Keto Chow Chicken and “Rice” Casserole
Serving: 9
Calories: 341.2kcal
Ingredients
Cream of Chicken Ingredients
- 8 oz heavy cream
- 12 oz chicken broth
- 2 servings Savory Chicken Soup Keto Chow (or 2 scoops)
Casserole Ingredients
- 4 chicken thighs
- 2 oz chicken broth remaining from soup
- 16 oz steamed broccoli drained and chopped
- 16 oz steamed riced cauliflower drained
- 2 cup shredded cheese
- 1/2 medium yellow onion diced (or 2 tbsp dried chopped onion)
- 3 cloves garlic minced
- 1 tsp onion powder
- 2 tsp salt
- 1/2 tsp pepper
Instructions
Cream of Chicken Directions
- Blend all together and let sit in fridge; overnight is best. You want this mixture thick like a can of cream of chicken soup. Make sure if using blender to not overmix and make butter with your heavy cream.
Casserole Directions
- Preheat oven to 350 degrees. Cook chicken thighs in the remaining 2 oz of chicken broth. A pressure cooker (such as an InstantPot) can be used; thawed chicken, 20 min poultry setting. Add more liquid if needed. Remove chicken and shred the meat, discarding as much liquid as possible.
- Place steamed and well-drained broccoli in bottom of 9x13 pan. In a large bowl, mix shredded meat, riced cauliflower, 1 cup of the shredded cheese, onion, garlic, onion powder, salt, pepper, and your cream of chicken replacement.
- Test for flavor and add more salt if desired. Once happy with the flavor, pour chicken mixture over top of broccoli. Top with remaining 1 cup of cheese.
- Bake at 350 degrees for 20-30 mins.
Notes
I steamed the broccoli and cauliflower the night before, placed paper towels in their own colander, and let them drain overnight into separate bowls. This seemed to work well to minimize extra liquid.
Make sure you add extra salt and onion powder if you enjoy those flavors. I also add extra garlic to make it delicious.
Bone-in, skin-on chicken thighs worked well for this recipe and shredded easily after being cooked in my InstantPot.
This recipe can be frozen! Thaw before baking, and bake a bit longer until cheese is bubbly.
Nutrition Facts
Keto Chow Chicken and “Rice” Casserole
Serving Size
1 serving
Amount per Serving
Calories
341.2
% Daily Value*
Fat
24.4
g
38
%
Saturated Fat
12.6
g
79
%
Trans Fat
0.7
g
Polyunsaturated Fat
1.86
g
Monounsaturated Fat
6.21
g
Cholesterol
91.9
mg
31
%
Sodium
1079.2
mg
47
%
Potassium
498.35
mg
14
%
Carbohydrates
8
g
3
%
Fiber
3.6
g
15
%
Sugar
2.6
g
3
%
Sugar Alcohol
0.04
g
Net Carbs
4.37
g
Protein
24.2
g
48
%
Vitamin A
746.96
IU
15
%
Vitamin C
27.68
mg
34
%
Calcium
372.71
mg
37
%
Iron
1.14
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition
Serving: 1serving | Calories: 341.2kcal | Carbohydrates: 8g | Protein: 24.2g | Fat: 24.4g | Saturated Fat: 12.6g | Polyunsaturated Fat: 1.86g | Monounsaturated Fat: 6.21g | Trans Fat: 0.7g | Cholesterol: 91.9mg | Sodium: 1079.2mg | Potassium: 498.35mg | Fiber: 3.6g | Sugar: 2.6g | Vitamin A: 746.96IU | Vitamin C: 27.68mg | Calcium: 372.71mg | Iron: 1.14mg | Sugar Alcohol: 0.04g | Net Carbs: 4.37g
Photos by Sarah DeYoung Photography
I made this tonight. Absolutely delicious. I used frozen veggies, cut the chicken up in chunks and cooked it in bacon grease rather than shredding it, skipped the onion, and didn’t really measure the onion powder and crushed garlic, just kind of kept adding it until I thought it was enough. But it turned out fantastic. Thanks for the recipe for “cream of chicken soup.” I have a feeling that can be used to keto-fy a lot of other recipes.
I apologize if I overlooked the true measurement, but, from what I noticed, 1 serving is equal to 1/9th of the total recipe casserole? Or do you have an actual measuring cup or weight equivalent for 1-serving? Thanks, and it looks delicious!
It would be about 250 grams. :)