Creamy Low-Carb Broccoli Chicken Casserole (High Protein Comfort Food)

Casseroles are the quintessential comfort food, but traditional American church-potluck casseroles are often loaded with canned condensed soups, processed starches, refined flours, and sodium bombs. This homemade Creamy Low-Carb Broccoli Chicken Casserole delivers all the rich, bubbling, cheesy satisfaction you crave while maintaining an ultra-clean, high-protein nutritional profile.

With succulent roasted chicken breast, tender-crisp broccoli florets, and a luscious velvety garlic cream sauce made from Greek yogurt, parmesan, and aged cheddar, this family-friendly bake delivers 42 grams of protein and only 4.5 grams of net carbs per generous serving.

Why Ditch Canned Condensed Soups?

Commercial “cream of mushroom” or “cream of chicken” soups typically contain modified food starch, MSG, soybean oil, and artificial thickeners. By contrast, our homemade creamy sauce takes just 5 minutes on the stovetop and uses real whole foods:

• Full-Fat or Low-Fat Cream Cheese & Greek Yogurt: Creates a silky, tangy base rich in calcium and bioactive dairy cultures.
• Minced Fresh Garlic & Dijon Mustard: Adds savory umami complexity that cuts through the richness of the cheese.
• Organic Chicken Bone Broth: Provides collagen, amino acids, and rich savory moisture without synthetic flavorings.

Ingredients (Serves 6)

• 1.5 lbs (700 g) Boneless, Skinless Chicken Breasts, cooked and shredded or cubed
• 5 cups (approx. 500 g) Fresh Broccoli Florets, cut into bite-sized pieces
• 4 oz (115 g) Cream Cheese (or Neufchâtel for lower fat), softened
• 1/2 cup (120 g) Plain Greek Yogurt or Light Sour Cream
• 1/2 cup (120 ml) Low-Sodium Chicken Bone Broth
• 3 Cloves Garlic, finely minced
• 1 teaspoon Dijon Mustard
• 1/2 teaspoon Italian Herb Seasoning (oregano, thyme, rosemary)
• 1.5 cups (150 g) Sharp Cheddar Cheese, freshly shredded
• 1/2 cup (50 g) Grated Parmesan Cheese
• Sea Salt & Freshly Cracked Black Pepper, to taste

Step-by-Step Baking Method

1. Par-Cook the Broccoli

Preheat your oven to 375°F (190°C) and grease a 9×13-inch baking dish lightly with olive oil. Bring a pot of salted water to a boil. Add the fresh broccoli florets and blanch for precisely 2 minutes. Immediately drain and plunge the broccoli into an ice water bath to halt cooking and preserve its vibrant green color. Drain thoroughly and pat dry with kitchen towels (removing excess water prevents a soggy casserole!).

2. Whisk the Creamy Sauce

In a medium saucepan over medium-low heat, melt the softened cream cheese with the chicken bone broth, whisking until smooth. Stir in the minced garlic, Greek yogurt, Dijon mustard, Italian herbs, salt, pepper, and half of the grated parmesan. Heat gently until cohesive and velvety (do not boil).

3. Combine and Layer

In a large mixing bowl, toss the shredded cooked chicken and blanched broccoli together. Pour the warm creamy cheese sauce over the chicken and broccoli, stirring gently until every piece is evenly coated. Transfer the mixture into the prepared baking dish, smoothing it into an even layer.

4. Top with Cheese & Bake

Scatter the shredded sharp cheddar and remaining parmesan evenly across the top. Bake uncovered at 375°F (190°C) for 20 to 25 minutes, until the edges are bubbling vigorously and the cheese on top is melted and speckled with golden-brown spots. For an extra crispy crust, pop under the broiler for the final 2 minutes.

5. Rest and Serve

Allow the casserole to rest on the counter for 5 to 7 minutes before scooping. This allows the creamy sauce to settle and thicken beautifully.

Nutritional & Macro Profile (Per Serving)

Dukan Diet Compatibility

• Cruise Phase (PV): 100% compliant when prepared with light cream cheese, 0% Greek yogurt, and reduced-fat cheddar on your vegetable days.
• Consolidation & Stabilization: An ideal high-protein staple dinner for meal prep throughout the week.

Meal Prep & Freezing Instructions

This casserole is a meal-prep dream. Assemble the entire casserole in an oven-safe glass dish, cover tightly with foil, and refrigerate for up to 48 hours before baking. To freeze, bake completely, allow to cool to room temperature, slice into individual portions, and freeze in airtight meal prep containers for up to 3 months.