Keto Creamy Broccoli Chicken Cauliflower Rice Casserole
A low carb broccoli + chicken casserole. Slow cooker, oven and pressure cooker instructions included!
Servings: 8
Calories: 306
Equipment
Ingredients
- 4 10-ounce bags frozen cauliflower rice, thawed and all water squeezed out using a nut milk bag or dish towel
- 4 cups broccoli florets and stems chopped into bite sized pieces
- 1.5 pounds chicken breasts cut into bite size pieces
- 1 medium yellow onion chopped
- 4 cloves of garlic minced
- 1 tablespoon ghee or grass fed butter or olive oil
- 1 cup grated parmesan cheese see Notes for dairy free/Whole30 substitute
- 2 cups bone broth or store bought chicken stock
- 1 cup heavy cream see Notes for dairy free/Whole30 substitute
- 3 teaspoons kosher salt
- 1/3 cup pork rind panko optional
- more parmesan cheese for topping optional
Instructions
- Preheat a medium size skillet over medium heat. Add the ghee, onion, garlic and pinch of kosher salt. Sautee, stirring occasionally, until the onions are soft, about 5-7 minutes.
- In your slow cooker, add the squeezed out cauliflower rice, chopped broccoli, cut up chicken breast, sauteed onion + garlic mixture, parmesan cheese, bone broth, heavy cream and kosher salt. Stir to combine.
- Add the lid to your slow cooker, and cook on HIGH for 1-2 hours or LOW for 2-4 hours.
- Serve the casserole warm topped with pork rind panko and additional parmesan cheese.
- Leftovers will keep in an airtight container refrigerated for at least 5 days, or frozen for at least 6 months.
Video
Notes
Cauliflower Rice: I prefer using frozen cauliflower rice. It's cheaper, has the most neutral flavor, and is already cooked so easy to get out maximum moisture. You could use fresh cauliflower rice, you would need to cook it in your skillet first. Broccoli rice would work too!
Broccoli: I prefer using raw broccoli. You could use frozen broccoli, but I would recommend thawing first and trying to press out as much moisture as possible before adding to the slow cooker. (Too much moisture is a casseroles worst enemy!)
Chicken: You could use boneless chicken breast or thighs! Thighs would add even better fat macros for keto. I get my organic, hormone + antibiotic free chicken from ButcherBox which I highly recommend!
Dairy Free + Whole30 Substitutions: Be sure to use ghee or olive oil to cook your onions + garlic. Instead of grated parmesan, leave it out or substitute 1/4 cup nutritional yeast. Instead of using heavy cream you could substitute original flavor Nutpods, cashew cream or coconut milk. Possibly almond milk, but it doesn't add as much of the "fattiness" you love so much in creamy casseroles.
Oven Directions: Add all the ingredients to a 9x13 glass casserole dish. Cover, and bake at 350ºF for 45 minutes. You can optionally uncover and BROIL for 1-3 minutes after it's done baking for a crispy top layer, yum! Then serve and top with pork rind panko and parmesan.
Instant Pot Directions: I haven't tried this yet, but you *should* be able to make this in your slow cooker. I would sautee the onions and garlic right in the instant pot. Turn it off, then add the cauliflower rice, broccoli, chicken, parmesan, bone broth and salt. I would cook it over HIGH pressure for 5 minutes. Do a quick release, then stir in the heavy cream. Serve warm, topped with pork rind panko and more parmesan. (If you try this please let me know if it works in the comments! I'll update if I ever try it as well!)
Freezing Instructions: Freeze in a freezer safe airtight container for at least 6 months. Thaw in the fridge overnight. Reheat either in the microwave until warm, about 3-5 minutes. Or reheat in the oven at 350ºF for 15-25 minutes until warm.
Nutrition
Calories: 306 | Total Carbs: 12.2g | Protein: 32.6g | Fat: 14.6g | Fiber: 4.7g | Net Carbs: 8g