This low carb chicken broccoli casserole transforms traditional comfort food into a healthier, keto-friendly dish using a silky cauliflower cream sauce. Perfect for busy weeknights, this protein-packed meal delivers all the creamy goodness you crave while keeping carbs to a minimum. Only 5.4g net carbs per serving!
As someone who’s been experimenting with low-carb cooking for years, I’ve learned that comfort food doesn’t have to be carb-heavy. This chicken broccoli casserole has become my go-to recipe when I’m craving something warm and satisfying without the carb overload. The secret lies in the cauliflower cream sauce – a game-changer that adds extra nutrients while creating that luxurious texture we all love in a good casserole.
The beauty of this recipe isn’t just in its low carb count, but in how simple it is to prepare. Using pre-cooked chicken means this dish comes together in under 30 minutes – perfect for those busy weeknights when you want something nutritious but don’t have hours to spend in the kitchen. The nutritional yeast (or Parmesan if you prefer) adds a deliciously savory dimension that complements the mild cauliflower beautifully.
Ingredients
| Ingredient | Quantity | Notes |
|---|---|---|
| Broccoli florets | 3 cups | Fresh preferred, but frozen works too |
| Cauliflower florets | 2 cups | For the cream sauce |
| Chicken breasts | 2 cups | Cooked and chopped |
| Olive oil | 2 tablespoons | Extra virgin preferred |
| Nutritional yeast/Parmesan | 2 tablespoons | Adds cheesy flavor |
| Salt | ¼ teaspoon | Adjust to taste |
| Pepper | ⅛ teaspoon | Freshly ground if possible |
| Garlic powder | ¼ teaspoon | For depth of flavor |
| Onion powder | ¼ teaspoon | Enhances savory notes |
| Cheddar cheese | 3 oz | Freshly shredded for best melting |
Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 25 minutes Servings: 4 | Difficulty: Easy
Pro tip: Shred your own cheddar cheese rather than using pre-shredded varieties. It contains fewer carbs, melts better, and tastes fresher!
Step-by-Step Cooking Instructions
Creating this low-carb chicken broccoli casserole is surprisingly straightforward. The cauliflower cream sauce is the foundation that brings everything together, so let’s start there.
Making the Cauliflower Cream Sauce
- Place your 2 cups of cauliflower florets in a medium saucepan and add just enough water to barely cover them.
- Bring the water to a gentle simmer over medium heat and cook until the cauliflower is fork-tender, about 5-7 minutes.
- Carefully drain the cauliflower, but don’t discard the cooking liquid! Reserve about ½ cup—you’ll need this to adjust the consistency of your sauce.
- Transfer the cooked cauliflower to a high-speed blender along with 1 tablespoon of olive oil, the nutritional yeast (or Parmesan), salt, pepper, garlic powder, and onion powder.
- Blend on high until completely smooth and creamy, about 1-2 minutes. If the mixture seems too thick, add the reserved cooking liquid, 1 tablespoon at a time, until you reach your desired consistency.
Assembling and Baking the Casserole
- Preheat your oven to 375°F (190°C) and lightly grease an 8×8-inch baking dish with the remaining olive oil.
- Place your broccoli florets in a microwave-safe bowl with 2 tablespoons of water. Cover with a microwave-safe plate and microwave on high for 3-4 minutes until just tender but still bright green.
- In a large mixing bowl, combine the par-cooked broccoli, chopped cooked chicken, and cauliflower cream sauce. Gently fold everything together until well combined.
- Transfer the mixture to your prepared baking dish, spreading it out evenly.
- Evenly sprinkle the shredded cheddar cheese over the top of the casserole.
- Bake uncovered for 15-20 minutes, until the cheese is completely melted and starting to turn golden at the edges, and the casserole is bubbling slightly.
- For an extra golden top, switch your oven to broil for the final 1-2 minutes, but watch carefully to prevent burning.
Allow the casserole to rest for about 5 minutes before serving. This helps the sauce to set slightly and makes serving easier.
