Low Carb Chicken Casserole with Broccoli and Cheddar

• Cooking the chicken before baking lets you season it directly, build browned flavor in the skillet, and avoid relying on the casserole bake alone to do all the work.
• Broccoli is briefly blanched, not roasted, so it enters the dish bright and tender while retaining enough structure to hold its place beside the chicken.
• Eggs, sour cream, cheddar, and parmesan create a firm, sliceable center. The cheese is divided between the filling and topping, giving the finished dish both creaminess and a browned surface.

• 2 tablespoons olive oil (27 g)
• 1 1/2 pounds boneless skinless chicken breast (680 g)
• 1 teaspoon kosher salt (6 g)
• 1/2 teaspoon black pepper (1 g)
• 1 teaspoon garlic powder (3 g)
• 4 cups broccoli florets (360 g)
• 6 large eggs, beaten (300 g)
• 1 cup full-fat sour cream (240 g)
• 2 cups shredded sharp cheddar (226 g)
• 1/2 cup finely grated parmesan (50 g)
• 2 tablespoons chopped fresh parsley (8 g)

Ingredient notes

• Boneless, skinless chicken breast keeps the ingredient list direct and cooks quickly in bite-size pieces. Thigh meat works too, but it brings a richer texture and changes the casserole’s overall balance in a noticeable way.
• Use fresh broccoli florets cut to similar sizes for even blanching. Frozen broccoli is a workable trade-off, but thaw and dry it thoroughly first because excess moisture can loosen the egg mixture.
• Large eggs give the casserole its set structure rather than merely adding richness. Beat them fully with the sour cream before combining with warm ingredients, so the mixture stays smooth and evenly seasoned.
• Full-fat sour cream provides body and mild tang to the filling. Plain Greek yogurt is a tangier trade-off with a firmer finish, while reduced-fat sour cream can make the center less lush.
• Sharp cheddar supplies the main melted-cheese flavor, while parmesan browns into the top layer. Pre-shredded cheddar saves prep, but hand-shredded cheese generally melts more evenly because it lacks added coating agents.

1. 1Heat the oven

   Position a rack in the center of the oven and heat it to 375°F. Lightly oil a 9-by-13-inch baking dish, including the corners. Set a large pot of water over high heat for the broccoli and place a colander in the sink.

2. 2Season the chicken

   Pat the chicken pieces dry, then season them with salt, pepper, and garlic powder. Heating dry chicken first helps it brown instead of steaming. Keep the pieces around 1 inch so they cook at a similar pace and fit neatly into each scoop.

   

3. 3Brown the chicken

   Warm the olive oil in a large skillet over medium-high heat. Add the chicken in one layer and cook, stirring occasionally, until browned on several sides, about 5 minutes. Transfer it to a large bowl; it will finish cooking in the oven.

   

4. 4Blanch the broccoli

   Salt the boiling water lightly, add the broccoli, and cook for 2 minutes until vivid green. Drain it well, then spread it briefly in the colander so steam escapes. Add the drained broccoli to the bowl with the chicken and toss gently.

5. 5Build the filling

   Whisk the eggs and sour cream in a separate bowl until no streaks remain. Stir in 1 1/2 cups cheddar and half the parmesan. Fold this mixture into the chicken and broccoli, stirring until every piece is lightly coated.

6. 6Bake and rest

   Scrape the mixture into the prepared dish and level the top. Scatter over the remaining cheddar and parmesan. Bake for 25 to 30 minutes, until the center reaches 165°F and the top is browned. Rest for 10 minutes, then finish with parsley and cut into four portions.

• Drain the broccoli thoroughly after blanching. Water trapped between florets is the main reason the egg mixture can look loose around the edges after baking, especially when using smaller broccoli pieces.
• Use a broad skillet and leave space between chicken pieces during the first few minutes. If the pan is crowded, moisture collects, browning slows, and the casserole starts with less developed flavor.
• Let the baked casserole rest for the full 10 minutes before cutting. The eggs continue setting during that pause, which gives cleaner portions and keeps melted cheese from running across the dish.
• For a more browned top, place the dish under the broiler briefly only after the center has reached 165°F. Watch closely, since parmesan colors faster than cheddar.

Serve a square of casserole with a sharply dressed arugula salad, sliced cucumber, or roasted asparagus. A spoonful of salsa verde or a squeeze of lemon gives the rich cheese filling needed contrast. For a larger family-style table, add avocado wedges and a bowl of radishes. Skip low-carb bread here; the casserole already has enough structure to make a complete plate without adding a processed side that does little for texture or fullness.