Are you looking for a comforting, delicious, and healthy meal that fits your keto or low-carb lifestyle? Look no further than the keto chicken and Brussels sprouts casserole! This dish combines the savory flavors of chicken and bacon with the nutritional benefits of Brussels sprouts, all smothered in a creamy, cheesy sauce. It's a perfect dish for a weeknight dinner or a holiday gathering.
Why Choose a Keto Chicken and Brussels Sprouts Casserole?
This casserole is not only delicious but also offers several advantages:
- Low Carb: Ideal for those following a ketogenic or low-carb diet.
- Nutritious: Brussels sprouts are packed with fiber, vitamins, and minerals.
- Easy to Make: Most recipes require minimal prep time and are ready in under an hour.
- Versatile: You can customize the ingredients to suit your taste preferences.
- Family-Friendly: Even picky eaters might enjoy Brussels sprouts when combined with cheese and bacon.
Key Ingredients and Their Benefits
- Chicken: Provides a lean source of protein. You can use pre-cooked chicken breast strips to save time, or cook your own.
- Brussels Sprouts: A cruciferous vegetable rich in fiber, vitamins, and antioxidants. Fresh Brussels sprouts are recommended for the best flavor and texture.
- Bacon: Adds a smoky flavor and crispy texture.
- Cheese: Creates a creamy and flavorful sauce. Cheddar and mozzarella are popular choices.
- Heavy Cream: Provides richness and helps to create a smooth sauce.
- Garlic: Enhances the flavor of the sauce.
- Spices: Salt, pepper, and other seasonings to taste.
Exploring Different Keto Chicken and Brussels Sprouts Casserole Recipes
Several variations of this casserole exist, each with its unique twist. Here are a few examples:
Blackened Chicken and Brussels Sprouts Skillet Casserole
This one-pan dinner features well-seasoned chicken and fresh Brussels sprouts, tossed in a flavorful spicy, buttery sauce. It's quick, simple, and bursting with flavor.
Key Features:
- Uses a blackening spice blend for a spicy kick.
- Cooked in a skillet for easy cleanup.
- Ready in under 30 minutes.
Ingredients:
- Chicken
- Brussels sprouts
- Blackening spices
- Olive oil
- Chicken broth
- Garlic
- Monk fruit (or other keto-friendly sweetener)
- Hot sauce
Cheesy Brussels Sprouts Casserole with Bacon
This recipe focuses on a rich and decadent cheese sauce with bacon for an extra special flavor. It's perfect for holiday dinners or any night of the week.
Read also: Easy Low-Carb Cheese Crackers
Key Features:
- Uses a creamy cheese sauce made with cheddar and mozzarella.
- Includes bacon for added flavor and texture.
- Can be made in a cast iron skillet for an extra crispy crust.
Ingredients:
- Brussels sprouts
- Bacon
- Heavy cream
- Ground mustard
- Cheddar cheese
- Mozzarella cheese
Low Carb Chicken Alfredo Brussels Sprouts Casserole
This casserole combines the classic flavors of chicken Alfredo with the nutritional benefits of Brussels sprouts. It's a satisfying and comforting meal without all the carbs.
Key Features:
- Uses a homemade Alfredo sauce for a richer flavor.
- Includes Parmesan cheese for a cheesy taste.
- Can be garnished with fresh parsley for added flavor and color.
Ingredients:
- Brussels sprouts
- Chicken breast strips
- Butter
- Minced garlic
- Heavy whipping cream
- Parmesan cheese
- Salt and pepper
Paleo and Whole30 Chicken and Brussels Sprouts Casserole
This dairy-free version is perfect for those following a paleo or Whole30 diet. It uses a creamy sauce made with coconut milk and tapioca flour.
Key Features:
- Dairy-free and gluten-free.
- Uses coconut milk for a creamy sauce.
- Includes tapioca flour to thicken the sauce.
Ingredients:
- Chicken
- Brussels sprouts
- Avocado oil
- Chicken broth
- Coconut milk
- Tapioca flour
- Mustard
- Nutritional yeast (optional)
- Bacon
Lemon Cream Chicken and Brussels Sprouts Casserole
This recipe features a light and flavorful lemon cream sauce that perfectly complements the chicken and Brussels sprouts.
Key Features:
- Uses a lemon cream sauce for a bright and tangy flavor.
- Includes pancetta for added richness.
- Layered in a casserole dish for a visually appealing presentation.
Ingredients:
- Brussels sprouts
- Chicken
- Pancetta
- Heavy cream
- Minced garlic
- Lemon
- Chicken broth
General Instructions for Preparing Keto Chicken and Brussels Sprouts Casserole
While specific recipes may vary, here are some general steps for preparing a keto chicken and Brussels sprouts casserole:
- Prepare the Brussels Sprouts: Trim the ends and cut them in half. You can roast them, sauté them, or steam them until tender-crisp.
- Cook the Chicken: Cook chicken separately, seasoned to your liking. You can bake, grill, or pan-fry it. Cut the chicken into bite-sized pieces or shred it.
- Cook the Bacon: Chop the bacon into bite-sized pieces and fry it until crisp. Set aside.
- Prepare the Sauce: Depending on the recipe, you can make a cheese sauce, Alfredo sauce, lemon cream sauce, or dairy-free sauce.
- Combine Ingredients: In a large bowl or skillet, combine the Brussels sprouts, chicken, bacon, and sauce.
- Bake: Transfer the mixture to a casserole dish and bake in a preheated oven until heated through and bubbly.
- Serve: Garnish with fresh parsley, extra cheese, or bacon crumbles, if desired.
Tips for Success
- Use Fresh Ingredients: Fresh Brussels sprouts and high-quality cheese will enhance the flavor of your casserole.
- Don't Overcook the Brussels Sprouts: They should be tender-crisp, not mushy.
- Adjust Seasoning to Taste: Taste the sauce and adjust the seasoning as needed.
- Use an Oven-Safe Skillet: If you have an oven-safe skillet, you can cook the entire casserole in one pan.
- Store Leftovers Properly: Store leftovers in an airtight container in the refrigerator for 3-4 days. Reheat in the microwave or oven.
Serving Suggestions
This keto chicken and Brussels sprouts casserole is a complete meal on its own, but you can also serve it with:
Read also: Keto Calorie Counting: A Detailed Guide
- Keto Cheddar Garlic Biscuits
- Bacon Cheddar Chive Biscuits
- Air Fryer Green Beans
- Air Fryer Frozen Broccoli
- Keto Mozzarella Sticks
- Whipped Feta Dip
Read also: Magnesium Supplements for Keto