Serving Suggestions, Variations, and FAQs
This chicken broccoli casserole is delicious straight from the oven, with the cheese perfectly melted and slightly crispy on top. I like to serve it alongside a simple green salad dressed with olive oil and lemon juice for a complete, nutrient-dense meal. The casserole reheats beautifully, making it perfect for meal prep—I often make a double batch on Sundays to enjoy throughout the week.
Variations to Try
While this recipe is delicious as is, don’t be afraid to make it your own. Here are some low-carb variations that work wonderfully:
- Protein Switch: Substitute the chicken with turkey, or use leftover rotisserie chicken for an even quicker prep time.
- Cheese Choices: Try using a mixture of cheeses like mozzarella, Gruyère, or pepper jack for different flavor profiles.
- Spice It Up: Add a pinch of red pepper flakes or a dash of hot sauce to the cauliflower cream for a gentle heat that complements the creamy texture.
- Fresh Herbs: Stir in fresh herbs like thyme, parsley, or dill before baking for a burst of freshness.
One of my favorite ways to serve this casserole is over a small portion of cauliflower rice, which soaks up the extra sauce beautifully without adding significant carbs. For non-keto family members, this dish works well alongside quinoa or brown rice.
Storage and Reheating
This casserole keeps well in the refrigerator for up to 4 days in an airtight container. To reheat, microwave individual portions for 1-2 minutes or place the entire casserole (if stored in an oven-safe dish) in a 350°F oven for about 15 minutes until heated through.
Frequently Asked Questions
Q: Can I make this casserole ahead of time? A: Absolutely! You can assemble the entire casserole up to 24 hours in advance, keep it refrigerated, and bake when ready. You may need to add 5-10 minutes to the baking time if cooking directly from the refrigerator.
Q: Is this recipe freezer-friendly? A: Yes, it freezes well for up to 3 months. Thaw overnight in the refrigerator before reheating. The texture of the broccoli might change slightly, but the flavor remains delicious.
Q: Can I use frozen broccoli instead of fresh? A: Definitely! Just thaw and drain it well before using to prevent excess water in your casserole.
Q: How can I make this dairy-free? A: Use nutritional yeast in the cauliflower sauce and substitute the cheddar with your favorite dairy-free cheese alternative.
Q: What’s the best chicken to use in this recipe? A: Any cooked chicken works well—rotisserie, baked, poached, or even grilled adds a nice smoky flavor!
Low Carb Chicken Broccoli Casserole
Ingredients
- 3 cups broccoli florets fresh preferred, or frozen
- 2 cups cauliflower florets for cream sauce
- 2 cups cooked chicken breasts chopped
- 2 tablespoons olive oil extra virgin preferred, divided
- 2 tablespoons nutritional yeast or grated Parmesan cheese
- ¼ teaspoon salt adjust to taste
- ⅛ teaspoon black pepper
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- 3 oz cheddar cheese freshly shredded
Instructions
- Make Cauliflower Cream Sauce:
- Add cauliflower florets to a medium saucepan and cover with just enough water.
- Simmer over medium heat until fork-tender (5–7 minutes), then drain, reserving ½ cup of cooking water.
- Blend cauliflower with 1 tablespoon olive oil, nutritional yeast/Parmesan, salt, pepper, garlic powder, and onion powder until smooth and creamy. Add reserved water gradually to adjust consistency.
- Prepare Casserole:
- Preheat oven to 375°F (190°C) and grease an 8×8-inch baking dish with remaining olive oil.
- Microwave broccoli with 2 tablespoons water for 3–4 minutes, until just tender.
- In a large bowl, mix broccoli, cooked chicken, and cauliflower sauce until combined.
- Transfer mixture to the prepared dish and top with shredded cheddar cheese.
- Bake:
- Bake uncovered for 15–20 minutes, until cheese is melted and edges are golden.
- Optional: Broil for 1–2 minutes for a crispier top. Let rest 5 minutes before serving.
