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Author:

Kevin Curry

Low Carb Chicken Broccoli Casserole

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Low Carb Chicken Broccoli Casserole

Ingredients for 5 servings

* Optional 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!

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Details

Prep 5min
Cook 30min
Total 35min

Nutrition per serving

Calories368cal
Protein35g
Fats17g
Carbs17g
Fiber4g
Sugar9g
About Kevin - author

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!