Delicious Low Carb Cheesy Chicken and Broccoli Casserole with Cauliflower Rice
Are you searching for a weeknight dinner that’s incredibly satisfying, packed with flavor, and also fits your low-carb lifestyle? Look no further! This Low Carb Cheesy Chicken and Broccoli Casserole, featuring fluffy cauliflower rice, is quickly becoming a new household favorite. It’s perfectly aligned with popular eating plans like the 21 Day Fix and 2B Mindset, making it a guilt-free pleasure you’ll want to make again and again.
You guys, this low carb chicken and broccoli casserole is truly what cheesy, comforting dinner dreams are made of. It’s so good, I practically had to take the dish away from my husband to make him stop eating! And for those who know him, that’s quite a feat – he famously claims he doesn’t even *like* broccoli.
But if you’ve been following along, this marks the third recipe (alongside my beloved Instant Pot Beef and Broccoli and Instant Pot Sausage Broccoli Pasta) that features broccoli and has completely won him over. Just goes to show, with enough cheese and the right preparation, even the pickiest eaters can be converted to the deliciousness of healthy veggies!
Why This Low Carb Casserole Will Become Your New Go-To Dinner
This cheesy chicken and broccoli casserole isn’t just delicious; it’s a smart choice for a variety of reasons:
- Low Carb & Keto-Friendly: By swapping traditional rice for cauliflower rice, we significantly cut down on carbohydrates, making this an ideal keto chicken casserole.
- Picky-Eater Approved: The creamy, rich cheese sauce cleverly disguises the broccoli, making it palatable even for those who usually turn up their nose at green vegetables.
- Easy & Quick Prep: With minimal pre-cooking required for the chicken, this recipe streamlines your time in the kitchen, perfect for busy weeknights.
- Comfort Food Remastered: It delivers all the nostalgic warmth and satisfaction of a classic casserole without the heavy carb load.
- Diet Program Friendly: Specifically designed to fit the container system of the 21 Day Fix and the principles of 2B Mindset, providing clear portion guidance.
The Magic of Cauliflower Rice
When I first developed this recipe, I had a backup dinner ready, honestly. I was using cauliflower rice instead of regular rice, and I wasn’t sure if that would be pushing my family’s culinary boundaries too much. But I’m so glad I took the leap!
Cauliflower rice is an absolute game-changer for low-carb cooking. It acts as a fantastic, mild base that absorbs all the incredible cheesy flavors, providing that familiar “rice” texture without the added carbs. You can use fresh cauliflower rice, or opt for the convenience of frozen. If using frozen, a quick thaw helps, but I’ve even thrown it in from frozen in a pinch, and it still turned out wonderfully.
Raw Chicken: Convenience Meets Perfection
Another decision I initially hesitated on was using diced, raw chicken tenderloins straight into the dish. My instinct usually screams “pre-cook the chicken!” to ensure proper texture and doneness. However, I’m also a firm believer in making healthy eating as convenient as possible.
Requiring pre-cooked chicken adds an extra step that many busy individuals, myself included, simply don’t have time for. Sometimes, you can’t just run to grab a rotisserie chicken or spend an extra 20 minutes prepping chicken for the fridge. So, I took the risk, and let me tell you, there was absolutely no reason to worry. The raw chicken cooked perfectly within the casserole, staying tender and juicy, infused with all the cheesy goodness. It truly was perfection, saving you time and effort.
That Irresistible Cheese Sauce: The Heart of the Casserole
Could anything NOT be perfect after being smothered by this amazing cheese sauce? Seriously, it’s the star of the show! This isn’t just any cheese sauce; it’s the same unbelievably delicious concoction I use for my highly popular Cauliflower Cheeseburger Mac. If you haven’t made that one yet, you absolutely need to add it to your culinary to-do list – it’s a game-changer!
The sauce is rich, creamy, and blankets every piece of chicken and broccoli, ensuring every bite is bursting with flavor. It’s what transforms simple ingredients into an extraordinary comfort meal, proving that low-carb doesn’t mean low-flavor.
Hello, lover. Now just bake it to bubbly, golden perfection, and it’s ready for you to devour. You might even need to hide it from your husband if he’s anything like mine!
Tips for Success with Your Cheesy Chicken & Broccoli Bake
- Cauliflower Rice Prep: If using frozen cauliflower rice, thawing it slightly can help prevent excess moisture in the casserole, though it’s not strictly necessary. If it feels too wet, you can gently squeeze out some water after thawing.
- Don’t Overcook the Broccoli: The broccoli will continue to cook in the oven. Cut your florets to a uniform, bite-sized size to ensure even cooking, and avoid steaming it beforehand to prevent mushiness.
- Perfect Cheese Sauce Consistency: Whisking is key for a lump-free cheese sauce. Ensure it thickens sufficiently before adding the cheese. If it seems too thick, a splash more almond milk can thin it out; too thin, simmer gently a bit longer.
