High-Protein, Low-Carb Chicken Casserole

Creamy, cheesy, satisfying, and packed with protein! This easy chicken casserole is low in carbs and makes a comforting weeknight dinner or meal-prep option.

Prep Time

15 minutes

Cook Time

25–30 minutes

Servings

6

Ingredients

• 3 cups cooked chicken breast, shredded or diced
• 2 cups broccoli florets, lightly steamed
• 1 cup cottage cheese
• ½ cup plain Greek yogurt
• ½ cup shredded mozzarella cheese
• ½ cup shredded cheddar cheese
• ¼ cup grated Parmesan cheese
• 2 cloves garlic, minced
• ½ small onion, finely diced
• 1 tbsp olive oil
• 1 tsp Italian seasoning
• ½ tsp paprika
• ½ tsp onion powder
• ½ tsp garlic powder
• ½ tsp salt, or to taste
• ¼ tsp black pepper
• 2 tbsp chopped fresh parsley
• Optional: ¼ tsp red pepper flakes

Instructions

1. Preheat the oven:
   Preheat oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish.
2. Prepare the vegetables:
   Steam the broccoli until just tender but still slightly crisp. Drain well.
3. Make the creamy mixture:
   In a large bowl, combine cottage cheese, Greek yogurt, garlic, Italian seasoning, paprika, onion powder, garlic powder, salt, and black pepper. Mix until smooth.
4. Sauté the onion:
   Heat olive oil in a skillet over medium heat. Add the diced onion and cook for 2–3 minutes until softened.
5. Combine:
   Add the cooked chicken, broccoli, and sautéed onion to the creamy mixture. Stir until everything is evenly coated.
6. Assemble:
   Transfer the mixture to the prepared baking dish and spread evenly.
7. Add cheese:
   Sprinkle mozzarella, cheddar, and Parmesan evenly over the top.
8. Bake:
   Bake uncovered for 25–30 minutes, until hot and bubbly and the cheese is golden around the edges.
9. Rest and serve:
   Let the casserole rest for 5 minutes. Garnish with fresh parsley and red pepper flakes if desired.

Approximate Nutrition Per Serving

Nutrition will vary depending on the exact brands and ingredients used.

• Calories: ~390
• Protein: ~48 g
• Fat: ~17 g
• Carbohydrates: ~9 g
• Fiber: ~2 g
• Net Carbs: ~7 g
• Sugar: ~4 g

Nut Information

• Contains nuts: No
• Peanut-free: Yes, assuming all packaged ingredients are peanut-free
• Tree-nut-free: Yes, assuming all packaged ingredients are tree-nut-free
• Gluten-free: Naturally gluten-free when using certified gluten-free packaged ingredients
• Dairy-free: No — contains cottage cheese, Greek yogurt, mozzarella, cheddar, and Parmesan
• Egg-free: Yes
• Nut-free preparation: Check cheese, yogurt, seasoning, and other packaged ingredients for cross-contact warnings if cooking for someone with a severe allergy.

Tips & Variations

• Use rotisserie chicken for a faster version.
• Add spinach, mushrooms, zucchini, or cauliflower for extra vegetables.
• For even more protein, use high-protein cottage cheese and Greek yogurt.
• For a spicy version, add diced jalapeño or extra red pepper flakes.
• For meal prep, divide into 6 containers and refrigerate for up to 4 days.
• Reheat individual portions in the microwave until heated through.

Q&A

Q: Is this chicken casserole low-carb?
A: Yes. Each serving contains approximately 7 g net carbs, depending on the ingredients used.

Q: Is this casserole high in protein?
A: Yes! It provides approximately 48 g of protein per serving.

Q: Can I use leftover chicken?
A: Absolutely. Cooked leftover chicken or rotisserie chicken works perfectly.

Q: Can I make this ahead of time?
A: Yes. Assemble the casserole, cover, and refrigerate for up to 24 hours. Add a few extra minutes to the baking time if baking directly from the refrigerator.

Q: Can I freeze it?
A: Yes, although the creamy texture may change slightly after thawing. Cool completely, portion, and freeze in airtight containers for up to 2 months.

Q: What can I serve with it?
A: Serve with a green salad, roasted vegetables, cauliflower rice, or steamed green beans for a low-carb meal.

Q: Can I replace broccoli?
A: Yes. Cauliflower, zucchini, spinach, mushrooms, or asparagus are excellent alternatives.

Q: How do I store leftovers?
A: Store in an airtight container in the refrigerator for up to 4 days.

Q: Can I make it without cottage cheese?
A: Yes. You can substitute additional Greek yogurt or softened cream cheese, although the protein and nutrition will change.

Q: Is it gluten-free?
A: The basic recipe is naturally gluten-free, but always check packaged seasonings and dairy products for gluten-containing additives or cross-contact.