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Cheesy Chicken Keto Casserole

|Cheesy Chicken Keto Casserole

This tasty keto recipe is great for those of us with busy life styles. It takes no longer than an hour to prepare and can provide several quick ketogenic lunches and dinners. I fine-tuned this recipe to be not just low in carbs but also high in micronutrients - you will get 40% of your daily potassium in just one serving! It's best served with some keto-friendly foods like Sriracha, crispy greens or pickles. If you only cook for yourself and eight servings is too much for you, just halve the recipe.

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Preparation time

Hands-on
Overall

Nutritional values (per serving):

6.5 grams 3.2 grams 38 grams 36.2 grams 18.7 grams 516 calories
Total Carbs9.7grams
Fiber3.2grams
Net Carbs6.5grams
Protein38grams
Fat36.2grams
of which Saturated18.7grams
Energy (calories)516kcal
Magnesium65mg (16% RDA)
Potassium797mg (40% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (30%), fat (65%).

Ingredients (makes 8 servings):

  • 800 g chicken thighs, diced (1.32 lb/ 21.2 oz)
  • 1 medium head cauliflower (600 g/ 1.54 lb/ 24.7 oz)
  • 1 small head broccoli (300 g/ 10.6 oz)
  • 1 tbsp paprika
  • 1 tsp chili powder
  • 1 medium white onion (110 g/ 3.9 oz)
  • 3 cloves garlic
  • 4-6 slices unsmoked bacon (120 g/ 4.2 oz)
  • 1 tbsp Dijon mustard - you can make your own
  • 2 ½ cups shredded cheddar cheese ( 280 g/ 9.9 oz)
  • 6 large eggs
  • ½ cup heavy whipping cream (120 ml/ 4 fl oz)
  • ¼ cup ghee or lard (55 g/ 1.9 oz)
  • ½ tsp salt or to taste (I like pink Himalayan)
  • ½ tsp black pepper
Extras:
  • Sriracha chili sauce (1 tbsp per serving)
  • Spicy mayo (½ cup mayonnaise + 2 tbsp Sriracha) - makes 8 servings
  • Spicy dressing (½ cup sour cream or creme fraiche + 2 tbsp heavy whipping cream + 2 tbsp Sriracha) - makes 8 servings
  • Pickled cucumbers
  • Crispy greens (spinach, lettuce, watercress,..) with extra virgin olive oil

Instructions:

  1. Preheat the oven to 180 C / 360 F. Start by grating the cauliflower and broccoli. For best results, use a grating blade on your food processor to create rice-like shapes. I used my Kenwood mixer with a food processor attachment. When done, set aside. |Cheesy Chicken Keto Casserole
  2. Grease a large pot with half of the ghee and add the diced chicken thighs. Cook over a medium heat until the meat is browned from all sides. This will take just 6-8 minutes. Then, use a slotted spoon and transfer the meat in large mixing bowl. |Cheesy Chicken Keto Casserole
  3. Add the mustard, chili powder, and paprika to the bowl with cooked chicken and mix until covered in the spices from all sides. Season with some salt and pepper. Set aside to marinate. |Cheesy Chicken Keto Casserole
  4. Peel and slice the onion and chop the garlic. Place the onion in a the same pot greased with the remaining ghee and cook over a medium heat until fragrant and lightly browned. This will take about 10 minutes. |Cheesy Chicken Keto Casserole
  5. Slice the bacon and add it to the pot with onion and garlic. |Cheesy Chicken Keto Casserole
  6. Cook for a few minutes until browned and add the grated cauliflower and broccoli. Cook over a medium-low heat for 7-8 minutes while stirring occasionally to prevent burning. |Cheesy Chicken Keto Casserole
  7. Meanwhile, grate the cheddar cheese. In a bowl, crack the eggs and mix with the cream. Season with the remaining salt and pepper and set aside. |Cheesy Chicken Keto Casserole
  8. Add the cooked broccoli, cauliflower, bacon, onion and garlic mixture to the bowl with marinated chicken. Add three quarters of the grated cheese and mix until well combined. |Cheesy Chicken Keto Casserole
  9. Place in a deep baking dish (or two if needed) and evenly top with the egg mixture - stir with a spoon to ensure even distribution. I used parchment paper so that it's easy to remove and serve once baked. |Cheesy Chicken Keto Casserole
  10. Top with the remaining shredded cheese and place in the oven. Bake for 25-30 minutes or until the top is golden brown. |Cheesy Chicken Keto Casserole
  11. Optionally, just before serving, top with Sriracha, spicy mayo or spicy dressing (see tips in Ingredients). |Cheesy Chicken Keto Casserole Enjoy hot or cold and store in the fridge for up to 5 days. Serve with pickles or greens drizzled with olive oil. |Cheesy Chicken Keto Casserole