- Even Distribution: When layering, try to spread the ingredients evenly in the casserole dish so every serving gets a good mix of chicken, broccoli, and cauliflower rice.
- The Broil Finish: The final broil is crucial for that beautiful golden-brown, bubbly cheese topping. Keep a close eye on it during this step, as broilers can vary greatly in intensity.
Variations & Substitutions to Customize Your Casserole
This low carb cheesy chicken and broccoli casserole is incredibly versatile. Feel free to adapt it to your taste preferences or what you have on hand:
- Vegetable Swaps: Not a fan of broccoli? Try swapping it for other low-carb vegetables like asparagus, spinach (wilted first), green beans, or even mixed peppers.
- Protein Alternatives: While chicken tenderloins work wonderfully, you can also use diced chicken breast or even pre-cooked shredded chicken (adjust baking time accordingly). For a different flavor profile, cooked turkey or even lean ground beef could be used.
- Cheese Choices: While cheddar is classic, experiment with other cheeses like Monterey Jack, Colby, or a blend of cheeses for a different twist.
- Spice It Up: Add a pinch of cayenne pepper, garlic powder, onion powder, or a dash of hot sauce to the cheese sauce for an extra kick.
- Dairy-Free Option: The recipe already suggests Daiya for a dairy-free shredded cheese option. Ensure your butter is vegan butter and almond milk is unsweetened and dairy-free to make this entirely dairy-free.
A Healthy Dinner for Every Lifestyle
This low carb chicken and broccoli casserole is more than just a delicious meal; it’s a testament to how satisfying and easy healthy eating can be. Whether you’re actively tracking your macros for a ketogenic diet, following the portion control of the 21 Day Fix, or simply looking for a wholesome, comforting dinner, this recipe delivers.
It’s proof that you don’t have to sacrifice flavor or give up your favorite comfort foods to stick to your health goals. With its simple ingredients, straightforward preparation, and incredible taste, it’s sure to earn a permanent spot in your weekly meal rotation.
Low Carb Cheesy Chicken and Broccoli Casserole
Nancylynn
4
servings
Pin Recipe
15 minutes
45 minutes
1 hour
Ingredients
-
2
cups
cauliflower rice
thawed if frozen (although I have done it from frozen in a pinch!) -
2
cups
broccoli florets -
1
lb
chicken tenderloins
cut into bite sized pieces -
4
teaspoons
rice flour or gf flour blend -
4
teaspoons
vegan butter, butter, or ghee -
1
cup
unsweetened original almond milk -
1 1/3
cups
shredded cheddar cheese
use Daiya for dairy free! -
Himalayan salt
Instructions
-
Preheat your oven to 350 degrees F (175 C) and lightly spray a casserole dish with cooking oil. Spread the cauliflower rice evenly across the bottom of the dish, then sprinkle with a pinch of sea salt.
-
Next, add the bite-sized chicken pieces over the cauliflower rice, again sprinkling with a pinch of salt. Distribute the broccoli florets evenly on top. Set the casserole dish aside while you prepare the sauce.
-
For the incredibly delicious cheese sauce, melt the butter (or vegan butter/ghee) in a large skillet over medium heat. Sprinkle in the rice flour (or GF flour blend) and whisk continuously for about 1 minute to create a roux. Slowly whisk in the unsweetened almond milk, continuing to whisk until the mixture comes to a gentle boil and begins to thicken into a smooth sauce. Once thickened, remove the skillet from the heat and stir in 1 cup of the shredded cheddar cheese until it is fully melted and incorporated. Season the sauce with salt to taste.
-
Carefully pour the creamy cheese sauce over the assembled casserole in the dish. Use a rubber spatula or the back of a spoon to gently spread the cheese sauce out, ensuring it coats all the chicken and broccoli. Top the casserole with the remaining 1/3 cup of shredded cheese. Place the dish in the preheated oven and bake for 45 minutes, or until the casserole is bubbly and the chicken is cooked through.
-
For that perfect golden-brown crust, switch your oven to a low broil setting. Broil the casserole for an additional 4-5 minutes, carefully watching to prevent burning, until the cheese topping is beautifully browned and bubbling. Remove from the oven and let it rest for a few minutes before serving.
Notes
WW: 6 points (per serving) [Calculated using brown rice flour, reduced fat cheese, and vegan butter]
Nutrition
Calories:
282
kcal
Carbohydrates:
10
g
Protein:
37
g
Fat:
11
g
Saturated Fat:
3
g
Polyunsaturated Fat:
2
g
Monounsaturated Fat:
4
g
Trans Fat:
1
g
Cholesterol:
80
mg
Sodium:
515
mg
Potassium:
830
mg
Fiber:
3
g
Sugar:
3
g
Vitamin A:
395
IU
Vitamin C:
81
mg
Calcium:
276
mg
Iron:
1
mg
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