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If you’re seeking a comforting, low-carb meal that doesn’t compromise on flavor, the Keto Chicken Cauliflower Casserole is a must-try. This dish combines tender chicken breast, nutrient-rich cauliflower, and a creamy, cheesy sauce to create a satisfying meal that’s perfect for any occasion.
Originating from the need for hearty yet health-conscious meals, this casserole has become a staple in many keto kitchens. Its simplicity and versatility make it a favorite among both novice cooks and seasoned chefs.
Why Make This Keto Chicken Cauliflower Casserole?
1. Flavorful and Satisfying: The combination of chicken, cauliflower, and cheese creates a rich, savory flavor profile that satisfies cravings without the carbs.
2. Nutrient-Dense: Cauliflower is a low-carb vegetable high in fiber, vitamins C and K, and antioxidants. Paired with protein-rich chicken, this casserole is both nourishing and filling.
3. Easy Preparation: With straightforward steps and common ingredients, this recipe is accessible for cooks of all skill levels.
4. Meal Prep Friendly: This casserole stores well, making it an excellent option for meal prepping lunches or dinners throughout the week.
5. Versatile: Customize the casserole with your favorite herbs, spices, or additional low-carb vegetables to suit your taste preferences.
Discover more delicious keto recipes in our FREE Keto Cookbook – 21 Delicious Recipes. It’s packed with easy-to-follow, flavorful dishes to keep your low-carb journey exciting!
Ingredients List
2 lbs (900g) raw chicken breast, cut into bite-sized pieces
1 large head of cauliflower, cut into florets
1 cup (240ml) heavy cream
4 oz (115g) cream cheese, softened
1 cup (100g) shredded cheddar cheese
1/2 cup (50g) grated Parmesan cheese
2 cloves garlic, minced
1 tsp onion powder
1/2 tsp paprika
Salt and pepper, to taste
2 tbsp olive oil
Fresh parsley, chopped (optional, for garnish)
Note: For a dairy-free version, substitute heavy cream with coconut cream and use dairy-free cheese alternatives.
Step-by-Step Instructions
1. Preheat the Oven:
Set your oven to 375°F (190°C).
2. Prepare the Cauliflower:
Bring a large pot of water to a boil.
Add cauliflower florets and cook for 5-7 minutes until just tender.
Drain and set aside.
3. Cook the Chicken:
In a large skillet, heat olive oil over medium heat.
Add minced garlic and sauté for 1 minute.
Add chicken pieces, season with salt, pepper, onion powder, and paprika.
Cook until chicken is no longer pink, about 6-8 minutes.
Remove from heat.
4. Prepare the Sauce:
In a saucepan over low heat, combine heavy cream and cream cheese.
Stir until the cream cheese is melted and the mixture is smooth.
Add half of the cheddar cheese and all of the Parmesan cheese.
Stir until cheeses are melted and the sauce is creamy.
5. Assemble the Casserole:
In a large mixing bowl, combine cooked cauliflower, cooked chicken, and cheese sauce.
Mix until everything is well coated.
Transfer the mixture to a greased 9×13-inch (23×33 cm) baking dish.
Sprinkle the remaining cheddar cheese on top.
6. Bake:
Place the casserole in the preheated oven.
Bake for 20-25 minutes, or until the top is golden and bubbly.
7. Serve:
Remove from oven and let it rest for 5 minutes.
Garnish with chopped fresh parsley if desired.
Serve warm.
Looking for more keto-friendly meals? Our FREE Keto Cookbook – 21 Delicious Recipes offers a variety of dishes to keep your menu diverse and exciting!
Tips and Substitutions
Vegetable Variations: Add other low-carb vegetables like broccoli or spinach for added nutrients and flavor.
Spice It Up: Incorporate spices like cayenne pepper or chili flakes for a spicy kick.
Cheese Alternatives: Experiment with different cheeses such as mozzarella, gouda, or pepper jack to alter the flavor profile.
Protein Options: Substitute chicken with turkey or tofu for a different protein source.
Make Ahead: Assemble the casserole ahead of time and refrigerate until ready to bake.
Recipe Variations
1. Buffalo Chicken Cauliflower Casserole:
Add 1/2 cup of buffalo sauce to the cheese sauce.
Top with blue cheese crumbles before baking.
2. Mexican-Inspired Casserole:
Incorporate taco seasoning into the chicken.
Add chopped bell peppers and jalapeños.
Top with a blend of cheddar and Monterey Jack cheeses.
3. Italian-Style Casserole:
Use Italian seasoning in the chicken.
Add marinara sauce to the cheese mixture.
Top with mozzarella and fresh basil.
4. Dairy-Free Version:
Replace dairy ingredients with coconut cream and dairy-free cheese alternatives.
Use nutritional yeast for a cheesy flavor.
Explore these variations and more in our FREE Keto Cookbook – 21 Delicious Recipes. It’s your guide to a flavorful, low-carb lifestyle!
Nutritional Information (Per Serving)
Note: Nutritional values are approximate and may vary based on specific ingredients used.
Calories: 450
Protein: 35g
Fat: 30g
Carbohydrates: 8g
Fiber: 3g
Net Carbs: 5g
This casserole is high in protein and healthy fats, making it an excellent choice for those following a ketogenic diet.
Storage and Serving Suggestions
Storage:
Refrigerator: Store leftovers in an airtight container for up to 4 days.
Freezer: Freeze individual portions in freezer-safe containers for up to 3 months.
Reheating:
Reheat in the oven at 350°F (175°C) until warmed through, about 15-20 minutes.
Alternatively, microwave individual portions for 2-3 minutes.
Serving Suggestions:
Pair with a fresh green salad or steamed vegetables for a complete meal.
Garnish with fresh herbs like parsley or chives for added flavor and presentation.
For more meal planning ideas and recipes, download our FREE Keto Cookbook – 21 Delicious Recipes today!
Common Questions
Q: Can I use frozen cauliflower?
A: Yes, frozen cauliflower can be used. Thaw and drain it well to remove excess moisture before incorporating it into the casserole.
Q: Is it necessary to pre-cook the chicken?
A: Yes, cooking the chicken beforehand ensures it’s fully cooked and safe to eat. It also helps in reducing the overall baking time.
Q: Can I make this casserole ahead of time?
A: Absolutely! Assemble the casserole, cover it, and refrigerate for up to 24 hours before baking.
Q: How can I make this recipe spicier?
A: Add spices like cayenne pepper, chili flakes, or hot sauce to the cheese mixture to increase the heat level.
Q: Are there dairy-free alternatives for this recipe?
A: Yes, you can use coconut cream in place of heavy cream and dairy-free cheese substitutes to make this casserole dairy-free.
Have more questions? Our FREE Keto Cookbook – 21 Delicious Recipes includes tips and tricks to customize recipes to your preferences!
This Keto chicken cauliflower casserole is a versatile and delicious dish that’s perfect for anyone looking to enjoy comfort food while maintaining a low-carb lifestyle. Its rich
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