Low Carb Chicken Broccoli Casserole
FitMenCook
My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
Calories 368
Protein 35g
Fat 17g
Carbs 17g
Total Time 35 minutes
Chicken Broccoli Casserole Recipe
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Ingredients
Ingredients for 5 servings
- 1 lb Rotisserie chicken meat, no skin and chopped
- ~900g raw cauliflower rice, steamed and drained (VERY IMPORTANT)
- 1 red bell pepper, diced
- 1 1/2 cups broccolini florets
- SUB: broccoli florets; chopped asparagus spears
- 1 tablespoon fresh garlic, minced
- 2/3 cup diced red onion
- 2 teaspoons cumin
- 1 tablespoon smoked paprika
- 1 tablespoon fresh rosemary
- SUB: 2 teaspoons dried rosemary (or your favorite herb)
- 4oz 2% cream cheese, room temperature
- 1 cup whole milk (or heavy cream if you need the calories)
- 7oz 2% Greek yogurt
- 1 cup shredded sharp cheddar
- sea salt & pepper to taste
Steps
- Set oven to 400F.
- Remove skin from a Rotisserie chicken and pull out the white meat. Chop it into pieces. Set aside.
- Cook frozen cauliflower rice according to the instructions given. Then DRAIN the cauliflower, squeezing out any excess moisture/water.
- Place all the ingredients – except for the cheddar cheese topping – in a large bowl. Continuously stir until well-mixed. If needed, you may add tablespoons of cream cheese but just account for the additional macros.
- Spray a baking pan with a little avocado oil or olive oil, and add the casserole filling. Top the casserole with cheddar, then cover with foil.
- Cook covered for about 30 minutes, but remove the foil covering for the final 5 minutes to brown the top.
- Enjoy hot, fresh out the oven!
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Calories
368
Protein
35g
Fat
17g
Carbs
17g
Sodium
Fiber
4g
Sugar
9g