Keto Broccoli and Chicken in a Creamy Sauce Casserole is a rich, comforting, low-carb baked dish that combines tender chicken, nutritious broccoli, and a velvety cheese-based sauce. It is designed to deliver maximum flavor and satiety while keeping carbohydrates low, making it ideal for a ketogenic or diabetic-friendly diet. The casserole is creamy, cheesy, and filling, perfect for family dinners or weekly meal prep.
The base of this dish is cooked chicken, usually breast or thigh meat, which provides lean protein and absorbs the creamy sauce beautifully. Chicken thighs are often preferred for keto cooking because they stay juicier and add a bit more fat, which helps with satiety. When baked, the chicken becomes tender and blends seamlessly with the sauce.
Broccoli is the key vegetable in this casserole, offering fiber, vitamins, and a slightly crunchy texture. It holds up well during baking, softening just enough while still maintaining structure. Broccoli also pairs naturally with cheese, making it a classic combination that enhances both flavor and nutrition without adding many carbs.
The creamy sauce is made from heavy cream, cream cheese, and shredded cheddar or mozzarella cheese. Garlic, black pepper, and a touch of mustard powder or paprika can be added for depth. As it bakes, the sauce thickens and coats every bite of chicken and broccoli, creating a rich, comforting texture with a golden cheesy top.
Overall, Keto Broccoli and Chicken in a Creamy Sauce Casserole is a simple, one-dish meal that is easy to prepare and highly versatile. It reheats well, making it perfect for meal prep, and can be customized with extra spices or toppings like crispy bacon or parmesan. It delivers all the comfort of a classic casserole while staying fully keto-friendly.
Ingredients
- 500g cooked chicken (shredded or cubed)
- 3 cups broccoli florets (lightly steamed)
- 1 cup heavy cream
- 4 oz cream cheese, softened
- 1 1/2 cups shredded cheddar or mozzarella cheese
- 2 cloves garlic, minced
- 1 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp paprika (optional)
- 1 tbsp butter
- Optional topping: extra cheese or parmesan
Instructions
- Preheat oven to 190°C (375°F).
- Lightly steam broccoli until just tender.
- In a pan, melt butter and sauté garlic until fragrant.
- Add heavy cream and cream cheese, stirring until smooth and creamy.
- Mix in half of the shredded cheese, salt, pepper, and paprika.
- In a baking dish, combine chicken and broccoli evenly.
- Pour creamy sauce over the mixture and stir gently to coat.
- Top with remaining cheese and bake for 20–25 minutes until bubbly and golden.
- Serve warm.
Nutrition Facts (Per Serving, 6 servings total)
- Calories: ~400 kcal
- Protein: ~33 g
- Fat: ~28 g
- Net Carbs: ~5 g
- Fiber: ~2 g
- Sugar: ~2 g
