High-Protein Cheesy Chicken Broccoli Casserole
High-Protein Cheesy Chicken Broccoli Casserole
Seared chicken and broccoli in a melted cheese sauce — low carb, sugar-free, and ready in 35 minutes
This high-protein cheesy chicken broccoli casserole is a skillet-to-bowl dinner. Chicken cubes get a quick sear, broccoli stays bright, and a cream-cheese cheddar sauce coats everything. A few pieces of red pepper match the photo. Each serving has 38 g of protein and 6 g net carbs.
Low carb, sugar-free, and no pasta or rice.
Why you’ll love this casserole
- 38g protein per serving
- Only 6g net carbs
- No pasta or rice
- Ready in about 35 minutes
- Cheddar cream sauce
- Chicken and broccoli in one pan
Health notes
- High protein: Chicken breast carries the macros.
- Low carb: Broccoli replaces noodles.
- Sugar-free: The sauce is cream cheese, cheddar, and broth — no condensed soup.
- One-pan finish: Sear, sauce, then a short bake or simmer.
Key element — don’t overcook the broccoli
Add it after the chicken is browned. Soft, gray florets happen when broccoli simmers the whole time.
Ingredients
Casserole (4 servings)
- 1½ lb boneless skinless chicken breast, cut into bite-size cubes
- 1 tsp salt
- ½ tsp black pepper
- ½ tsp garlic powder
- ½ tsp paprika
- 1 Tbsp olive oil
- 4 cups broccoli florets
- ½ red bell pepper, chopped (optional, for color)
Cheese sauce
- 4 oz cream cheese, cubed
- 1 cup shredded cheddar
- ½ cup shredded mozzarella
- ½ cup chicken broth
- ¼ cup heavy cream
- ½ tsp garlic powder
- Pinch of salt and pepper
Swaps
- Rotisserie chicken: Skip the sear and fold it into the sauce.
- Cauliflower: Use instead of or with the broccoli.
- Spicy: Add red pepper flakes or jalapeño.
- Dairy-free: Use a dairy-free cream cheese and shreds.
Instructions
| 1 | Season and sear. Toss chicken with salt, pepper, garlic powder, and paprika. Heat oil in a large oven-safe skillet over medium-high. Brown the cubes 4–5 minutes. They do not need to cook through yet. |
| 2 | Add vegetables. Stir in broccoli and red pepper. Cook 3 minutes until the broccoli is bright green. |
| 3 | Make the sauce. Lower heat to medium. Add cream cheese, broth, and cream. Stir until smooth. Mix in cheddar, mozzarella, and garlic powder until melted. |
| 4 | Finish. Simmer 3–4 minutes until the chicken is 165°F and the broccoli is tender-crisp. Or bake at 375°F for 10 minutes if you want a browned top. Serve in bowls. |
Pro tips
- Cut the chicken the same size so it cooks evenly.
- Softened cream cheese melts without lumps.
- If the sauce is thick, splash in more broth.
- Frozen broccoli works — thaw and pat dry first.
- A short rest lets the sauce cling to the chicken.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 380 |
| Protein | 38g |
| Net carbohydrates | 6g |
| Total carbohydrates | 9g |
| Fiber | 3g |
| Total fat | 22g |
| Sodium | 680mg |
Estimates based on 1½ lb chicken, broccoli, and a cream-cheese cheddar sauce, divided into 4 servings. Exact numbers vary with cheese brands.
Variations
Bacon ranch
Stir in 4 slices cooked bacon and 1 tsp ranch seasoning.
Buffalo
Add 2 Tbsp buffalo sauce to the cheese mixture.
Mushroom
Sauté sliced mushrooms with the chicken.
Cauliflower rice
Serve the casserole over cauliflower rice.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Reheat gently with a splash of broth |
| Freezer | Up to 2 months | Thaw overnight |
| Reheat | Skillet or 325°F oven | Microwave can make the sauce separate |
FAQ
Test your knowledge
5 quick questions about this chicken broccoli casserole
1. Protein per serving?
2. Net carbs per serving?
3. What replaces pasta here?
4. About how long does this take?
5. When should you add the broccoli?
