Delicious Low-Carb Chicken Broccoli Protein Bake in 30
Who wouldn’t love a quick and nutritious meal? This Delicious Low-Carb Chicken Broccoli Protein Bake in 30 is not only tasty but also packed with protein and flavor. Perfect for those busy weeknights, this dish will nourish you and your family while adhering to your low-carb lifestyle.
Why Make This Recipe
This protein-packed bake is a fantastic option for anyone looking to enjoy a hearty meal without the excess carbohydrates that often come with traditional casseroles. By using lean chicken breast, vibrant broccoli, and a cheesy blend, you can indulge in a dish that is equally satisfying and healthy. Plus, it’s incredibly easy to prepare, making it a great choice for meal prep or a quick weeknight dinner. In just 30 minutes, you could have a delicious meal on the table that is sure to please even the pickiest eaters among you.
How to Make Delicious Low-Carb Chicken Broccoli Protein Bake
Creating this delightful Chicken Broccoli Protein Bake is straightforward and requires minimal effort. Let’s break down the ingredients and step-by-step directions for this mouth-watering dish.
Ingredients
- 1.5 lbs Chicken Breast, cooked and shredded
- 1 large head Broccoli, cut into florets
- 1 cup Cheddar Cheese, shredded
- 1/2 cup Mozzarella Cheese, shredded
- 1 cup Heavy Cream
- 4 large Eggs
- 1/4 cup Parmesan Cheese, grated
- 1 tsp Garlic Powder
- 1/2 tsp Onion Powder
- Salt and Pepper to taste
Directions
- Preheat your oven to 375°F (190°C).
- Steam or boil the broccoli florets lightly until they are tender-crisp.
- In a large bowl, combine the shredded chicken with the cooked broccoli, cheddar cheese, and mozzarella cheese.
- In a separate bowl, whisk together the heavy cream, eggs, Parmesan cheese, garlic powder, onion powder, salt, and pepper.
- Pour the egg mixture over the chicken and broccoli mixture, mixing well to ensure everything is evenly coated.
- Transfer the mixture to a greased 9×13 inch baking dish.
- Bake for 25-30 minutes, or until the top is golden brown and the contents have set.
- Allow the dish to rest for a few minutes before serving.
Pro Tips for Success
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Cook Chicken in Advance: For added convenience, cook your chicken breast ahead of time. Shredded chicken can easily be stored in the refrigerator for a few days, making this recipe even quicker.
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Don’t Overcook the Broccoli: Aim for a tender-crisp texture with your broccoli. Overcooked broccoli can lose its vibrant color and nutritional value, not to mention it may become mushy in the bake.
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Mix Cheese Varieties: Feel free to experiment with the types of cheese you use. Adding a blend of your favorites can elevate the flavor profile of the bake.
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Adjust Seasonings: Depending on your taste preferences, feel free to add more garlic or onion powder for a stronger flavor, or include herbs like thyme or basil for an extra kick.
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Ensure Even Mixing: Mix the chicken, broccoli, and cheeses thoroughly before adding the egg mixture. This will help ensure every bite is packed with flavor.
Flavor Variations
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Spicy Kick: Add diced jalapeños or a sprinkle of red pepper flakes for a spicy twist that complements the cheese and chicken beautifully.
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Mushroom Medley: If you love mushrooms, sauté some mushrooms and add them to the mix for an earthy flavor that pairs well with the other ingredients.
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Zesty Lemon: A squeeze of lemon juice or a sprinkle of lemon zest before baking can freshen up the dish and provide a lovely citrus flavor.
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Italian Fusion: Incorporate Italian seasoning or even sun-dried tomatoes to give this dish an Italian flair that’s both flavorful and aromatic.
Serving Suggestions
This Chicken Broccoli Protein Bake is versatile enough to be served on its own or with a variety of sides. Consider pairing it with:
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A Fresh Salad: A crispy garden salad with a vinaigrette dressing can complement the richness of the bake.
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Steamed Veggies: Additional steamed vegetables like carrots or bell peppers can balance the meal and add more nutrients.
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Low-Carb Bread: If you’re craving something crunchy, serve this dish alongside slices of low-carb bread or a keto-friendly garlic bread.
