This low carb chicken broccoli bake is an easy dinner recipe perfect for healthy weeknights, combining tender chicken and broccoli in a creamy cheese sauce. High protein, low carb comfort…

Ingredients

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Instructions

Step 1

Preheat your oven to 375°F (190°C). Grease a 9×13-inch baking dish with butter or non-stick spray. This ensures the casserole won’t stick and makes cleanup a breeze. While the oven heats, season the chicken pieces generously with salt, pepper, garlic powder, and onion powder. Let them sit for a few minutes to absorb the flavors. The seasoning will form a flavorful crust during searing.

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Step 2

In a large skillet over medium-high heat, add the olive oil. Once shimmering, add the seasoned chicken pieces in a single layer (work in batches if needed to avoid overcrowding). Sear for 4-5 minutes per side until golden brown and cooked through (internal temperature 165°F/74°C). Use a meat thermometer for accuracy. The browning adds deep savory notes through the Maillard reaction. Transfer chicken to a plate and set aside.

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Step 3

In the same skillet, reduce heat to medium. Add the diced onion and cook for 3-4 minutes until translucent, scraping up any browned bits from the bottom. Add the minced garlic and cook for 30 seconds until fragrant. This step builds the flavor foundation for the sauce.

Step 4

Add the broccoli florets to the skillet and cook for 2-3 minutes, stirring occasionally, until bright green and slightly tender. The broccoli will continue to cook in the oven, so avoid overcooking. Season with a pinch of salt and pepper. You can blanch the broccoli beforehand if you prefer a softer texture, but this quick sauté keeps it vibrant and crisp.

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Step 5

Pour the heavy cream into the skillet and bring to a gentle simmer. Add the softened cream cheese and stir until completely melted and smooth. The cream cheese thickens the sauce and adds a tangy richness. Stir in the Dijon mustard, garlic powder, onion powder, and paprika. Let the sauce simmer for 2-3 minutes until slightly thickened. Taste and adjust seasoning with salt and pepper.

Step 6

Return the cooked chicken to the skillet and stir to coat evenly with the sauce. Transfer the entire mixture to the prepared baking dish, spreading it into an even layer. Sprinkle the shredded cheddar cheese and grated Parmesan evenly over the top. The Parmesan will create a golden, crispy crust while the cheddar melts into a gooey layer.

Step 7

Bake in the preheated oven for 18-20 minutes, until the cheese is bubbly and lightly browned. For extra browning, switch to broil for the last 2 minutes, watching carefully to prevent burning. Let the casserole rest for 5 minutes before serving. This allows the sauce to set and makes serving easier. Garnish with fresh parsley for a pop of color and freshness.

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For best results

  • For the best texture, use fresh broccoli florets rather than frozen. Frozen broccoli releases excess water during cooking, which can make the casserole watery. If you must use frozen, thaw and pat dry thoroughly before sautéing. Cut the florets into uniform bite-sized pieces to ensure even cooking.
  • To make this dish even more low carb, you can substitute the heavy cream with full-fat coconut cream for a dairy-free option, or use a combination of cream cheese and sour cream for extra tang. The sauce will still be rich and creamy. For a thicker sauce, add a teaspoon of xanthan gum or glucomannan powder, but whisk well to avoid clumps.
  • Chicken thighs can be used instead of breasts for a juicier, more forgiving casserole. Thighs have a higher fat content, which keeps them moist even if slightly overcooked. Simply adjust cooking time as needed. You can also use leftover rotisserie chicken to save time – just shred and add in step 6.
  • For a crunchy topping, mix 1/2 cup of crushed pork rinds (or almond flour) with 2 tablespoons of melted butter and sprinkle over the cheese before baking. This adds a satisfying crunch without the carbs. Alternatively, use crushed cheese crisps or additional Parmesan.
  • This casserole can be assembled up to 24 hours in advance. Simply prepare through step 6, cover tightly with foil, and refrigerate. When ready to bake, add 10-15 minutes to the baking time since it starts cold. You can also freeze the unbaked casserole for up to 3 months; thaw in the refrigerator overnight before baking.
  • To prevent the sauce from breaking or curdling, ensure your cream cheese is at room temperature before adding. Cold cream cheese can result in lumps. Also, avoid boiling the cream sauce; a gentle simmer is sufficient. If the sauce does separate, whisk in a tablespoon of cold cream or a splash of chicken broth to bring it back together.

