High-Protein Cheesy Chicken Broccoli Casserole
Chicken, broccoli, and a cheese sauce in one dish — ready in 35 minutes
This high-protein cheesy chicken broccoli casserole sears chicken, folds it with broccoli and a little red pepper into a cream-cheese sauce, then bakes until the top is melted, like the bowl. Each serving has 38 g of protein and 6 g net carbs.
Low carb, sugar-free, and no rice or pasta.
Why you’ll love this casserole
- 38g protein per serving
- 6g net carbs
- Chicken and broccoli in cheese sauce
- Ready in about 35 minutes
- No rice
- One dish
Health notes
- Protein: Chicken breast, about 6 ounces a serving, plus cheese.
- Low carb: Broccoli and a few pepper pieces, not a rice base.
- Sugar-free: No sweet sauce.
- Keto-friendly: Each bowl stays around 6g net carbs.
Key element — sear the chicken first
Chicken baked raw in the sauce stays pale. A quick sear is what gives the browned pieces in the bowl.
Ingredients
Casserole (4 servings)
- 1½ lb chicken breast, cut into chunks
- ½ tsp salt
- ¼ tsp black pepper
- 1 Tbsp olive oil
- 4 cups broccoli florets
- ½ red bell pepper, chopped
- 4 oz cream cheese
- ½ cup heavy cream
- 1 cup shredded mozzarella
- ⅓ cup grated Parmesan
- 1 tsp garlic powder
- ½ tsp onion powder
Swaps
- Thighs: Same weight. Fat rises a little.
- Cauliflower: Same amount as the broccoli.
- Rice or pasta: Not in the 6g number.
- No cream cheese: The sauce is thinner.
Instructions
| 1 | Heat the oven. Heat to 375°F (190°C). Season the chicken with salt and pepper. |
| 2 | Sear. Heat oil in a skillet. Sear the chicken 2–3 minutes a side until browned. It does not need to be cooked through. |
| 3 | Sauce. Lower the heat. Add cream cheese, cream, garlic powder, and onion powder. Stir until smooth. Fold in broccoli, pepper, chicken, and half the mozzarella. |
| 4 | Bake. Pour into a baking dish. Top with the rest of the mozzarella and the Parmesan. Bake 18–20 minutes until the broccoli is tender and the top is melted, like the bowl. Spoon into 4 servings. |
Pro tips
- Large broccoli stems take longer. Cut florets to a similar size.
- A watery sauce means the cream cheese was not fully melted before the vegetables went in.
- Rice or pasta under the chicken is not in these numbers.
- Rest 3 minutes so the sauce thickens before you scoop.
- Macros are per serving, 4 from this dish.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 380 |
| Protein | 38g |
| Net carbohydrates | 6g |
| Total carbohydrates | 8g |
| Fiber | 2g |
| Total fat | 22g |
| Sodium | 580mg |
Estimates based on 6 ounces of chicken, broccoli, a little red pepper, cream cheese, cream, and cheese, divided into 4 servings. Rice, pasta, and a sweet sauce are not included.
Variations
Bacon
Crumble 2 slices over the top. Calories rise.
No pepper
Skip it. Net carbs drop a little.
Spice
A pinch of cayenne in the sauce.
Cauliflower rice
Serve over it. Count the extra carbs apart from the card.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Cover once cool |
| Reheat | 3 min | Low heat with a splash of cream, or a covered microwave |
| Freezer | Up to 2 months | Freeze portions. Thaw in the fridge |
FAQ
Test your knowledge
5 quick questions about this chicken broccoli casserole
1. Protein per serving?
2. Net carbs per serving?
3. What gives the chicken its color?
4. About how long does this take?
5. What is not in the 6g number?
