Author:
Kevin Curry
Low Carb Chicken Broccoli Casserole
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Low Carb Chicken Broccoli Casserole
Ingredients for 5 servings
Substitution
Note
- 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
Step 1
Set oven to 400F.
Step 2
Remove skin from a Rotisserie chicken and pull out the white meat. Chop it into pieces. Set aside.
Step 3
Cook frozen cauliflower rice according to the instructions given. Then DRAIN the cauliflower, squeezing out any excess moisture/water.
Step 4
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.
Step 5
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.
Step 6
Cook covered for about 30 minutes, but remove the foil covering for the final 5 minutes to brown the top.
Step 7
Enjoy hot, fresh out the oven!
Low Carb Chicken Broccoli Casserole
Kevin Curry
- 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
-
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!
Nutrition per serving
ABOUT THE AUTHOR
Hey, I'm Kevin
My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.
By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!