Keto Chicken and Broccoli Recipes: Delicious and Healthy Options

For those following a ketogenic diet, finding satisfying and delicious meals that fit within the required macronutrient ratios can be a challenge. Chicken and broccoli, both keto staples, can be combined in a variety of ways to create flavorful and healthy dishes. These recipes are not only low in carbohydrates but also packed with protein and essential nutrients.

Keto Chicken, Mushroom, and Broccoli Stir-Fry

Stir-fries are a convenient and fast way to prepare meals, and this keto-friendly version is no exception. Broccoli is a popular superfood, celebrated for its high vitamin and mineral content. Chicken is a keto diet staple, providing a healthy protein option. This recipe uses boneless chicken thighs, known for their juiciness and tenderness, but you can substitute any cut of chicken, such as drumsticks or chicken breast, based on your preference.

Ingredients and Preparation

Mushrooms, like chicken, are highly versatile and absorb the flavors of the dish. They are low in calories but rich in fiber, minerals, and antioxidants, particularly B vitamins, which support healthy skin, heart, and digestive system. Any type of mushroom will work well in this stir-fry. For an Eastern-inspired flavor, add soy sauce, rice vinegar, and freshly minced garlic.

Cooking Instructions

1. Measure out and prepare all the ingredients.
2. Dice the chicken.
3. Heat butter and avocado oil in a frying pan over medium-high heat.
4. Add the diced chicken and cook until browned.
5. Add the mushrooms and broccoli to the frying pan.
6. Cook for about 5 minutes until everything is done.
7. Season with minced garlic, soy sauce, and rice vinegar. Stir until well combined.
8. Season with salt and pepper.

This recipe makes 4 servings, perfect for a family meal or meal prepping.

Garlic Butter Chicken Broccoli Skillet

This recipe is a healthy, quick, and easy option, ideal for busy weeknights. Using frozen broccoli ensures dinner is ready in under 30 minutes. Chicken thigh pieces remain juicy, while the broccoli cooks to tender perfection.

Read also: Easy Low-Carb Cheese Crackers

Key Ingredients

• Chicken thighs and Avocado oil: Chicken thighs stay juicier than chicken breasts or tenderloins, which are more likely to dry out.
• Frozen broccoli and Minced garlic: Frozen broccoli has been blanched, reducing cooking time.
• Butter, Chicken broth, and Red wine vinegar: These add depth of flavor and deglaze the pan.
• Italian seasoning, Onion powder, Salt, and Parsley: Italian seasoning can be swapped for an all-purpose blend, or blackening seasoning for a spicy kick.

Cooking Steps

1. Heat a large skillet over medium heat, then add avocado oil.
2. Add diced chicken and brown it, turning occasionally.
3. Transfer the chicken to a plate and set aside.
4. Add two tablespoons of butter to the skillet and melt, then add the frozen broccoli.
5. Add the chicken back into the skillet, then pour in the broth, garlic, Italian seasoning, red wine vinegar, onion powder, salt, and the remaining butter.
6. Continue to cook for a few minutes until the chicken is cooked through and the broccoli is tender.

Tips and Variations

• Fresh Broccoli: If using fresh broccoli, blanch it first to ensure it cooks in time with the chicken.
• Chicken Breast: Chicken breasts can be used but may dry out faster. Thawing the broccoli beforehand can help keep the chicken juicy.
• Other Vegetables: Frozen vegetables like brussels sprouts, green beans, and asparagus are great alternatives.
• Storage: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a skillet, microwave, or air fryer.

Cheesy Keto Chicken Broccoli Casserole

This casserole is a comforting, simple, and family-friendly meal that comes together in just 25 minutes, with less than 5g net carbs per serving. The garlicky Alfredo sauce, tender chicken, and sautéed broccoli create a rich and flavorful dish, topped with a mouthwatering cheesy layer.

