This article explores the delicious and easy-to-make Keto Broccoli Chicken Casserole, a perfect dish for those following a ketogenic or low-carb diet. We'll delve into the ingredients, preparation methods, variations, and nutritional information to provide you with a comprehensive guide to creating this comforting and healthy meal.
Introduction
Finding low-carb dinner recipes that are quick, simple, and delicious can be challenging. This Keto Chicken Broccoli Casserole is a reduced-guilt version of a comfort food favorite that satisfies all those criteria. It's creamy, cheesy, and packed with chicken and broccoli goodness. Unlike many similar recipes, this one doesn't require canned soup or complicated steps, making it a perfect weeknight meal.
Core Ingredients
The basic recipe consists of just a few key ingredients, all of which are low in carbs and high in flavor:
Chicken
The primary source of protein in the casserole, chicken can be prepared in various ways. Diced cooked chicken is a popular choice, and using leftover rotisserie chicken is a convenient time-saver. Chicken thighs can be even more tender than chicken breast.
Broccoli
This nutritious vegetable is the star of the casserole. You can use fresh or frozen broccoli florets. If using fresh broccoli, steaming it beforehand can help soften it.
Read also: Easy Low-Carb Cheese Crackers
Cheese
A generous amount of cheese is essential for the casserole's creamy and comforting texture. Mozzarella, Parmesan, and cheddar are all excellent choices. Some recipes include Boursin cheese, which is similar to cream cheese.
Cream Sauce
The base of the casserole is a rich and creamy sauce made from heavy cream or a combination of cream and sour cream. Some variations use light cream or even half-and-half to reduce the fat content.
Basic Recipe: Keto Broccoli Cheese Casserole
This simple recipe requires only four ingredients and comes together quickly:
- Frozen or fresh broccoli florets, chopped to a similar size for even cooking
- Sour cream
- Heavy cream
- Parmesan and mozzarella cheese (or your preferred cheese)
Instructions
- Preheat the oven to 180C/350F.
- Fill a baking dish or casserole dish with broccoli florets.
- Pour sour cream and heavy cream over the broccoli, ensuring every stem is coated.
- Sprinkle Parmesan and mozzarella cheese over the top.
- Bake until golden brown and bubbly.
Keto Chicken and Broccoli Casserole Recipe
Ingredients
- 1 lb Chicken
- Fresh broccoli, chopped
- Butter
- Garlic
- Heavy cream
- Parmesan cheese
- Mozzarella cheese
- Salt and pepper to taste
Instructions
- Melt butter in a large, heavy skillet over medium heat.
- Add chopped broccoli and cook until crisp-tender, about 4-5 minutes. Remove broccoli from skillet.
- Turn skillet to low heat, add garlic, and sauté for 60 seconds.
- Stir in the cream, parmesan, salt, pepper, and 1/2 cup of the mozzarella cheese. Cook and stir until melted and creamy.
- Return broccoli to the sauce with the diced chicken. Cook and stir until heated through. Add more salt and pepper if desired.
- Sprinkle remaining shredded mozzarella cheese over the top.
- Place the pan on the top rack of the oven and broil for 3-4 minutes or until cheese is browned.
Variations and Additions
One of the best things about this casserole is its versatility. Feel free to experiment with different ingredients and flavors to create your own unique version:
- Cheese: Include whatever cheese you like, such as sharp cheddar. You could also mix in full-fat cream cheese or mascarpone cheese for an even creamier sauce.
- Vegetables: Add other keto-friendly vegetables like cauliflower florets, mushrooms, onion, garlic, asparagus, zucchini, or cabbage.
- Herbs & Spices: Season the casserole with salt, black pepper, oregano, paprika, Italian seasoning, garlic powder, onion powder, or your herbs or spices of choice.
- Pork Rind Crumbs: Top the casserole with crushed pork rinds for a crispy and flavorful topping.
- Cajun Seasoning: Add a hit of Cajun seasoning for a spicy kick.
Tips and Tricks
- Broccoli: For the best texture, avoid using frozen broccoli, as it can become soggy.
- Make-Ahead: This casserole is a great make-ahead meal. It tastes just as good, if not better, the next day.
- Reheating: Leftovers store well in the refrigerator and heat up easily.
- Lower Fat: Use light cream (half & half) instead of heavy cream, or use half milk or chicken broth.
Serving Suggestions
Because this casserole contains a healthy helping of broccoli, it technically does not need a side dish. However, it can be served with white rice, although that is not a low-carb option.
Read also: Keto Calorie Counting: A Detailed Guide
Health Benefits
This Keto Chicken Broccoli Casserole is not only delicious but also packed with nutrients. Broccoli is a great source of vitamins, minerals, and fiber. The cheese and cream provide healthy fats, and the chicken offers a good dose of protein.
Nutritional Information
Nutritional data is provided as a courtesy and calculated through a free web-based nutrition calculator. However, it is not guaranteed to be accurate, so you should independently calculate nutritional information on your own. A typical serving contains only 8 net carbs.
Avoiding Common Mistakes
- Soggy Broccoli: To avoid soggy broccoli, use fresh broccoli and cook it until it is just crisp-tender.
- Runny Casserole: Ensure the sauce is thick enough before adding the broccoli and chicken. If it is too thin, allow it to reduce further.
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