Keto Chicken and Broccoli Alfredo Casserole Recipe

If you’re on a ketogenic diet or simply looking for a healthy, low-carb, and comforting dish, Keto Chicken and Broccoli Alfredo Casserole is the perfect meal. This hearty casserole is loaded with tender chicken, crisp-tender broccoli, and a rich, creamy Alfredo sauce, making it a satisfying dish that feels indulgent without derailing your diet. The best part? It’s low in carbohydrates, making it a great choice for anyone on the keto diet or those watching their carb intake.

Keto recipes often require a bit of creativity to mimic the textures and flavors of traditional comfort foods while keeping the carb count low. This casserole does just that with a homemade Alfredo sauce that’s rich in flavor and free of the flour typically used in traditional Alfredo sauces. With a delicious mix of protein, healthy fats, and fiber from the broccoli, this dish is filling, satisfying, and great for meal prepping.

Instructions:

Step 1: Prepare the Chicken

1. Season the Chicken: Start by preparing the chicken breasts. Season both sides of the chicken breasts with salt, pepper, garlic powder, onion powder, and paprika (if using). Rub the seasonings evenly into the meat to ensure the chicken is well-flavored.

2. Cook the Chicken: In a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Once the oil is hot, add the chicken breasts to the skillet. Cook for about 6–7 minutes per side, or until the internal temperature reaches 165°F (74°C) and the chicken is golden brown on both sides. If the chicken breasts are thick, you can slice them in half horizontally to ensure they cook evenly.

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3. Rest the Chicken: After the chicken is cooked, remove it from the skillet and let it rest for a few minutes. Once rested, slice the chicken into bite-sized pieces or shred it, depending on your preference. Set the chicken aside.

Step 2: Blanch the Broccoli

1. Prepare the Broccoli: While the chicken is cooking, bring a large pot of salted water to a boil. Once the water is boiling, add the broccoli florets and cook for 2–3 minutes, or until they are bright green and just tender but still crisp. The goal is to blanch the broccoli, not overcook it.

2. Drain the Broccoli: Drain the broccoli well and set it aside. If you want to stop the cooking process immediately, you can transfer the broccoli to a bowl of ice water, but this step is optional. The broccoli will continue to cook in the casserole later, so you don’t want it to be too soft at this stage.

Step 3: Make the Alfredo Sauce

1. Sauté the Garlic: In a medium saucepan, melt 2 tablespoons of butter and 1 tablespoon of olive oil over medium heat. Once the butter is melted and the oil is hot, add the minced garlic. Sauté the garlic for 1–2 minutes, or until fragrant. Be careful not to burn the garlic.

2. Add the Cream: Pour in the heavy cream (or coconut cream if you prefer a dairy-free option) and bring it to a simmer. Stir occasionally to combine. Once the cream is simmering, reduce the heat to low.

3. Add the Cheeses: Stir in the grated Parmesan and shredded mozzarella cheese, and continue stirring until the cheeses are fully melted and the sauce becomes smooth. Add the cream cheese (if using) and continue stirring to achieve a smooth, creamy texture.

4. Season the Sauce: Add the Italian seasoning, salt, pepper, and nutmeg (if using) to the sauce. Taste and adjust the seasoning as needed. If the sauce is too thick, you can add a bit of chicken broth or water to thin it out to your desired consistency.

5. Simmer: Let the sauce simmer for an additional 2–3 minutes, stirring occasionally. The sauce should be creamy, thick, and velvety.

Step 4: Assemble the Casserole

1. Prepare the Baking Dish: Preheat the oven to 350°F (175°C). Grease a 9×13-inch baking dish with a little butter or olive oil to prevent sticking.

2. Layer the Ingredients: In the prepared baking dish, layer the cooked chicken pieces, followed by the blanched broccoli. Spread them evenly across the bottom of the dish.

3. Pour the Alfredo Sauce: Pour the prepared Alfredo sauce over the chicken and broccoli. Use a spoon to ensure that the sauce evenly covers all the ingredients.

4. Top with Cheese: If you want extra cheesy goodness, sprinkle more shredded mozzarella or Parmesan cheese on top of the casserole. You can also add a few extra sprinkles of Italian seasoning for a pop of flavor.

Step 5: Bake the Casserole

1. Bake the Casserole: Place the casserole in the preheated oven and bake for 20–25 minutes, or until the sauce is bubbling and the cheese is melted and golden brown. If you want a crispier top, you can broil the casserole for the last 2-3 minutes, but watch it closely to avoid burning.

2. Let it Rest: Once the casserole is done baking, remove it from the oven and let it rest for 5 minutes. This will allow the sauce to set slightly and make serving easier.

