled cooked bacon to the casserole before baking.
2. If you prefer a crunchier texture, you can steam the broccoli for 2-3 minutes before adding it to the casserole. This will help it maintain some bite after baking.
3. Feel free to experiment with different cheese combinations. A mix of cheddar and mozzarella can create a wonderful stretchy texture, while adding some crumbled blue cheese can introduce a tangy depth of flavor.
4. To make this dish even more keto-friendly, you can replace the onion with 1/2 teaspoon of onion powder, which will reduce the carb content slightly.
5. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 350°F (175°C) for best results, as microwaving may make the broccoli soggy.
6. For a spicier version, increase the amount of red pepper flakes or add a diced jalapeño to the onion and garlic sauté step.
7. If you’re short on time, you can use pre-cooked rotisserie chicken. Simply shred it and add it to the sauce after it has thickened.
8. To make this dish more family-friendly, you can add 1-2 cups of cauliflower rice to the mixture. This will bulk up the casserole and add extra vegetables without significantly increasing the carb count.
9. For a dairy-free version, substitute the heavy cream with full-fat coconut milk and use dairy-free cheese alternatives. Note that this will change the flavor profile and nutritional content.
10. To reduce the fat content slightly, you can use half-and-half instead of heavy cream, but be aware that this will increase the carb count somewhat.
This Chicken and Broccoli Cheesy Casserole is more than just a meal; it’s a celebration of how satisfying and diverse keto cooking can be. The combination of tender chicken, crisp broccoli, and a luxuriously creamy cheese sauce creates a symphony of flavors and textures that will please even the most discerning palates. The beauty of this dish lies not only in its delicious taste but also in its versatility. It’s perfect for busy weeknight dinners, meal prep for the week ahead, or as a crowd-pleasing dish for potlucks and family gatherings.
The low carb count makes it an excellent choice for those following a ketogenic diet, while the high protein and fat content ensure that it’s satiating and energizing. The use of fresh broccoli adds essential nutrients and fiber, making this casserole a well-rounded meal that doesn’t sacrifice nutrition for flavor.
One of the greatest advantages of this recipe is its simplicity. Despite the rich flavors and comforting texture, the preparation is straightforward and doesn’t require any advanced cooking skills. This makes it an ideal recipe for keto beginners or those looking to expand their low-carb recipe repertoire without spending hours in the kitchen.
Moreover, this casserole is incredibly adaptable. Don’t have chicken breasts on hand? Try using thighs for an even richer flavor. Want to add more vegetables? Throw in some cauliflower or spinach. The basic formula of protein, low-carb vegetables, and a cheesy sauce provides a canvas for endless variations.
For those watching their calorie intake, it’s worth noting that while this dish is rich and satisfying, it’s also calorie-dense due to the high fat content. However, this is precisely what makes it so effective for those following a ketogenic lifestyle, as it provides sustained energy and helps maintain ketosis.
In conclusion, this Chicken and Broccoli Cheesy Casserole is more than just a recipe – it’s a testament to the fact that eating low-carb doesn’t mean sacrificing flavor or satisfaction. It’s a dish that proves comfort food can be part of a healthy, balanced diet when prepared thoughtfully. Whether you’re strictly keto, simply cutting back on carbs, or just looking for a delicious and nutritious meal option, this casserole is sure to become a beloved addition to your recipe collection. So preheat that oven, gather your ingredients, and get ready to indulge in a keto-friendly feast that will have everyone asking for seconds!