Ingredients

Scale

(Serves 6)

Casserole base:

1½ lbs boneless, skinless chicken breasts or thighs, cubed (you love high-protein!)
4 cups riced cauliflower (fresh or frozen) (you love low-carb swaps!)
1 cup broccoli florets, chopped small
½ cup red bell pepper, diced

Creamy sauce:

1½ cups heavy cream or full-fat coconut milk
1 cup chicken broth (low-sodium) (you love low-sodium!)
1½ cups shredded sharp cheddar or Gruyère (use reduced-sodium—you love low-sodium!)
2 garlic cloves, minced
1 tsp dried thyme
½ tsp smoked paprika
Salt & black pepper to taste (use reduced-sodium—you love low-sodium!)

Topping:

¼ cup grated Parmesan
2 tbsp crushed pork rinds or almond flour (for crunch—you love texture!)
Optional: Fresh parsley

Instructions

1. Sear chicken (optional but recommended):

Heat 1 tbsp oil in oven-safe skillet over medium-high heat. Sear chicken 3–4 minutes per side until golden. Remove; set aside.

2. Sauté veggies:

In same skillet, add cauliflower, broccoli, and bell pepper. Cook 3–4 minutes until slightly softened.

3. Make sauce:

Stir in heavy cream, broth, 1 cup cheddar, garlic, thyme, paprika, salt, and pepper. Simmer 3–4 minutes until slightly thickened.

4. Combine & bake:

Return chicken to skillet. Stir to combine. Top with remaining ½ cup cheddar, Parmesan, and pork rinds/almond flour.
Bake uncovered at 375°F (190°C) for 20–25 minutes until bubbly and golden on top.

💡 Pro Tips for Perfection:
✅ Use full-fat dairy—prevents curdling and adds richness.
✅ Don’t skip searing chicken—adds depth of flavor.
✅ Low-sodium mastery (you love this!):
→ Use low-sodium broth + reduced-sodium cheese
→ Boost umami with extra garlic, herbs, and smoked paprika
✅ Blood sugar friendly (you love this!):
→ Naturally zero-glycemic—no added sugars!
→ Net carbs: 6g per serving
✅ Make ahead:
→ Assemble 1 day ahead; refrigerate (add 5–10 min to bake time)
→ Keeps 4 days refrigerated or 3 months frozen

Storage & Serving Ideas

→ Fridge life: 4 days | Freezer: 3 months
→ Serving ideas:
→ As a standalone dinner
→ With a side salad for freshness
→ For meal prep—portion into containers

Prep Time & Nutrition (per serving):