Storage and Freezing Instructions
This protein bake makes for excellent leftovers! You can store it in an airtight container in the refrigerator for up to 4 days. Simply reheat individual portions in the microwave or oven before serving.
If you want to prepare a batch in advance, this bake freezes beautifully. Let it cool completely, then wrap it tightly in plastic wrap and aluminum foil to avoid freezer burn. It can be stored in the freezer for up to 3 months. Thaw overnight in the refrigerator before reheating.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
|—————-|———-|
| Calories | 400 |
| Protein | 40g |
| Carbohydrates | 6g |
| Fat | 25g |
| Fiber | 1g |
| Sodium | 600mg |
FAQ About Delicious Low-Carb Chicken Broccoli Protein Bake
Can I use frozen broccoli instead of fresh?
Yes! Frozen broccoli works just as well in this recipe. Just make sure to thaw and drain any excess water before adding it to the mixture, to prevent the bake from becoming watery.
Is this dish suitable for meal prep?
Absolutely! This Chicken Broccoli Protein Bake is perfect for meal prepping. You can make a large batch and divide it into individual servings for a quick and nutritious lunch or dinner throughout the week.
Can I substitute the chicken with something else?
If you’re looking for alternatives to chicken, shredded turkey or even cooked lentils could work in this dish. Just adjust the cooking time depending on the ingredient you choose.
What if I don’t have heavy cream?
If you prefer not to use heavy cream, you can use half-and-half for a lighter version or even a combination of milk and sour cream, though it may slightly alter the texture.
How can I make this bake dairy-free?
To make this recipe dairy-free, you can use dairy-free cheeses and replace heavy cream with coconut milk or a dairy-free creamer. Ensure the cheese alternatives melt well to maintain the delicious texture.
Can I add veggies other than broccoli?
Yes! Feel free to include additional low-carb vegetables such as spinach, zucchini, or bell peppers. Just make sure to chop them into small pieces and lightly cook them if necessary before mixing them into your bake.
Final Thoughts
This Delicious Low-Carb Chicken Broccoli Protein Bake in 30 sets the bar high for easy, nutritious meals without sacrificing flavor. With simple ingredients and straightforward preparation, you can enjoy a wholesome dish that fits your healthy lifestyle. Whether you’re feeding a family or prepping for the week ahead, this recipe is sure to become a favorite in your kitchen. Enjoy every flavorful bite!
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Delicious Low-Carb Chicken Broccoli Protein Bake
- Total Time: 40 minutes
- Yield: 6 servings 1x
- Diet: Low-Carb
Description
A quick and nutritious low-carb chicken and broccoli bake that’s packed with protein and flavor, perfect for busy weeknights.
Ingredients
- 1.5 lbs Chicken Breast, cooked and shredded
- 1 large head Broccoli, cut into florets
- 1 cup Cheddar Cheese, shredded
- 1/2 cup Mozzarella Cheese, shredded
- 1 cup Heavy Cream
- 4 large Eggs
- 1/4 cup Parmesan Cheese, grated
- 1 tsp Garlic Powder
- 1/2 tsp Onion Powder
- Salt and Pepper to taste
Instructions
- Preheat your oven to 375°F (190°C).
- Steam or boil the broccoli florets lightly until they are tender-crisp.
- In a large bowl, combine the shredded chicken with the cooked broccoli, cheddar cheese, and mozzarella cheese.
- In a separate bowl, whisk together the heavy cream, eggs, Parmesan cheese, garlic powder, onion powder, salt, and pepper.
- Pour the egg mixture over the chicken and broccoli mixture, mixing well to ensure everything is evenly coated.
- Transfer the mixture to a greased 9×13 inch baking dish.
- Bake for 25-30 minutes, or until the top is golden brown and the contents have set.
- Allow the dish to rest for a few minutes before serving.
Notes
For added convenience, cook your chicken breast ahead of time. Mix cheese varieties and adjust seasonings to your taste.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 1g
- Sodium: 600mg
- Fat: 25g
- Saturated Fat: 10g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 1g
- Protein: 40g
- Cholesterol: 240mg
