Follow us 148.4k
Hands up who loves easy casseroles! I'm not sure if it's the convenience of a one-pot meal and minimum clean up, or the fact it's so easy to put together, or the fact that it uses common ingredients. Whatever your reason is, this recipe ticks all the boxes, plus it's a great high-protein, low-carb recipe that will keep you full for longer!
Recipe Tips
Browning is optional but highly recommended. But if you're super busy and don't have time to brown the onion and chicken, or even to steam the broccoli, simply place all of the ingredients (without the cheese sauce) in a casserole dish, cover with a lid (or a baking foil) and bake for about 45 minutes before adding the cheese sauce and the cheddar topping. Simple!
This recipe uses my Keto Blue Cheese Sauce, however, if you're not a fan of blue cheese, you can use my Classic Keto Cheese Sauce or Herb Keto Cheese Sauce instead. The options are endless!
Follow us 148.4k
Hands-on Overall
Serving size about 285 g/ 10 oz
Nutritional values (per serving, about 285 g/ 10 oz)
Net carbs7 grams
Protein44 grams
Fat42.5 grams
Calories590 kcal
Calories from carbs 5%, protein 30%, fat 65%
Total carbs9.9 gramsFiber2.9 gramsSugars3.6 gramsSaturated fat24.8 gramsSodium736 mg(32% RDA)Magnesium73 mg(18% RDA)Potassium896 mg(45% EMR)
Ingredients (makes 6 servings)
Blue cheese sauce:
- 4 tbsp unsalted butter (57 g/ 2 oz)
- 1/2 cup heavy whipping cream (120 ml/ 4 fl oz)
- 1/2 cup cream cheese or soft goat's cheese (120 g/ 4.2 oz)
- 1 cup crumbled blue cheese of choice (136 g/ 4.8 oz)
Casserole:
- 2 medium broccoli, sliced (600 g/ 1.3 lbs)
- 800 g chicken breasts, cut into chunks (1.76 lbs)
- good pinch of salt and black pepper
- 2 tbsp ghee or olive oil (30 ml)
- 1 red onion (60 g/ 2.1 oz)
- 4 tbsp chopped chives
- 1 cup shredded cheddar cheese (115 g/ 4 oz)
Instructions
- Prepare the blue cheese sauce. Add butter, cream, cream cheese and crumbled blue cheese to a small sauce pan. Gently heat up over a medium-low heat. Stir with a hand whisk until smooth and creamy. Cook for 3 to 5 minutes (longer for a thicker sauce). If it gets too thick, add 1 to 2 tablespoons of water. Remove from the heat and keep warm.
- To make the casserole, preheat the oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional).
- Cut the broccoli into florets and peel the stem. Cut into about 1 cm (1/2 inch) thick slices. Place in a steamer and cook for just 5 minutes, until crisp-tender. Remove the lid to let the steam escape and set aside.
- Cut the chicken into large chunks. Season with salt and pepper. Place in a hot pan greased with a tablespoon of ghee (or olive oil) and brown in batches on high heat for a minute per side. Once browned, place the chunks in a large oven-proof casserole dish.
- Grease the skillet with the remaining ghee. Slice the onion and cook it in the pan where you cooked the chicken for just 3 minutes or until fragrant. Transfer to the casserole dish and combine with the chicken.
- Add the broccoli, the prepared cheese sauce and freshly chopped chives. Toss to combine.
- Sprinkle with grated cheddar and place back in the oven. Bake uncovered for about 30 minutes, or until the cheese is golden and crisped up.
- Once baked, remove the dish from the oven and let it cool down for a few minutes before serving.
- Serve warm. Reheat in the oven or microwave if needed. To store, refrigerate for up to 4 days. This dish is not suitable for freezing as the cheese sauce may split once frozen and reheated.
Ingredient nutritional breakdown (per serving, about 285 g/ 10 oz)
| Net carbs | Protein | Fat | Calories |
|---|
| Cheese, blue |
| 0.5 g | 4.8 g | 6.5 g | 79 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 7.7 g | 68 kcal |
| Cream cheese, soft (full-fat) |
| 0.6 g | 1.4 g | 5.6 g | 49 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 0.5 g | 0.4 g | 7.6 g | 73 kcal |
| Broccoli, broccolini, fresh |
| 4 g | 2.8 g | 0.4 g | 34 kcal |
| Chicken, breast (without skin, raw) |
| 0 g | 30 g | 3.5 g | 160 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Ghee, clarified butter |
| 0 g | 0 g | 5 g | 45 kcal |
| Onion, red, fresh |
| 0.7 g | 0.1 g | 0 g | 4 kcal |
| Chives, fresh |
| 0 g | 0.1 g | 0 g | 1 kcal |
| Cheddar cheese |
| 0.6 g | 4.3 g | 6.3 g | 76 kcal |
| Total per serving, about 285 g/ 10 oz |
| 7 g | 44 g | 42.5 g | 590 kcal |
Follow us 148.4k
Do you like this recipe? Share it with your friends!
Let us know what you think, rate this recipe!