Step 6: Serve

1. Garnish: Garnish the casserole with fresh chopped parsley and, if desired, a sprinkle of extra grated Parmesan cheese. You can also add red pepper flakes for a little kick.

2. Serve: Serve the casserole hot as a main dish. It pairs wonderfully with a side of cauliflower rice, zucchini noodles, or a simple green salad for a complete keto meal.

Tips for Success:

1. Using Pre-Cooked Chicken: If you’re short on time, you can use rotisserie chicken or pre-cooked chicken. Just shred or chop the chicken and add it to the casserole before baking. This cuts down on cooking time and makes meal prep even easier.

2. Making it Dairy-Free: To make this casserole dairy-free, use coconut cream instead of heavy cream and opt for dairy-free cheese substitutes. Look for cheeses made with almond milk or coconut milk, which melt well and have a similar texture to regular cheese.

3. Broccoli Texture: Be sure not to overcook the broccoli when blanching it. The broccoli will continue to cook while baking, so it should remain slightly crisp to avoid becoming mushy.

4. Adding More Vegetables: If you’d like to add more vegetables to the casserole, feel free to toss in some sautéed mushrooms, cauliflower, or even spinach. These add more nutrients and fiber to the dish without increasing the carb count significantly.

5. Freezing Leftovers: This casserole is perfect for freezing. After baking and cooling, store leftovers in an airtight container in the freezer for up to 2–3 months. Reheat in the oven or microwave when ready to serve.

Conclusion:

The Keto Chicken and Broccoli Alfredo Casserole is an ideal recipe for anyone following a ketogenic or low-carb lifestyle. With its creamy Alfredo sauce, tender chicken, and nutrient-packed broccoli, it’s a delicious and comforting dish that satisfies your cravings without the carbs. Whether you’re cooking for a busy weeknight or preparing a meal for the family, this casserole is a versatile and delicious option that’s sure to please.

Yield: 4

Keto Chicken and Broccoli Alfredo Casserole Recipe

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If you’re on a ketogenic diet or simply looking for a healthy, low-carb, and comforting dish, Keto Chicken and Broccoli Alfredo Casserole is the perfect meal. This hearty casserole is loaded with tender chicken, crisp-tender broccoli, and a rich, creamy Alfredo sauce, making it a satisfying dish that feels indulgent without derailing your diet. The best part? It's low in carbohydrates, making it a great choice for anyone on the keto diet or those watching their carb intake.

Prep Time 15 minutes

Cook Time 35 minutes

Total Time 50 minutes

Ingredients

• 2 large boneless, skinless chicken breasts, cooked and shredded
• 4 cups broccoli florets (fresh or frozen)
• 1 cup heavy cream
• 1 cup shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 2 cloves garlic, minced
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 1 tablespoon olive oil or butter
• 1/4 cup chicken broth (or water)
• 1 tablespoon fresh parsley, chopped (optional, for garnish)

Instructions

1. Preheat Oven: Preheat your oven to 375°F (190°C). Grease a 9x13-inch baking dish with cooking spray or butter.
   
2. Prepare the Broccoli: If using fresh broccoli, steam or blanch the florets until tender (about 3-4 minutes). If using frozen broccoli, steam it according to package directions. Drain well and set aside.
   
3. Cook the Chicken: Heat 1 tablespoon of olive oil or butter in a skillet over medium heat. Season the chicken breasts with salt, pepper, and garlic powder. Cook the chicken for 6-7 minutes on each side, or until fully cooked and the internal temperature reaches 165°F (74°C). Once cooked, shred the chicken using two forks.
   
4. Make the Alfredo Sauce: In the same skillet, add the minced garlic and sauté for 30 seconds until fragrant. Pour in the heavy cream, chicken broth, and onion powder. Bring to a simmer, stirring frequently, until the sauce thickens, about 4-5 minutes. Stir in the mozzarella and Parmesan cheese, and cook until the cheese is melted and the sauce is smooth.
   
5. Assemble the Casserole: In the prepared baking dish, combine the shredded chicken, steamed broccoli, and Alfredo sauce. Stir to combine and ensure everything is evenly coated.
   
6. Bake the Casserole: Top with additional shredded mozzarella and Parmesan if desired. Bake in the preheated oven for 20-25 minutes, or until the top is golden and bubbly.
   
7. Serve: Garnish with fresh parsley (optional) and serve hot.

Notes

Make Ahead: This casserole can be made ahead of time. Assemble the casserole and store it in the fridge for up to 2 days before baking.

Variations: You can add other vegetables, such as cauliflower or spinach, for added flavor and nutrition.