Chicken And Broccoli Keto: What You Need To Know

Chicken and broccoli are two versatile ingredients that can be used in a variety of dishes. When it comes to keto, a low-carbohydrate method of eating, chicken and broccoli can be combined in a variety of ways to create delicious and nutritious meals. From stir-fries to casseroles, chicken and broccoli are a dynamic duo that can be enjoyed on their own or with a side of cauliflower rice, regular rice, or noodles.

Chicken and broccoli stir-fry

Chicken and broccoli are both keto-friendly ingredients, and a stir-fry is a quick and easy dish to make. Here is a recipe for a delicious keto chicken and broccoli stir-fry.

Ingredients:

• 2 tablespoons of avocado oil
• 6 boneless, skinless chicken thighs, sliced thin
• 4 cups of broccoli florets
• 1/4 cup of soy sauce or coconut aminos
• 3 tablespoons of sugar-free brown sweetener
• 1 clove of garlic, minced
• 1 teaspoon of grated ginger
• 1/2 teaspoon of xanthan gum
• Sesame seeds for garnish

Method:

First, prepare the sauce by combining the soy sauce, sweetener, garlic, ginger, xanthan gum, and a dash of water in a medium-sized bowl. Whisk the ingredients together and set the sauce aside.

Next, heat the avocado oil in a large skillet over medium-high heat. Add the chicken thighs and broccoli florets to the skillet and stir occasionally until the chicken is cooked through, which should take around 5 minutes.

Once the chicken is cooked, pour the sauce into the skillet and increase the heat to high. Continue cooking for a few more minutes until the sauce thickens and evenly coats the chicken and broccoli.

Finally, garnish the dish with sesame seeds and serve. This recipe yields four servings.

Tips:

• It is best to have all your ingredients ready before you start cooking, as this recipe comes together quickly.
• You can substitute coconut aminos for soy sauce if you are on a strict keto diet or want to avoid soy.
• If you prefer your stir-fry with a little spice, you can add sriracha or garlic chili paste.
• This dish is excellent on its own or served with cauliflower rice for a low-carb option.

Enjoy your keto-friendly chicken and broccoli stir-fry!

Chicken and broccoli casserole

Chicken and broccoli is a keto-friendly meal, and you can make a delicious chicken and broccoli casserole with these ingredients. Here is a detailed recipe for a keto-friendly chicken and broccoli casserole.

Ingredients:

• 1/4 cup butter, divided
• 12 ounces broccoli, coarsely chopped
• 2 cloves garlic, minced
• 1 cup heavy whipping cream
• 1 1/2 cups shredded mozzarella, divided
• 1/2 cup grated parmesan cheese
• 3 cups cooked chopped chicken (about 1 1/4 lbs)

Method:

First, set a 10-inch ovenproof skillet over medium heat and add 2 tablespoons of butter. Once melted, add the broccoli and sauté until bright green and tender, which should take about 4 minutes. Remove the broccoli and set it aside in a bowl.

Next, melt the remaining butter in the pan and add the garlic, cooking for about a minute until fragrant. Then, pour in the cream and bring it to a simmer. Cook until the cream is reduced by about half, which should take around 3 to 5 minutes.

Now, stir in 1/2 cup of mozzarella and all of the Parmesan cheese until melted. You can season with salt and pepper to taste. Add the broccoli and chicken to the mixture, and top with the remaining mozzarella cheese.

Finally, preheat the broiler and place the pan about 6 inches from the heat source. Broil until the cheese is golden brown and starting to brown, which should take 2 to 5 minutes, depending on your broiler's intensity.

Tips:

• Use an ovenproof skillet that can go straight from the stovetop to the oven.
• Use plenty of broccoli, around 3 cups, to make it a full one-pan meal.
• Chop the broccoli florets coarsely so they cook evenly and thoroughly. Fresh broccoli is best, but if using frozen, be sure to thaw completely and briefly sauté first.
• Make a basic keto alfredo sauce with butter, cream, Parmesan cheese, and garlic. There's no need for flour or cream cheese to thicken it.
• Any pre-cooked chicken will work. You can quickly cook chicken thighs in chicken broth or use rotisserie chicken.
• Feel free to experiment with different cheeses such as cheddar, Gruyere, Fontina, or dairy-free alternatives.

Enjoy your keto-friendly chicken and broccoli casserole!

Chicken and broccoli nutritional value

Chicken and broccoli is a popular meal option for those on the keto diet. This is because it is a low-carb, high-fat, and high-protein meal. Here is a breakdown of the nutritional value of chicken and broccoli:

Chicken

Chicken is a good source of protein and is considered a healthier meat option than beef. The amount of fat in chicken varies depending on whether it is white or dark meat, with white meat containing less fat. According to FoodData Central, 4 ounces of raw boneless and skinless chicken breast contains 136 calories, 25.4 grams of protein, 2.96 grams of total fat, zero grams of carbohydrates, zero grams of fiber, and 50.8 milligrams of sodium.

Broccoli

Broccoli is a nutrient-dense vegetable that is low in both calories and salt. It is a good source of vitamin C, vitamin K, potassium, manganese, calcium, and B vitamins. Additionally, it is a cruciferous vegetable, which means it contains beneficial sulfur compounds called glucosinolates. According to FoodData Central, 1 cup of chopped raw broccoli contains 30.9 calories, 2.57 grams of protein, 0.34 grams of total fat, 6.04 grams of carbohydrates, 2.37 grams of fiber, and 30 milligrams of sodium.

