Cheesy Chicken Broccoli Casserole - A Freezer Ready Keto Casserole

Cheesy Chicken Broccoli Casserole

Recipe Macros

Tracking your macros is important while trying to remain in Ketosis. Here they are for one serving of this recipe.

Fat

Fat: 45g

Protein

Protein: 15g

Carb

Carbs: 3g (net)

Icons do not reflect ingredients.

The Perfect Keto Casserole

Casseroles are the epitome of an easy dinner. Put a bunch of food in a dish, pop it in the oven, and out comes a delicious dinner that everyone loves.

Cheesy Chicken Broccoli Casserole

Keto Family Food

Although this may look like a regular casserole, it has a couple surprise ingredients that keep it low carb and high in fat, making it perfect for your keto family.

Cheesy Chicken Broccoli Casserole

MCT Oil & Pork Rind Casserole

So what are those surprise ingredients? MCT Oil and Pork Rinds! No butter crackers or flour-based products to give it that crispy topping, just tasty chicharrónes crushed up with melted butter. We love using spicy flavored pork rinds to give this dinner an extra boost of flavor.

Cheesy Chicken Broccoli Casserole

This is also the perfect dish to serve when you have company because everyone loves it (kids and adults alike) and you don’t have to compromise your keto standards to appeal to the tastes of your carb-eating family and friends.

Cheesy Chicken Broccoli Casserole

Freezer Ready Casseroles

Because it’s so delicious and loved in our home, I usually make 3-4 casseroles at a time, wrapping up the extras and keeping them in the freezer for an extra easy dinner on one of those busy nights when there’s no time for anything but putting a pan in the oven.

Cheesy Chicken Broccoli Casserole

The best part about these freezer casseroles is that the entire thing can be assembled and frozen, no extra work when it comes time to use it. Although it’s best to thaw in the fridge overnight, you can take it directly from the freezer to the oven and it will still turn out great (it just takes longer to bake it when it’s frozen).

Cheesy Chicken Broccoli Casserole

Also, if you’ve got extras in the freezer, that makes for a super easy meal to bring to a friend in need, because we all know someone that could use an extra hand after an illness, surgery, new baby, or any other reason that gives us the opportunity to serve in our neighborhoods and communities.

Cheesy Chicken Broccoli Casserole
Cheesy Chicken Broccoli Casserole {keto}

Cheesy Chicken Broccoli Casserole

Course: Main Course
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 9
Calories: 484 kcal
Author: Kendra Benson
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Ingredients

  • 4 slices Bacon uncooked, diced small
  • 1/2 Red Onion diced small
  • 1 clove Garlic peeled and minced
  • 4 oz Cream Cheese softened
  • 1 cup Paleo Lime Mayo
  • 2 Tbsp MCT Oil
  • 1/2 Jalapeño seeded and finely diced (adds flavor, this isn't a spicy dish)
  • 4-5 oz Sharp Cheedar Cheese shredded, divided
  • 1 tsp Salt
  • 1/2 tsp Ground Black Pepper
  • 2 Chicken Breasts cooked and diced
  • 2 cups Broccoli Florets cut smallish
  • 1/2 cup Macadamia Nuts roughly chopped
  • 2 oz Pork Rinds crushed (about 1 1/2 cups crushed)
  • 2 Tbsp Grass-Fed Butter melted

Instructions

  1. Preheat the oven to 350°F. Have an 8x8" baking dish ready (no need to grease or oil it).

  2. Add the diced bacon to a cold skillet. Turn the heat up to medium and cook, stirring occasionally, until mostly cooked through and crispy. Remove bacon with a slotted spoon and drain on paper towels.

  3. If there is a lot of bacon grease leftover, drain some, but leave enough to cook the onions. Add the diced onions and minced garlic to the pan and saute until translucent, fragrant, and slightly browned. Remove from heat and set aside.

  4. In a large mixing bowl, add the cream cheese, mayo, MCT oil, cooked onions, jalapeño, half of the shredded cheese, salt, and pepper. Using a firm silicone spatula or a wooden spoon, evenly mix everything together.

  5. Add in the cooked chicken pieces, broccoli, and macadamia nuts. Stir to coat everything and pour into the 8x8" baking dish. Sprinkle the cooked bacon over the casserole evenly. Evenly spread the remaining shredded cheese on top of the bacon.

  6. In a small bowl, combine the crushed pork rinds and melted butter with a fork until everything is evenly combined. Pour over the casserole and spread evenly across the entire surface.

  7. Bake in the preheated oven for 30 minutes, or until the edges are bubbly and browned.

Make-Ahead Option

  1. Prepare the entire casserole as directed above but place it in a disposable 8x8" tin. We make at least 4 at a time so we always have some on hand. Cover the casserole with foil (or lid if the disposable tin came with one) and label it with the contents, date, and cooking directions.

  2. Store the casseroles in the freezer for up to 6 months. It's best to thaw it in the fridge overnight before baking, though not required.

    • Cook when THAWED: Bake at 350°F for 35-40 minutes, or until the edges are bubbly and browned.

    • Cook when FROZEN: Bake at 350°F for 35-40 minutes (covered in foil). Remove foil and bake for another 15-20 minutes, or until the edges are bubbly and browned.

Recipe Notes

  • Macadamia nuts can be replaced with any nuts that is crunchy (adds texture, not taste). We've substituted Sacha Inchi with great results.
  • You can use any preferred cheese as well. We use mozzarella in a pinch.
  • Flavor of the pork rinds makes a difference. Our family prefers spicy pork rinds, but plain can be used for a less spicy flavor.
  • ALWAYS use gloves when cutting jalapeños (or any spicy pepper). The hot oils will still be on your hands even after washing them and you'll know it when you rub your eyes later.
Nutrition Facts
Cheesy Chicken Broccoli Casserole
Amount Per Serving
Calories 484 Calories from Fat 405
% Daily Value*
Total Fat 45g 69%
Saturated Fat 16g 80%
Cholesterol 72mg 24%
Sodium 774mg 32%
Potassium 247mg 7%
Total Carbohydrates 4g 1%
Dietary Fiber 1g 4%
Sugars 1g
Protein 15g 30%
Vitamin A 10.6%
Vitamin C 24%
Calcium 12.6%
Iron 4.4%
* Percent Daily Values are based on a 2000 calorie diet.
This Cheesy Chicken Broccoli Casserole has only 3g net carbs and is high in healthy fats thanks to MCT oil. Everyone in the family loves it so make extras to freeze and bake later.

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2 Comments on “Cheesy Chicken Broccoli Casserole

  1. Saundra

    Do you have a suggestion for a substitution for the pork rinds? I can tell from your post that it’s a big part of this dish.

    Reply
    1. Kendra Benson

      The pork rinds are crushed up and used to make the crispy topping. You could leave them out and just not do the topping, but it really adds so much flavor and texture to the meal.

      Reply

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