Recipe Highlights

• Easy to Make: Ready in less than 25 minutes with pre-cooked chicken.
• Rich Creamy Flavor: The Alfredo sauce complements the chicken and broccoli perfectly.
• One Pan Meal: A complete meal in a single dish.
• High Protein: Each serving contains 32 grams of protein.
• Great for Meal Prep: Can be made a day or two in advance.
• Low Carb and Keto-Friendly: Only 6.8 grams of carbs and 2.3 grams of fiber per serving.

Ingredients

• Cooked chicken
• Heavy whipping cream
• Parmesan
• Broccoli
• Mozzarella

Instructions

1. Preheat the broiler.
2. Sauté the broccoli in an oven-safe skillet until bright green and tender.
3. Melt butter in the pan and sauté garlic until fragrant.
4. Add heavy cream and bring to a simmer until thickened.
5. Stir in mozzarella and Parmesan until melted. Season with salt and pepper.
6. Stir in the broccoli and chicken, and top with the remaining mozzarella cheese.
7. Broil until the cheese is melted and bubbly.

Tips and Variations

• Chicken: Use cooked boneless, skinless chicken. Chicken thighs offer a richer flavor, but breasts work as well. Rotisserie chicken is a convenient option.
• Broccoli: Use plenty of broccoli (16 ounces or about 3 cups chopped). Frozen broccoli can be used without pre-cooking; thaw completely and add to the sauce.
• Skillet: Use an ovenproof skillet to go straight from stovetop to oven.

Storage and Reheating

Store leftovers in a covered container in the fridge for up to 5 days. Reheat in the microwave or oven.

Keto Chicken Alfredo with Broccoli

This family-friendly keto casserole features layers of creamy Alfredo sauce, steamed broccoli, and cheese, ready in 30 minutes. It’s packed with flavor and can be customized with various ingredients.

Key Components

• Keto Alfredo Sauce: Use a homemade or store-bought Alfredo sauce.
• Broccoli Florets: Steam fresh broccoli florets until bright green and crunchy.
• Mozzarella Cheese: Shredded cheese works best, but you can substitute with an Italian cheese blend, pizza cheese blend, or mild cheddar.
• Italian Herb Spiced Chicken Breasts: Seasoned with Italian seasoning, salt, pepper, and garlic powder.

Cooking Instructions

1. Mix Italian seasoning, salt, pepper, and garlic powder in a small bowl.
2. Add the chicken to a large bowl and coat evenly with the spices.
3. Heat olive oil in a cast-iron skillet or frying pan to medium heat.
4. Cook the chicken breast pieces for 3-4 minutes per side, or until they reach 160 degrees.
5. Add about ½ cup of Alfredo sauce to the bottom of a large baking dish.
6. Add half the chicken and broccoli, then 1 cup of Alfredo sauce and 1 cup of Mozzarella cheese.
7. Repeat with the remaining sauce, chicken, and cheese.
8. Preheat the broiler to low heat and broil until the cheese is melted and bubbly.

Tips and Variations

• Alfredo Sauce: Use homemade or jarred Alfredo sauce.
• Chicken: Swap shredded rotisserie chicken or leftover chicken for the seared chicken breast.
• Vegetables: Add more veggies to make it healthier.
• Heavy Cream Alternatives: Avoid using milk and roux (flour or cornstarch) to keep it keto-friendly.

Keto Chinese Chicken and Broccoli

This recipe brings the takeout experience home with a Chinese-inspired stir-fry. Tender chicken and broccoli are coated in a tangy, sweet, and salty stir-fry sauce, all prepared in one skillet in under 30 minutes.

