High-Protein Cheesy Chicken Broccoli Bake
High-Protein Cheesy Chicken Broccoli Bake
Low carb • Sugar-free creamy chicken and broccoli bake — 45 minutes, six servings
This is a high-protein cheesy chicken broccoli bake, not a canned-soup casserole. Cooked chicken, broccoli, cream cheese, and cheddar bake in a glass dish until the top browns in spots, like the photo. Forty-five minutes. No flour sauce, no sugar.
Six servings. Dry the broccoli or the bake turns watery.
Why you’ll love this bake
- 34g protein per serving — chicken and cheese
- 5g net carbs — broccoli, not pasta or rice
- About 45 minutes, one dish
- Gold-spotted cheese top, green florets, like the photo
- No boxed mix, no sugar
- It scoops clean after a 5-minute rest
Health notes
- Protein: High. Chicken and dairy carry the dish.
- Lower carb than chicken-broccoli casserole: No pasta, no canned soup. Close to keto-zero at 5g net.
- Six servings: Macros are per square, not the pan.
- Rice, pasta, or canned cream soup will jump the carbs. Keep the sauce cream-cheese based.
Key element — dry the broccoli, then a thick cream-cheese sauce
Wet florets thin the bake. Steam or microwave broccoli, then pat it dry. Mix cream cheese, cream, cheddar, garlic, and chicken. Fold in broccoli, bake until the top browns in spots, like the photo.
Ingredients
Bake (6 servings)
- 1 1/2 lb cooked chicken breast, chopped
- 4 cups broccoli florets
- 6 oz cream cheese, softened
- 1/2 cup heavy cream
- 2 cups shredded cheddar
- 1/2 cup grated Parmesan
- 2 cloves garlic, minced
- 1/2 tsp onion powder
- 1/2 tsp paprika
- Salt and black pepper
Swaps
- Rotisserie: Same 1 1/2 lb chopped if you want a faster prep.
- Cauliflower: Swap half the broccoli if you want a milder bake.
- Canned cream soup or pasta: Skip them. That is how carbs jump.
Instructions
| 1 | Heat. Heat oven to 375 F (190 C). Grease an 8-inch square glass dish. |
| 2 | Broccoli. Steam or microwave florets 3 minutes until bright. Drain and pat dry. |
| 3 | Sauce. Beat cream cheese with cream, garlic, onion powder, paprika, salt, and pepper. Stir in 1 1/2 cups cheddar and the Parmesan. |
| 4 | Fold. Mix in chicken and broccoli. Spread in the dish. Top with the rest of the cheddar. |
| 5 | Bake. Bake 25 to 30 minutes until bubbling and the top is gold in spots, like the photo. Rest 5 minutes. One sixth of the dish is one serving. |
Pro tips
- Pat the broccoli dry. Extra water thins the sauce.
- Soft cream cheese. Cold lumps stay in the bake.
- Do not overcook the florets first. They finish in the oven.
- Broil 1 to 2 minutes at the end if you want extra-brown spots.
- Rest 5 minutes so the scoop holds.
Nutrition
| Nutrient | Per serving (1 of 6) |
|---|---|
| Calories | 390 |
| Protein | 34g |
| Net carbohydrates | 5g |
| Total carbohydrates | 7g |
| Fiber | 2g |
| Total fat | 24g |
| Sodium | 480mg |
Estimates with chicken, broccoli, cream cheese, cream, and cheddar. Pasta, rice, or canned cream soup will raise carbs. This is a high-protein, lower-carb bake, close to keto-zero.
Variations
Bacon
Add 4 slices cooked chopped bacon with the chicken.
Spicy
Add 1/2 tsp chili flake and a pinch of cayenne.
Ranch
Stir 1 tsp ranch seasoning into the sauce.
Skillet
Use an oven-safe skillet and skip transferring the mix.
Storage
| Method | Time | Notes |
|---|---|---|
| Eat now | Best | After a 5-minute rest |
| Refrigerator | Up to 3 days | Reheat at 350 F until hot |
| Freezer | Up to 1 month | Thaw overnight, then reheat covered |
FAQ
Test your knowledge
5 quick questions about this bake
1. Protein per serving?
2. Net carbs per serving?
3. How many servings in the dish?
4. Why dry the broccoli?
5. Why skip pasta and canned cream soup?
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