Keto Chicken and Rice Casserole Recipe: A Comforting and Healthy Meal

This article provides a comprehensive guide to making a delicious and healthy keto chicken and rice casserole. This recipe is a low-carb take on the classic chicken, broccoli, and rice casserole. It's family-friendly and perfect for those following a ketogenic diet.

Introduction

Finding low-carb, family-friendly meals can be challenging when starting a ketogenic diet. This keto chicken and rice casserole is the perfect solution. It's a comforting and satisfying meal that everyone will love. It is easy to prepare and can be made with simple ingredients that you probably already have in your kitchen.

Why This Recipe Works

This recipe uses low-carb alternatives to traditional casserole ingredients, such as cauliflower rice instead of regular rice. It also incorporates convenience foods like pre-riced cauliflower and rotisserie chicken to save on prep time. Using a butter-based roux made with xanthan gum recreates a creamy sauce similar to the original version. A ground pork rind and Parmesan topping adds a crunchy texture to balance the rich base.

Ingredients

• 2 tablespoon butter
• 4 cups riced cauliflower (about 1 medium head of cauliflower)
• 4 cup broccoli florets
• Salt and pepper
• 1 ½ lb boneless, skinless chicken breast (about 3 cups)
• 1 ½ tablespoon chicken broth concentrate
• ¼ cup heavy whipping cream
• ½ cup sour cream
• 2 ½ cup shredded cheddar cheese
• Sour cream
• Eggs
• Garlic powder
• Onion powder
• Xanthan gum
• Chicken broth
• Parmesan cheese
• Ground pork rinds
• Cream cheese
• Half and half
• Sweet paprika
• Garlic
• Onion powder
• Italian Seasoning
• Dried oregano
• Chili powder
• Hidden Valley Ranch dressing seasoning

Step-by-Step Instructions

Preparing the Casserole

1. Preheat the oven to 350°F (175°C) and grease a 9x13 inch casserole dish.
2. Melt the butter in a large skillet over medium heat.
3. Add the cauliflower rice and broccoli. Season with salt and pepper, then cover and cook until the broccoli turns bright green, stirring occasionally. If using frozen vegetables, thaw them first, then cook them in the skillet until heated through.
4. Stir in the chicken, chicken broth concentrate, heavy cream, sour cream, and 2 cups of the cheddar cheese. Stir to combine, then transfer to the prepared baking dish.
5. Top with the remaining ½ cup of cheese.
6. Bake for 15-20 minutes or until the cheese is melted and slightly browned, and the casserole is hot and bubbly.
7. Allow to cool slightly before serving.

Making the Creamy Sauce

1. In a small bowl, whisk together the sour cream, eggs, garlic powder, onion powder, salt, and pepper. Set aside.
2. In a large skillet, melt the butter over medium heat.
3. Whisk in the xanthan gum, stirring constantly, until the mixture turns golden brown. This should take about 5 minutes. Watch carefully as it can burn easily.
4. Whisk in the chicken broth.
5. Allow the sauce to simmer and thicken for about 5 minutes more. Remove from the heat and allow to cool slightly.
6. Stir the riced cauliflower into the sauce mixture to combine.

Assembling the Casserole

1. Add the cauliflower, cooked chicken, half of the ground pork rinds, Parmesan cheese, and the sour cream mixture to the prepared casserole dish. Stir well to combine.
2. Combine the remaining ground pork rinds and the reserved Parmesan cheese.
3. Transfer the mixture to a baking dish, cover with foil, and bake for 30 minutes.

Tips and Tricks

• Use leftover chicken: Save time by using leftover rotisserie chicken or pre-cooked shredded chicken breast.
• Add toppings: Enhance the flavor with parmesan cheese, chopped green onions, or crispy bacon.
• Cook chicken thighs in the Instant Pot: Cook boneless skinless chicken thighs in the Instant Pot on high pressure for 15 minutes, then let the pressure release naturally for easy shredding.
• Make riced cauliflower easily: Use a food processor to make riced cauliflower.
• Adjust spices: Adjust the spices according to your taste preference.

Variations and Substitutions

• Swap the shredded chicken: Use shredded turkey instead.
• Substitute vegetables: Use any cooked low-carb vegetable for the cauliflower.
• Make it a cheesy ranch chicken and rice casserole: Add Hidden Valley Ranch dressing seasoning. If you don’t have access to or don’t want to use packaged ranch seasoning, you can make your own ranch seasoning at home.
• For non-keto: If you’re not on keto, you can absolutely make these ranch chicken legs with regular rice instead of cauliflower rice. Simply replace the cauliflower with 2 cups of rice, and add 3 3/4 cup of water to the mix as well.

Serving Suggestions

Serve this casserole fresh for the best taste. It can be paired with steamed veggies or fresh berries for a complete meal.

Storage and Reheating Instructions

• Store: Let leftovers cool to room temperature, then store them in an airtight container in the refrigerator for up to 3 days or freeze for up to 2 months.
• Reheat: Warm leftovers in the microwave for 1-2 minutes on a microwave-safe plate or reheat in the oven.

Nutritional Information

This casserole has 8-10 servings. Each serving is about 1.25 cups and has approximately 5.6 net carbs. The nutrition information listed here is only an estimate and is simply provided as a courtesy. Be sure to read all packaging and ingredient labels for potential allergens.

Read also: Easy Low-Carb Cheese Crackers

Make-Ahead Instructions

Prepare the unbaked casserole up to a day in advance and keep it in the refrigerator. Then, bake and serve for an easy weeknight meal!

Keto Cheesy Ranch Chicken and Rice Casserole

This super easy Keto Cheesy Ranch Chicken & Rice is chock full of flavor and texture and cheesy, ranch-flavored goodness!

Ingredients

• Butter
• Cream cheese
• Hidden Valley Ranch dressing seasoning
• Cauliflower rice (or rice and water)
• Shredded cheese
• Chicken parts

Instructions

1. Combine the butter, cream cheese, and 2 tablespoons of the ranch seasoning in a medium-sized bowl and microwave for 1 minute.
2. Stir until well blended.
3. Add the cauliflower rice (or rice and water) and shredded cheese and stir well.
4. Transfer to a 9 x 13 baking or casserole dish and spread out evenly over the surface of the pan.
5. Rub the remaining seasoning over the chicken parts and place them on top of the rice.

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

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