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Keto Chow
Mar 28, 2020  ·   min read
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Chicken Broccoli Casserole with Cauliflower Rice

Keto Chow Chicken and “Rice” Casserole

Sarah DeYoung
Recipe courtesy of Sarah DeYoung. If you're a fan of chicken and rice casserole, then you need to try this keto chicken broccoli casserole with cauliflower rice. It's delicious and easy to make!
Pin Recipe
Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Course Main Dish
Servings 9pieces
Calories 341.2kcal

Ingredients

Cream of Chicken Ingredients

Casserole Ingredients

  • 4chicken thighs
  • 2ozchicken brothremaining from soup
  • 16ozbroccolisteamed, drained and chopped
  • 16ozriced cauliflower steamed and drained
  • 2cupcheddar cheeseshredded
  • 1/2medium yellow oniondiced (or 2 tbsp dried chopped onion)
  • 3clovesgarlicminced
  • 1tsponion powder
  • 2tspsalt
  • 1/2tspground black pepper

Instructions

Cream of Chicken Directions

  • Blend all together and let sit in fridge; overnight is best. You want this mixture thick like a can of cream of chicken soup. Make sure if using blender to not overmix and make butter with your heavy cream.

Casserole Directions

  • Preheat oven to 350 degrees. Cook chicken thighs in the remaining 2 oz of chicken broth. A pressure cooker (such as an InstantPot) can be used; thawed chicken, 20 min poultry setting. Add more liquid if needed. Remove chicken and shred the meat, discarding as much liquid as possible.
  • Place steamed and well-drained broccoli in bottom of 9x13 pan. In a large bowl, mix shredded meat, riced cauliflower, 1 cup of the shredded cheese, onion, garlic, onion powder, salt, pepper, and your cream of chicken replacement.
  • Test for flavor and add more salt if desired. Once happy with the flavor, pour chicken mixture over top of broccoli. Top with remaining 1 cup of cheese.
  • Bake at 350 degrees for 20-30 mins.

Notes

I steamed the broccoli and cauliflower the night before, placed paper towels in their own colander, and let them drain overnight into separate bowls. This seemed to work well to minimize extra liquid. Make sure you add extra salt and onion powder if you enjoy those flavors. I also add extra garlic to make it delicious. Bone-in, skin-on chicken thighs worked well for this recipe and shredded easily after being cooked in my InstantPot. This recipe can be frozen! Thaw before baking, and bake a bit longer until cheese is bubbly.
Keyword Keto Chow Community Recipe, Savory Chicken Soup

Photos bySarah DeYoung Photography

Nutrition Facts
Keto Chow Chicken and “Rice” Casserole
Serving Size
1 piece
Amount per Serving
Calories
341.2
% Daily Value*
Fat
24.4
g
38
%
Saturated Fat
12.6
g
79
%
Trans Fat
0.7
g
Polyunsaturated Fat
1.86
g
Monounsaturated Fat
6.21
g
Cholesterol
91.9
mg
31
%
Sodium
1079.2
mg
47
%
Potassium
498.35
mg
14
%
Carbohydrates
8
g
3
%
Fiber
3.6
g
15
%
Sugar
2.6
g
3
%
Sugar Alcohol
0.04
g
Net Carbs
4.37
g
Protein
24.2
g
48
%
Vitamin A
746.96
IU
15
%
Vitamin C
27.68
mg
34
%
Calcium
372.71
mg
37
%
Iron
1.14
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.