Variations

  • Keto-Friendly Version: Replace the onion with a smaller amount (1/4 cup) of chopped scallions or leeks to reduce net carbs. Use full-fat cream cheese and heavy cream. Add 1/2 cup of cooked, crumbled bacon for extra fat and flavor. This version fits perfectly into a ketogenic diet with under 8g net carbs per serving.
  • Dairy-Free Adaptation: Substitute the heavy cream with full-fat canned coconut milk (refrigerated and use only the thick cream). Use dairy-free cream cheese (like Kite Hill or Tofutti) and omit the cheddar cheese – instead, top with a mixture of nutritional yeast (3 tbsp) and almond flour (1/4 cup) for a cheesy flavor. The sauce will be slightly coconutty but delicious.
  • Vegetarian Twist: Omit the chicken and add 2 cups of cubed butternut squash (pre-roasted) and 1 can of drained chickpeas. The squash adds sweetness and creaminess, while chickpeas provide protein. You may need to increase the seasoning, especially smoked paprika and garlic, to compensate for the missing chicken flavor.
  • Spicy Southwest Version: Add 1 diced jalapeño (seeds removed for less heat) and 1 teaspoon of cumin to the sautéed onion. Replace the Dijon mustard with 1 tablespoon of lime juice and 1/2 teaspoon of chili powder. Top with a blend of pepper jack cheese and cheddar. Serve with sliced avocado and a dollop of sour cream (if not strictly low carb).
  • Protein-Packed Broccoli and Rice Casserole (Higher Carb): For those not strictly low carb, stir in 2 cups of cooked cauliflower rice (or regular rice) along with the sauce. This bulks up the casserole and adds a rice-like texture. Adjust liquid: if using cauliflower rice, you may need to reduce the cream by 1/4 cup to prevent sogginess.

Nutrition

  • Calories385 kcal
  • Total Fat28g
  • Saturated Fat16g
  • Cholesterol145mg
  • Sodium520mg
  • Total Carbohydrates8g
  • Dietary Fiber2g
  • Sugars3g
  • Protein32g

Common Questions

Can I use frozen broccoli instead of fresh?
Yes, but it’s best to thaw and drain it thoroughly first. Frozen broccoli contains more water, which can make the casserole watery if added directly. After thawing, pat the florets dry with paper towels and sauté briefly to remove excess moisture. Alternatively, you can roast the frozen broccoli at 400°F for 10 minutes before adding to the casserole.
How do I store leftovers and how long do they last?
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or oven at 350°F until warmed through. The sauce may thicken upon refrigeration; add a splash of cream or broth when reheating to restore consistency. Freeze the fully baked casserole for up to 3 months. Thaw overnight in the fridge and reheat covered with foil to prevent drying.
Is this recipe gluten-free?
Yes, this low carb chicken broccoli bake is naturally gluten-free as it contains no flour, pasta, or other gluten-containing ingredients. However, always check the labels on your cream cheese and Dijon mustard to ensure they are certified gluten-free, as some brands may contain trace amounts. The recipe is also suitable for those with celiac disease if using certified gluten-free ingredients.
Can I make this casserole ahead of time?
Absolutely! Assemble the casserole completely (through step 6) but do not bake. Cover tightly with foil and refrigerate for up to 24 hours. When ready to bake, remove from the fridge while the oven preheats, then bake as directed, adding 10-15 minutes since starting cold. You can also freeze the unbaked casserole for up to 3 months; thaw overnight in the refrigerator before baking.
What can I use instead of heavy cream to reduce calories?
For a lighter version, you can substitute half-and-half or whole milk mixed with a tablespoon of cornstarch (if not strictly low carb) to thicken. However, the sauce will be less rich and may not be as creamy. Another option is to use unsweetened almond milk with a tablespoon of cream cheese to add body. Keep in mind that reducing fat may affect the overall flavor and texture.
How can I make this casserole spicier?
Add 1/2 teaspoon of red pepper flakes or cayenne pepper to the sauce along with the other spices. You can also include diced jalapeños or serrano peppers when sautéing the onion. For a smoky heat, use chipotle powder or adobo sauce. If you like it extra spicy, top the casserole with sliced fresh chili peppers before baking.
Can I use other vegetables besides broccoli?
Certainly! Cauliflower florets are a great low-carb substitute and pair beautifully with the creamy sauce. You can also add sautéed mushrooms, bell peppers, or spinach (add spinach at the end of sautéing until wilted). For a more colorful dish, use a mix of broccoli and cauliflower. Keep the total vegetable volume similar to maintain the right ratio.
Why did my sauce turn out grainy or curdled?
Grainy sauce usually results from adding cold cream cheese to hot liquid or overheating the cream. Always bring cream cheese to room temperature before adding. When simmering the sauce, keep the heat low and stir constantly. If the sauce curdles, whisk in a tablespoon of cold cream or a splash of chicken broth to smooth it out. Using full-fat ingredients also helps prevent separation.