Keto Broccoli and Chicken in a Creamy Sauce Casserole
A rich, comforting low-carb casserole packed with tender chicken, broccoli, and a creamy cheesy garlic sauce. This keto-friendly bake is high in protein, satisfying, and ideal for meal prep.
Servings
6
Prep Time
15 minutes
Cook Time
35 minutes
Net Carbs
Approximately 5–7 net carbs per serving
Ingredients
Main Ingredients
- 4 cups cooked chicken breast or thighs, shredded or cubed
- 5 cups broccoli florets
- 1 tbsp olive oil or butter
- 1 tsp salt
- ½ tsp black pepper
Creamy Keto Sauce
- 2 tbsp butter
- 4 cloves garlic, minced
- 1 cup heavy cream
- 4 oz cream cheese, softened
- 1 cup shredded cheddar cheese
- ½ cup grated Parmesan cheese
- ½ tsp onion powder
- ½ tsp paprika
- ¼ tsp nutmeg (optional)
Topping
- ½ cup shredded mozzarella
- 2 tbsp Parmesan cheese
- 2 tbsp crushed pork rinds or almond flour (optional for crunch)
- 1 tbsp chopped parsley
Step-by-Step Instructions
1. Prepare the Broccoli
Preheat oven to 375°F (190°C).
Bring a pot of salted water to a boil.
Blanch broccoli florets for 2–3 minutes until bright green.
Drain and pat dry thoroughly.
Avoid overcooking so the casserole stays firm instead of watery.
2. Prepare the Chicken
If using raw chicken:
- Season lightly with salt and pepper.
- Cook in a skillet with olive oil until fully cooked.
- Cube or shred.
Rotisserie chicken also works well for convenience.
3. Make the Creamy Sauce
In a large skillet melt butter over medium heat.
Add garlic and cook 30 seconds until fragrant.
Add:
- heavy cream
- cream cheese
Whisk until smooth.
Stir in:
- cheddar
- Parmesan
- onion powder
- paprika
- nutmeg
Simmer gently 3–5 minutes until thick and creamy.
Do not boil aggressively or the cheese may separate.
4. Assemble the Casserole
Grease a casserole dish.
Combine:
- chicken
- broccoli
- creamy sauce
Spread evenly in the dish.
Top with:
- mozzarella
- Parmesan
- crushed pork rinds or almond flour
5. Bake
Bake uncovered for 20–25 minutes until:
- bubbling
- golden on top
- edges slightly crispy
Broil 2–3 minutes for extra browning if desired.
Serving Suggestions
Serve with:
- cauliflower rice
- zucchini noodles
- roasted asparagus
- keto garlic bread
Storage & Meal Prep
- Refrigerate up to 4 days
- Freeze up to 2 months
- Reheat covered to maintain creaminess
Easy Variations
Bacon Ranch Version
Add:
- cooked bacon
- ranch seasoning
Spicy Keto Version
Add:
- jalapeños
- cayenne
- pepper jack cheese
Extra Veggies
Include:
- mushrooms
- spinach
- cauliflower
- zucchini
Tips for Best Texture
Prevent Watery Casserole
- Dry broccoli well
- Avoid frozen broccoli unless fully thawed and drained
Extra Creamy Sauce
Add:
- 2 tbsp sour cream
or - extra cream cheese
Approximate Nutrition (per serving)
- Calories: 420–560
- Protein: 32–40 g
- Fat: 28–38 g
- Net Carbs: 5–7 g
