For those following a keto diet, finding hearty, satisfying meals that fit into your daily macros can sometimes be a challenge. This Keto Chicken & Broccoli Rice Casserole brings all the comfort and flavor of a classic casserole while keeping it low-carb and keto-friendly. Using cauliflower rice instead of regular rice keeps the carbs in check and enhances the vegetable intake, making it ideal for those watching their carbohydrate intake without sacrificing taste.
Why You’ll Love This Recipe
This casserole is:
- Low-carb & Keto-friendly – With only a small amount of carbs per serving, it’s perfect for a keto meal.
- High in Protein – The chicken provides a generous protein boost to help with muscle recovery and keep you feeling full.
- Quick & Easy – Using pre-cooked chicken and frozen cauliflower rice reduces prep time significantly.
- Family-Friendly – Even non-keto eaters will enjoy this dish, as it has a creamy, cheesy taste everyone loves.
Ingredients
To make this delicious Keto Chicken & Broccoli Rice Casserole, you’ll need the following ingredients:
- 2 cups cooked chicken (shredded or cubed)
- 4 cups broccoli florets (fresh or frozen, steamed)
- 2 cups cauliflower rice (fresh or frozen, thawed and patted dry)
- 1 cup heavy cream or unsweetened coconut milk
- 1 cup shredded cheese (mozzarella, cheddar, or a mix)
- 4 oz cream cheese (softened)
- 1/2 cup grated Parmesan cheese
- 1 tsp garlic powder
- 1 tsp onion powder
- Salt and pepper to taste
- Optional toppings: Fresh parsley, red pepper flakes, or extra shredded cheese
Instructions
Step 1: Preheat and Prep
Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish with olive oil or butter to prevent sticking.
Step 2: Prepare Broccoli and Cauliflower Rice
Steam the broccoli florets until they’re slightly tender. If using fresh cauliflower, you can either rice it in a food processor or use store-bought cauliflower rice. Make sure the cauliflower rice is patted dry, as excess moisture can make the casserole watery.
Step 3: Make the Creamy Sauce
In a medium-sized saucepan over low heat, combine the heavy cream, cream cheese, garlic powder, onion powder, and a pinch of salt and pepper. Stir constantly until the mixture is smooth and creamy, ensuring the cream cheese is fully melted. Remove from heat and stir in 1/2 cup of shredded cheese until melted.
Step 4: Combine Ingredients
In a large mixing bowl, combine the shredded chicken, steamed broccoli, cauliflower rice, and the creamy sauce. Mix everything together thoroughly so that the sauce coats all the ingredients. Taste and adjust seasoning with additional salt and pepper if necessary.
Step 5: Assemble the Casserole
Pour the mixture into your prepared baking dish, spreading it out evenly. Sprinkle the remaining shredded cheese and Parmesan over the top. For an extra golden and crispy topping, you can also add a handful of crushed pork rinds or almond flour.
Step 6: Bake
Place the casserole in the oven and bake for 20-25 minutes, or until the cheese is melted and bubbly. If you like a crispier top, broil the casserole for an additional 2-3 minutes, keeping a close eye to prevent burning.
Step 7: Serve and Enjoy
Once the casserole is golden and bubbly, remove it from the oven and let it sit for a few minutes before serving. Garnish with chopped parsley or a sprinkle of red pepper flakes for a touch of color and extra flavor.
Nutritional Information (Per Serving)
- Calories: Approximately 350
- Protein: 25g
- Carbohydrates: 6g net carbs (8g total carbs – 2g fiber)
- Fat: 25g
This recipe yields about six servings. The nutritional values may vary slightly based on the exact ingredients used.
Tips for Making the Perfect Keto Casserole
- Use Pre-cooked Chicken: This recipe is perfect for using up leftover chicken, or you can use rotisserie chicken for added convenience.
- Avoid Overcooking the Broccoli: Slightly undercooked broccoli will hold up better during baking and add a slight crunch to the casserole.
- Keep the Sauce Thick: Patting the cauliflower rice dry and reducing the cream mixture until it thickens are essential steps to avoid a watery casserole.
- Experiment with Cheeses: A mix of cheeses, such as sharp cheddar and mozzarella, can give the casserole an even more complex flavor.
- Add Extra Herbs: For a deeper flavor, consider adding a pinch of Italian seasoning, thyme, or rosemary to the sauce.
Variations
- Spicy: Add diced jalapeños or a sprinkle of red pepper flakes for a spicy kick.
- Buffalo Style: Mix in a tablespoon of hot sauce or buffalo sauce to the creamy mixture for a Buffalo-inspired twist.
- Mushrooms: Add sautéed mushrooms for an extra layer of flavor and texture.
Serving Suggestions
This Keto Chicken & Broccoli Rice Casserole is a complete meal on its own, but if you’re looking for side options, try pairing it with a simple side salad, roasted veggies, or keto-friendly garlic bread. Leftovers can be stored in the fridge for up to 3 days and are easy to reheat in the oven or microwave.
Final Thoughts
This Keto Chicken & Broccoli Rice Casserole is the perfect blend of creamy, cheesy goodness and nutrient-packed veggies, without the carbs of traditional casseroles. It’s a wonderful meal-prep option as well, as it stores well and can be portioned out for a few days of satisfying meals. Enjoy this keto-friendly dish and feel good about staying on track with your goals while indulging in comforting flavors!