Ingredients

• Chicken breast
• Broccoli florets
• Soy sauce (or liquid aminos)
• Sweetener (brown sugar substitute)
• Garlic
• Ginger
• Xanthan gum
• Sesame oil and olive oil

Cooking Instructions

1. Combine soy sauce, sweetener, garlic, ginger, xanthan gum, and water in a medium-sized bowl. Whisk to combine and set aside.
2. Heat sesame and olive oils in a skillet over medium-high heat.
3. Add the chicken to the heated skillet and cook for 3-5 minutes on each side until cooked through and browned.
4. Add your chicken thighs and broccoli florets. Stir occasionally until chicken is cooked through, about 5 minutes.
5. Pour the sauce into the skillet with the chicken and broccoli and increase heat to high.
6. Cook for a few more minutes until the sauce starts to thicken and coats chicken and broccoli evenly.
7. Garnish with sesame seeds and serve.

Tips and Variations

• Soy Sauce Alternative: Use liquid aminos to replace soy sauce for a gluten-free option.
• Chicken Thighs: Use boneless chicken thighs instead of chicken breasts for a fattier dish.
• Thickening the Sauce: Add xanthan gum a little at a time to thicken the sauce. If the sauce becomes too thick, add a bit more liquid to thin it out.
• Cauliflower Rice: Serve over cauliflower rice for a complete keto meal.
• Frozen Broccoli: Use frozen broccoli if fresh broccoli is not available.

Paleo Chicken and Broccoli Stir Fry

This quick and tasty paleo chicken and broccoli stir-fry uses clean, simple ingredients and is a healthier alternative to takeout. It’s family-approved and great for weeknight dinners.

Read also: Keto Calorie Counting: A Detailed Guide

Ingredients

• Sliced chicken
• Broccoli florets
• Coconut aminos
• Arrowroot or tapioca
• Garlic and onion powder
• Scallions
• Garlic and ginger
• Avocado or olive oil

Cooking Instructions

1. Toss the sliced chicken with arrowroot or tapioca, salt, pepper, garlic, onion powder, and coconut aminos.
2. Whisk together all the sauce ingredients until dissolved.
3. Heat a large non-stick skillet or wok over medium-high heat and add avocado or olive oil.
4. Once hot, add the prepared chicken in a single layer. Sear for about 3 minutes, flip, and cook another 2 minutes or so or until cooked through. Remove to a plate and set aside.
5. Keep the pan juices and oil in the skillet and lower the heat to medium. Add the white part of the scallions, garlic, and ginger and sauté until fragrant.
6. Add the broccoli and chicken to the skillet, then the stir-fry sauce and stir to coat well. The sauce should thicken right away so only cook long enough to combine flavors and heat through.
7. Remove the skillet from heat and serve hot over sautéed cauliflower rice or zoodles and garnish with the sliced green scallions.

Keto Chicken Broccoli Casserole (Creamy and Cheesy)

This keto chicken broccoli casserole is extra cheesy and bursting with goodness. It’s a mixture of creamy, cheesy broccoli and juicy chicken that the whole family will love.

Ingredients

• Leftover chicken or rotisserie chicken
• Broccoli florets (fresh or frozen)
• Cheddar cheese, grated
• Parmesan cheese, grated
• Cream cheese
• Mayonnaise
• Salt, pepper, and garlic powder

Cooking Instructions

1. Preheat oven to 350 degrees.
2. Add the broccoli to a large microwave-safe bowl along with 2 tablespoons of water. Cover tightly with plastic wrap and microwave for 2 minutes. Let this stand for 2 minutes before carefully removing the plastic wrap and draining the liquid.
3. Combine the steamed broccoli with the remaining ingredients in the bowl.
4. Pour the mixture into a casserole dish.
5. Sprinkle a bit of shredded Parmesan over the top.
6. Bake for 20-25 minutes, or until the cheese is melted and bubbly.

Tips and Variations

• Frozen Broccoli: Frozen broccoli works well but may add more moisture to the casserole.
• Chicken: Use leftover chicken, a rotisserie chicken, or frozen cooked chicken.
• Cheese: Use any combination of cheese you like.
• Vegetables: Swap the broccoli for cauliflower, or use both.
• Protein: Swap the chicken with turkey or use ground chicken, turkey, pork, or beef.

Read also: Magnesium Supplements for Keto

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