High-Protein Creamy Chicken Broccoli Bake
Browned chicken and broccoli in a cheddar cream sauce — low carb and ready in 35 minutes
This high-protein creamy chicken broccoli bake sears chicken pieces, then bakes them with broccoli in a garlic cheddar cream. The browned tops and green florets match the foil pan in the photo. Each serving has 32 g of protein and 6 g net carbs.
Low carb, sugar-free, and no pasta.
Why you’ll love this bake
- 32g protein per serving
- Only 6g net carbs
- One pan
- Ready in about 35 minutes
- Browned chicken on top
- Creamy broccoli
Health notes
- High protein: Chicken breast plus cheddar and cream cheese.
- Low carb: Broccoli instead of rice or pasta.
- Sugar-free: No canned soup with starch and sugar.
- Sheet-pan style: Sear first so the chicken stays browned in the sauce.
Key element — sear the chicken first
Raw chicken baked only in sauce turns pale. A quick sear gives the golden crust in the photo before the cream goes in.
Ingredients
Bake (6 servings)
- 2 lb boneless chicken breast, cut into chunks
- 1 Tbsp olive oil
- 5 cups broccoli florets
- 4 oz cream cheese, cubed
- ¾ cup heavy cream
- ½ cup chicken broth
- 1½ cups shredded cheddar
- ¼ cup grated parmesan
- 3 garlic cloves, minced
- 1 tsp paprika
- 1 tsp garlic powder
- ¾ tsp salt
- ½ tsp black pepper
- 2 Tbsp chopped parsley
Swaps
- Thighs: Juicier, slightly more fat.
- Frozen broccoli: Thaw and pat dry first.
- Cauliflower: Use in place of half the broccoli.
- Rotisserie chicken: Skip the sear and warm it in the sauce.
Instructions
| 1 | Heat the oven. Heat to 400°F (200°C). Season chicken with salt, pepper, paprika, and garlic powder. |
| 2 | Sear. Heat oil in a large skillet over medium-high. Brown the chicken 3–4 minutes per side. It does not need to cook through. Move to a 9×13 foil pan. |
| 3 | Make the sauce. In the same skillet, cook garlic 30 seconds. Add cream cheese, cream, and broth. Stir until smooth. Mix in cheddar and parmesan. Toss in the broccoli. |
| 4 | Bake. Pour the broccoli sauce around the chicken. Bake 15–18 minutes until the chicken is cooked through and the top is bubbling. Rest 5 minutes. Finish with parsley. |
Pro tips
- Cut the chicken even so it browns at the same time.
- Don’t overcook the broccoli in the skillet — it finishes in the oven.
- If the sauce is thick, splash in more broth.
- A broiler minute deepens the browned spots in the photo.
- Macros are per serving, 6 from one pan.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 310 |
| Protein | 32g |
| Net carbohydrates | 6g |
| Total carbohydrates | 8g |
| Fiber | 2g |
| Total fat | 16g |
| Sodium | 520mg |
Estimates based on 2 lb chicken breast, broccoli, cream cheese, cream, and cheddar, divided into 6 servings. Exact numbers vary with cheese brand.
Variations
Bacon
Scatter cooked bacon over the top before baking.
Buffalo
Stir 2 Tbsp sugar-free buffalo sauce into the cream.
Mushroom
Sauté sliced mushrooms with the garlic.
Jalapeño
Add sliced jalapeño with the broccoli.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Reheat at 350°F until hot |
| Freezer | Up to 2 months | Thaw overnight |
| Reheat | Oven or skillet | Add a splash of cream if dry |
FAQ
Test your knowledge
5 quick questions about this creamy chicken broccoli bake
1. Protein per serving?
2. Net carbs per serving?
3. What vegetable is in the bake?
4. About how long does this take?
5. Why sear the chicken before baking?