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (20)

I made this last night for lunches throughout the week. Was not crazy about it. Tastes very strongly of broccoli and cauliflower, and just didn't have much flavor to it. Recipe worked out perfectly, though. It baked perfectly, looked nice, but I just didn't care for the flavor. Will be eating it for my lunches this week anyway...lol Good enough to eat, just not my favorite.

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Maybe less cauliflower and more eggs or cheese then? Smile I find the taste mild when I pan-fry it with ghee, onion and garlic before cooking.

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This sounds so so yummy! Im always following your recipes and making them at home. This one is definitely on my to-do list. But, I have a few questions. I don't have a grating blade for my food processor so, would it work if I just pulsed it through the processor anyway? Also, would Crisco work in substitution for lard? Thank you so much for posting this and I look forward to hearing your insight

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Yes that will work too! I used to "rice" my cauliflower just like that before I got my Kenwood Smile I'm not familiar with this product but I would avoid anything with vegetable oils. You can use any animal fat or ghee. Here's more about fat and oils: ketodietapp.com/.../Complete-Guide-to-Fats-Oils-on-Low-Carb-Ketogenic-Diet

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What can the heavy cream be replaced with?
And once the egg mixture is poured do you mix the contents to ensure everything is coated?

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Hi Eve, you can use coconut milk instead - or full-fat yogurt works too. Yes, you do - I'll add a note to the recipe steps. Thank you!

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I was interested in this recipe so I plugged the ingredients into my fitness pal to plan it into me daily diary.  It is coming up with over 43g of carbs per serv, and fiber count of only about 3g.  Is this correct?  I don't want to throw myself out of ketosis by caring more than 30g.  The only thing I changed was chicken legs to chicken breast and that should create carbs.
Any suggestions?
Thank you!

Reply

This is most likely because my fitness pal and other trackers use a database that is generated by people who use it. As a result, it contains several inaccuracies and incomplete nutrition facts. Not entering fibre is one of the most common mistakes as most people using my fitness pal don't track carbs but calories. We use the KetoDiet app and that mostly relies on the USDA database which is very accurate. If you get different results in MFP, just enter your own nutrition facts Smile

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Just made this tonight and holy cow! Delicious. My eggs didn't quite sink down like yours, so its like a scrambled egg with cheese on top. Not bad, but next time I'll mix the egg in well before topping with cheese.Sending you my measurements tomorrow, can't wait for the thirty day challenge! Smile

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I'm glad you liked it Kelly! Thanks for joining the challenge Smile

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There is no chili powder or paprika in your ingredient list.  What are the measurements?

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Thanks for noticing - it is in the list now Smile

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Great recipe!!!! Love love love it!  Just missing the spices in the ingredients list 😉 But eyeballed it. Thanks again!

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Thank you! I realised I used spices but haven't listed them - fixed! Smile

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Hi, this looks great!  My son is on the keto diet but he intensely dislikes cauliflower.  I have tried all the tricks to disguise the flavor but he says "I can still taste it".  So I need to take cauliflower out of the recipe, do you think I should still keep the same amount of the other ingredients? or perhaps another veggie I could try instead?
Thanks!

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How about broccoli? I think that that would be the best substitute. Also, celeriac, pumpkin, spinach...? Smile

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Why do you specify unsmoked bacon?

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Hi Lisa, I used unsmoked bacon because smoked bacon typically contains a lot more toxins.

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This looks like a good candidate for a bake and freeze meal. I would freeze individual portions after serving the first night but I bet cooking in two separate 8x8 pans to serve one and freeze one would work well.

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Yes it is indeed Smile I froze half of it and kept only 4 servings in the fridge.

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