Chicken and Broccoli Calories

The number of calories in chicken and broccoli dishes can vary greatly depending on the ingredients and sauces used. A packaged chicken and broccoli meal containing 397 grams can have around 380 calories, with a macronutrient breakdown of 67% carbs, 18% fat, and 15% protein. A cup of chicken and broccoli can have around 256 calories, with a calorie breakdown of 37% fat, 35% carbs, and 29% protein.

Keto-Friendly Chicken and Broccoli Recipes

Chicken and broccoli can be combined in various keto-friendly recipes, such as stir-fries, casseroles, and skillet meals. These recipes often include additional ingredients like cheese, heavy cream, avocado oil, and spices to enhance the flavor and nutritional profile of the dish.

Chicken and broccoli variations

Chicken and broccoli is a great combination for a keto meal. Here are some tasty variations on the theme:

Cheesy Chicken Broccoli Casserole

This is a simple, hearty and satisfying one-pan meal that can be prepared in 25 minutes and has less than 5g net carbs per serving. It's a great option for a busy weeknight dinner. Here's what you'll need:

• Heavy whipping cream
• Mozzarella or cheddar cheese
• Broccoli
• Butter
• Garlic
• Parmesan cheese
• Chicken

To prepare this dish, start by sautéing the broccoli in butter until it's bright green and just tender. Then, make a basic keto alfredo sauce by simmering heavy cream with butter, Parmesan cheese, and garlic. Add the cooked broccoli and chicken to the sauce, top with mozzarella cheese, and broil until the cheese is golden brown.

Keto Chicken and Broccoli Stir Fry

This Chinese-inspired stir fry is a tasty and quick option for a weeknight dinner. It's light on calories but big on flavor. Here's what you'll need:

• Avocado oil
• Boneless skinless chicken thighs
• Broccoli florets
• Soy sauce or coconut aminos
• Sugar-free brown sweetener
• Garlic
• Ginger
• Xanthan gum
• Sesame seeds

To prepare this dish, heat avocado oil in a large skillet and add the chicken and broccoli. Cook until the chicken is done. Then, add the sauce, which is made by combining soy sauce, sweetener, garlic, ginger, xanthan gum, and water. Cook until the sauce thickens, and garnish with sesame seeds.

Extra Cheesy Keto Chicken Broccoli Casserole

This casserole is a creamy, cheesy delight that's perfect for a family dinner. It's easy to prepare and can be made in about 30 minutes. Here's what you'll need:

• Broccoli florets
• Cream cheese
• Mayonnaise
• Grated cheddar cheese
• Garlic powder
• Ground black pepper
• Salt
• Cooked, chopped chicken
• Grated Parmesan cheese

To prepare this dish, start by steaming the broccoli in the microwave. Then, mix together the cream cheese, mayonnaise, cheddar cheese, garlic powder, salt, and pepper. Stir this mixture and the chicken into the steamed broccoli, and transfer to a baking dish. Sprinkle Parmesan cheese on top and bake for 15 minutes.

Chicken and broccoli meal prep

Chicken and broccoli is a keto-friendly meal, and there are several recipes for chicken and broccoli meal prep. Here is a detailed guide on how to prepare chicken and broccoli for your weekly meal prep.

Ingredients:

For this recipe, you will need the following ingredients:

• 1 cup of jasmine rice
• 3/4 teaspoon of salt
• 4 chicken breasts or thighs (boneless and skinless)
• 1 teaspoon of brown or granulated sugar
• 1/2 teaspoon each of paprika, cumin, and garlic powder
• Olive oil
• 2-3 cups of broccoli florets
• Water for steaming
• Ranch dressing (optional)

Cooking Instructions:

• Start by cooking the rice. Bring water to a boil in a medium saucepan, stir in the rice, cover, and reduce the heat to low. Simmer for about 15 minutes until all the water is absorbed.
• While the rice is cooking, season your chicken with the brown sugar, paprika, cumin, garlic powder, salt, and pepper.
• Heat a large skillet or heavy-duty pan over medium-high heat and add 1-2 tablespoons of olive oil.
• Add the chicken to the pan and cook for 5-6 minutes on each side until cooked through and lightly charred.
• Remove the chicken from the pan and set aside to rest for at least 5 minutes before cutting into slices or bite-sized pieces.
• Steam the broccoli. You can do this by blanching it in boiling water for 1 minute or steaming it in the microwave with a small amount of water for about 3 minutes.
• Assemble your meal prep bowls. In each container, add 2/3 cup of rice, top with sliced chicken and broccoli florets.
• Optionally, you can add a small container of ranch dressing to drizzle over your meal when you're ready to eat.
• Cover and refrigerate your meal prep bowls. They will stay fresh for up to 4 days.

Variations:

You can also try different variations of this meal prep:

• Swap the rice for couscous, quinoa, or cauliflower rice.
• Add some extra vegetables, such as carrots, bell peppers, or mushrooms.
• Try different seasonings on your chicken, such as lemon pepper, Italian herb blend, or a BBQ rub.
• Include a source of healthy fats like avocado slices or a sprinkle of chopped nuts.

Keto Option:

If you're following a keto diet, you can easily adapt this meal prep by omitting the rice and increasing the amount of broccoli or adding other low-carb vegetables. Additionally, you can try a keto-friendly sauce like an alfredo or a stir-fry sauce made with soy sauce and xanthan gum.

Meal prepping chicken and broccoli is a great way to ensure you have a healthy and delicious option ready to go for your meals throughout the week. Enjoy!

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