Can you eat too much chicken on keto?

Yes, it’s possible. While chicken is an excellent source of protein, eating too much protein on keto can interfere with ketosis. The ketogenic diet relies on high fat and moderate protein. Overdoing protein may trigger gluconeogenesis—a process where excess protein converts to glucose, potentially raising blood sugar levels. The key is balance . A portion-controlled keto chicken casserole with adequate fats (like cheese, cream, and healthy oils) ensures you stay within optimal macronutrient ratios.

Does chicken casserole have carbs?

Yes—but very few if made keto-style. Traditional casseroles often include pasta, flour, or starchy vegetables. A keto chicken casserole , however, uses low-carb substitutions like cauliflower, spinach, or zucchini. Expect anywhere from 3 to 6 net carbs per serving , depending on ingredients. Always check nutritional labels and use keto-friendly thickeners to keep carbs under control.

What thickens chicken casserole?

In a standard recipe, flour or cornstarch might be used—but these aren’t keto-friendly. Instead, a keto chicken casserole relies on these low-carb thickeners: Cream cheese Xanthan gum Eggs (for structure) Shredded cheese Almond or coconut flour (in small amounts) These provide body and a creamy texture without adding excess carbs. For extra depth, some people also use psyllium husk or glucomannan powder in moderation.

What's the difference between a chicken stew and a casserole?

Great question. While both dishes may include similar ingredients like chicken, vegetables, and broth, they differ in how they’re cooked and their final texture. A chicken stew is typically simmered on the stovetop and has a broth-heavy, liquid-based consistency, making it more like a soup. In contrast, a chicken casserole is baked in the oven and tends to be creamy or cheesy with very little liquid. The consistency is more solid and sliceable. A keto chicken casserole usually contains cream-based sauces and is baked until set, while a stew remains soupy and often includes more carbs unless adapted for keto.

Keto Chicken Casserole – The Best Low-Carb Dinner Recipe (Easy & Cheesy)

Description

This keto chicken casserole is the ultimate low-carb comfort food—creamy, cheesy, and packed with flavor. It’s perfect for busy weeknights or meal prep Sundays. Loaded with juicy chicken, tender broccoli, and a rich cheese sauce, this dish delivers on both taste and nutrition while staying keto-friendly.

Ingredients

Scale

2 cups cooked chicken breast or thighs, shredded or cubed
1 ½ cups broccoli florets, lightly steamed
¾ cup cream cheese, softened
½ cup heavy cream
1 ½ cups shredded cheddar cheese (divided)
1 teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon paprika
Salt and black pepper to taste
1 tablespoon olive oil or butter for greasing
Fresh parsley, chopped (optional garnish)

Instructions

Preheat oven to 375°F (190°C). Lightly grease a medium-sized casserole dish with butter or olive oil.
Steam broccoli for about 3–4 minutes until just tender. Drain and set aside.
Prepare the sauce: In a large mixing bowl, combine softened cream cheese, heavy cream, 1 cup of shredded cheddar cheese, garlic powder, onion powder, paprika, salt, and pepper. Stir until smooth.
Add the chicken and broccoli to the sauce and mix until everything is evenly coated.
Transfer the mixture into the prepared casserole dish. Spread it out evenly.
Top with remaining cheese and sprinkle with extra paprika if desired.
Bake uncovered for 25–30 minutes until bubbly and the cheese is golden brown.
Let it cool for 5–10 minutes before serving. Garnish with chopped parsley if using.

Notes

You can use rotisserie chicken to save time. Just remove the skin and shred the meat.
Add mushrooms, spinach, or cauliflower for variety.
Letting the casserole rest before serving helps it firm up and makes it easier to slice.
Store leftovers in an airtight container in the fridge for up to 4 days. Reheat gently in the oven or microwave.

Prep Time: 15 minutes
Cook Time: 30 minutes
Category: Main Course
Method: Baking
Cuisine: American

Nutrition

Serving Size: 1 portion
Calories: 360
Sugar: 2g
Sodium: 420mg
Fat: 26g
Saturated Fat: 12g
Unsaturated Fat: 13g
Trans Fat: 0g
Carbohydrates: 5g
Fiber: 1g
Protein: 28g
Cholesterol: 115mg

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