Finding a satisfying and nutritious keto meal can sometimes feel like a challenge. But this keto chicken bacon ranch casserole is a creamy, flavorful, and rich dish that caters to your nutritional needs while keeping the net carbs low - at just 3 grams per serving. It’s a great option for gatherings or cozy dinners, and it provides ample leftovers, making it perfect for meal prepping. This casserole is also Low FODMAP, keto-friendly, gluten-free, and grain-free, with a lactose-free option available.
Why This Casserole Works
Casseroles are often easy to make, saucy, and loaded with tender meat, making them a family favorite. This Chicken Bacon Ranch Casserole is no exception. It’s low in net carbs, making it a win for those following a ketogenic diet.
Ingredients and Substitutions
This recipe calls for a variety of ingredients that contribute to its delicious flavor and nutritional profile. Here's a breakdown:
- Chicken: Boneless chicken, cooked and cubed or shredded. Leftover chicken works great in this recipe. Chicken thighs can be used as a more budget-friendly alternative to chicken breast.
- Bacon: Cooked and crumbled low-sodium bacon adds a smoky and savory flavor.
- Cauliflower (or Broccoli): Cauliflower florets are a great low-carb vegetable option. If you want to switch things up, you can use broccoli florets instead. If using fresh cauliflower, chop or process it into rice-sized pieces and microwave with 2 tablespoons of water for 3 minutes. Frozen cauliflower rice can also be used for convenience.
- Cheese: Cheddar cheese is the preferred cheese for this recipe, but you can also use Colby Jack, pepper Jack, or mozzarella (or a combination of all of them) for a different flavor profile.
- Ranch Dressing: For a cleaner and more flavorful option, use a homemade Low FODMAP Ranch Dressing, or use a heaping cup of store-bought ranch dressing. For the homemade ranch, you'll need mayonnaise, garlic-infused olive oil, milk, dried chives, scallions, lemon juice, parsley, dill, salt, and pepper. You can also use Ranch Dressing powder.
- Garlic: Garlic cloves add a pungent and aromatic flavor. Garlic flakes can be used for convenience.
- Other Ingredients: Scallions, dried dill, salt, and pepper enhance the overall flavor of the casserole.
Step-by-Step Instructions
Here's how to make this delicious keto chicken bacon ranch casserole:
Preheat and Prep: Preheat the oven to 375°F (190°C). Prepare a 9x13 inch casserole dish.
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Cook the Bacon: Dice the bacon slices and cook them in a skillet over medium-high heat until they are crispy and golden brown (about 5-7 minutes). Remove from the pan and place on a plate with kitchen roll to absorb the fat.
Prepare the Cauliflower (or Broccoli): Bring a pot of water to a boil, add the cauliflower (or broccoli) florets, and cook for 3 minutes. Remove and let them cool down, then chop them up. Alternatively, microwave frozen cauliflower rice in the bag for 3 minutes.
Combine Ingredients: In the casserole dish, combine the cooked bacon, chopped cauliflower (or broccoli), shredded chicken, garlic, ranch dressing (or ranch dressing ingredients), and ½ cup of the shredded cheese.
Mix Well: Stir all of the ingredients thoroughly until they are well-blended.
Top with Cheese: Sprinkle the remaining ½ cup of cheddar cheese on top of the casserole.
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Bake: Bake in the preheated oven for 20 minutes, or until the cheese is melted and the sauce is bubbling.
Cool and Serve: Allow the casserole to cool for 5 minutes before serving. Spoon the casserole from the baking dish onto plates.
Tips and Variations
- Vegetable Substitutions: While this recipe is specifically tested with broccoli, you may be able to substitute other vegetables. Be mindful of the carb and/or FODMAP content of the vegetable you're thinking of substituting.
- Adding Broccoli: You can add frozen and thawed broccoli florets or chopped broccoli just before baking (about 1 cup is plenty). If you're using fresh broccoli, blanch it in boiling water for a minute before adding it to the casserole to ensure it cooks through.
- Using Rotisserie Chicken: You can use pre-cooked store-bought rotisserie chicken; however, they are typically not made with clean or low FODMAP ingredients.
- Shredding vs. Cubing Chicken: You can shred the chicken instead of chopping it into cubes, provided it is cooked to the point of being shred-able.
- Spice it Up: Add a pinch of red pepper flakes or a dash of hot sauce for a spicy kick.
Serving Suggestions
This casserole is a complete meal on its own, but you can also serve it with a side salad or other low-carb vegetables.
Storage Instructions
- Uncooked: For those who want to have it uncooked, you can place a baking dish in the freezer and leave it there for up to 1-2 months.
- Cooked: Cover the dish with plastic wrap or foil and keep refrigerated. Leftovers should keep for 3-4 days.
Freezing Instructions
Yes, you can freeze this dish, but there's cream in it, and cream doesn't like to be frozen and thawed. You may end up with the cream separating when you reheat it.
Nutritional Information
Nutritional information is an estimate and can vary depending on ingredients and preparation. Erythritol carbs (sugar substitutes) are not included in the carbohydrate counts as they have been shown not to impact blood sugar, and they have zero calories and zero carbs.
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Low FODMAP Considerations
This casserole can be made low FODMAP by using low FODMAP ingredients and keeping the serving size to 1 ½ cups. Broccoli florets contain the FODMAP fructose and are low FODMAP in servings of up to ¾ cup per serving.