High-Protein Cheesy Chicken Broccoli Bake
High-Protein Cheesy Chicken Broccoli Bake
Creamy chicken and broccoli casserole with melted cheese — low-carb, sugar-free, and ready in 45 minutes
This high-protein cheesy chicken broccoli bake is comforting, creamy, and packed with protein. Tender chicken and broccoli are coated in a rich cheese sauce, then baked until golden and bubbling. Every serving delivers 34 g of protein and only 5 g net carbs.
Low-carb, sugar-free, and perfect for a weeknight dinner or meal prep.
Why you’ll love this bake
- 34g protein per serving — a complete high-protein dinner
- Only 5g net carbs and fully sugar-free
- Creamy cheese sauce with tender chicken and broccoli
- Ready in about 45 minutes
- One-dish meal with easy leftovers
- Family-friendly comfort food without the carbs
Health notes
- High protein: Chicken and cheese deliver the protein.
- Low carb: Broccoli and a cream-based sauce keep net carbs low.
- Sugar-free: No added sugar in the sauce or topping.
- Meal-prep friendly: Reheats well for lunches.
Key element — don’t overcook the broccoli
Blanch or steam the broccoli just until bright green. It will finish cooking in the oven and stay tender instead of mushy.
Ingredients
Bake
- 1½ lb (680g) cooked chicken breast, diced or shredded
- 4 cups broccoli florets, lightly steamed
- 2 Tbsp butter
- 2 garlic cloves, minced
- 1 cup heavy cream
- 4 oz cream cheese, cubed
- 1½ cups shredded cheddar or mozzarella blend
- ½ cup grated Parmesan
- ½ tsp salt
- ¼ tsp black pepper
- ½ tsp garlic powder
- Optional: pinch of paprika or red pepper flakes
Topping
- ½ cup shredded cheese
- Optional: chopped parsley
Swaps
- Rotisserie chicken: Use leftover or store-bought cooked chicken to save time.
- Cauliflower mix: Use half broccoli and half cauliflower florets.
- Spicy: Add jalapeños or a pinch of cayenne.
- Extra protein: Stir in a scoop of unflavored protein powder into the warm sauce.
Instructions
| 1 | Preheat and prep. Preheat oven to 375°F (190°C). Lightly grease a 9×9-inch or similar baking dish. Steam the broccoli until just tender-crisp, then drain well. |
| 2 | Make the sauce. Melt butter in a saucepan over medium heat. Add garlic and cook 30 seconds. Pour in the cream and simmer 2–3 minutes. Stir in cream cheese until smooth, then add most of the cheddar, Parmesan, salt, pepper, and garlic powder. |
| 3 | Combine. In a large bowl, mix the cooked chicken, steamed broccoli, and cheese sauce until evenly coated. Transfer to the baking dish and top with the remaining shredded cheese. |
| 4 | Bake. Bake 25–30 minutes until the top is golden and the sauce is bubbling. Broil the last 1–2 minutes if you want extra browning. |
| 5 | Rest and serve. Let the bake rest 5 minutes. Garnish with parsley if desired and serve hot. |
Pro tips
- Pat the broccoli dry so the sauce stays thick.
- Use pre-cooked chicken to keep total time under 45 minutes.
- A mix of cheddar and mozzarella gives the best melt and flavor.
- Don’t overbake or the chicken can dry out.
- This reheats beautifully — add a splash of cream if the sauce thickens.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 390 |
| Protein | 34g |
| Net carbohydrates | 5g |
| Total carbohydrates | 7g |
| Fiber | 2g |
| Total fat | 24g |
| Sodium | 580mg |
Estimates based on chicken breast, broccoli, cream, cream cheese, and cheddar. Exact numbers vary with cheese brands and chicken amount.
Variations
Bacon ranch
Add cooked crumbled bacon and a teaspoon of ranch seasoning to the sauce.
Buffalo style
Stir a few tablespoons of hot sauce into the cheese sauce.
Cauliflower rice base
Mix in 1–2 cups cooked cauliflower rice for extra volume.
Individual portions
Bake in ramekins for easy single servings.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Store covered |
| Freezer | Up to 2 months | Freeze after baking; thaw and reheat |
| Reheat | Oven or microwave | Oven keeps the top golden |
FAQ
Test your knowledge
5 quick questions about this cheesy chicken broccoli bake
1. Protein per serving?
2. Net carbs per serving?
3. Why not overcook the broccoli?
4. About how long does this take?
5. Best way to reheat leftovers?
