Ingredients

Scale

(Serves 6)

Casserole base:

1½ lbs boneless, skinless chicken breasts or thighs, cubed (you love high-protein!)
3 cups broccoli florets (fresh or frozen—you love veggies!)
1 cup diced onion
2 garlic cloves, minced

Creamy sauce:

1 tbsp olive oil or butter
1 cup heavy cream or full-fat coconut milk
½ cup chicken broth (low-sodium—you love low-sodium!)
1½ cups shredded sharp cheddar cheese (use reduced-sodium—you love this!)
½ tsp garlic powder
½ tsp onion powder
½ tsp dried thyme
Salt & black pepper to taste

Topping:

¼ cup grated Parmesan
Optional: Crushed pork rinds or sliced almonds for crunch (you love texture!)

Instructions

1. Sear chicken:

Heat oil in an oven-safe skillet over medium-high heat. Add chicken; cook 5–6 minutes until browned. Remove and set aside.

2. Sauté veggies:

In same skillet, add onion; cook 3–4 minutes until soft. Stir in garlic; cook 30 seconds more. Add broccoli; cook 2 minutes.

3. Make sauce:

Return chicken to skillet. Pour in cream and broth; bring to simmer. Stir in cheddar, garlic powder, onion powder, thyme, salt, and pepper until cheese melts and sauce thickens (~3 min).

4. Bake:

Preheat oven to 375°F (190°C).
Sprinkle top with Parmesan and optional crunch.
Bake 15–20 minutes until bubbly and golden.

5. Serve:

Rest 5 minutes. Garnish with fresh parsley if desired.

💡 Pro Tips for Perfection:
✅ Use pre-cut broccoli—saves 5+ minutes.
✅ Don’t boil the cream—simmer gently to prevent separation.
✅ Low-sodium mastery (you love this!):
→ Use low-sodium broth + reduced-sodium cheese
→ Boost umami with extra garlic and herbs
✅ Blood sugar friendly (you love this!):
→ Naturally zero-glycemic—no added sugars!
→ Net carbs: 6g/serving
✅ Low-carb/keto option (you love this!):
→ Already compliant! <8g net carbs/serving
→ Add extra healthy fats: avocado on the side
✅ Make ahead:
→ Assemble unbaked casserole; refrigerate 24 hours (add 5 min to bake time)
→ Fully baked dish freezes 3 months (thaw overnight; reheat covered at 350°F for 30 min)

Storage & Serving Ideas

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

Prep Time & Nutrition (per serving):