Creamy Low Carb Chicken Casserole

Gathering Ingredients

Core ingredients:

• 2 lb cooked chicken (rotisserie or poached, shredded or diced)
• 4 cups cauliflower florets (or 4 cups riced cauliflower for lower texture)
• 8 oz cream cheese (full-fat, room temperature)
• 1 cup heavy cream or half-and-half for slightly lighter texture
• 1 cup chicken broth (low-sodium)
• 2 cups shredded cheddar (sharp for flavor)
• 1 tbsp xanthan gum or 2 tbsp almond flour as a thickener
• Aromatics and seasoning: 1 small onion, 2 garlic cloves, 1 tsp kosher salt, 1/2 tsp black pepper, 1/2 tsp smoked paprika
• Optional low-carb topping: 1/2 cup crushed pork rinds, extra 1/2 cup cheddar for browning

Purchasing and freshness tips: choose fresh cauliflower without brown spots; purchase full-fat dairy for stable sauce and richer mouthfeel; use low-sodium broth to control salt. If using frozen cauliflower, thaw and squeeze excess water with a clean towel before cooking to prevent a watery casserole.
Substitutions and keto swaps: replace cauliflower with equal-volume broccoli florets or a cauliflower-broccoli mix; swap heavy cream for coconut cream in case of dairy intolerance, and use tapioca starch sparingly for thickening if xanthan gum is unavailable.
Portion planning: 8 servings typically use 2 lb chicken and 4 cups cauliflower; scale ingredients by 1.5x for 12 servings. For meal prep, double the recipe and freeze in 9x13 pans for later reheating.

Essential Equipment

Required tools:

• 9x13-inch baking dish for even depth and predictable bake time
• Large skillet (10–12 inch) for sautéing aromatics and finishing sauce
• Mixing bowls for combining sauce and chicken
• Whisk and rubber spatula to create smooth sauce and scrape pan
• Cheese grater for freshly shredded cheddar (melts better than pre-shredded)
• Instant-read thermometer to verify internal chicken temperature (should be 165°F when cooking raw pieces)

Optional but useful: oven-safe skillet for stovetop-to-oven transfer to reduce dishwashing and maintain heat; silicone spatula for non-stick surfaces; food processor if making riced cauliflower from heads to control texture. If preparing chicken from raw, use a medium saucepan to poach chicken in seasoned broth for moist shredded meat.
Maintenance and cleanliness: preheat the oven while assembling to prevent overcooking during wait time; line the baking dish with foil for easier cleanup and to allow lifting the casserole out to rest; always place hot pans on a heatproof surface and allow a 10–15 minute resting time before serving to let the sauce set and thicken slightly.

Prep: Chicken, Vegetables, and Low-Carb Add-ins

Preparing the chicken: if using cooked rotisserie chicken, remove skin and shred meat with two forks or cut into 1/2-inch cubes for even distribution. For cooking raw chicken: poach boneless breasts in simmering seasoned broth until internal temperature reaches 165°F, then cool slightly and shred. Avoid overcooking raw chicken during poaching; residual heat will continue to cook during baking.
Vegetable prep: trim cauliflower into uniform florets if using whole; for riced texture, pulse florets in a food processor to small grains and steam-sauté briefly to remove excess moisture. For broccoli or a mix, cut florets to match cauliflower size so all pieces cook evenly. Slice mushrooms thinly and sauté until liquids evaporate before adding to the casserole to prevent a watery final dish.
Aromatics and layering: finely dice onion and mince garlic; sweat onion in 1–2 tbsp butter or oil in the skillet until translucent, then add garlic for 30 seconds to release flavor without browning. If using raw bell pepper or celery, sauté until just tender. Layer heavier, lower-moisture vegetables first in the baking dish so juices migrate uniformly.
Add-ins and texture contrasts: fold in chopped cooked bacon or sautéed mushrooms for umami; stir in 1/2 cup chopped fresh herbs such as parsley for brightness after baking. For extra body, fold in cooked riced cauliflower that has been squeezed dry; for creamier mouthfeel, reserve a small amount of shredded cheddar to mix into the casserole and the rest for a top layer to brown.

Creamy Low-Carb Sauce: Ingredients and Technique

Sauce base components: combine cream cheese, heavy cream, and chicken broth as the liquid foundation. Use full-fat cream cheese for smoothness; room-temperature cream cheese blends without lumps. If using almond flour as the thickener, toast lightly in the skillet with butter to develop a nutty flavor before adding liquids.
Thickening methods: for a keto-friendly binder, use xanthan gum sparingly—start with 1/8 tsp whisked into cold liquid to prevent clumping, then heat to activate. Alternatively, use 2 tbsp almond flour or 1 tbsp psyllium husk for a slightly denser texture. If using beaten egg as a custard-style binder, temper the egg with a small amount of hot sauce before stirring into the hot mixture to avoid curdling.
Technique to avoid separation: melt cream cheese over low heat and whisk in a portion of warm broth to loosen before adding the rest of the liquids. Bring the sauce to a gentle simmer—do not boil vigorously—to allow thickeners to activate without breaking the emulsion. Add shredded cheddar off heat and stir until just melted for a glossy sauce; overheating can cause graininess.
Seasoning and final tweaks: taste and adjust salt after the cheese is added because cheese concentration affects seasoning. Add 1 tsp Dijon mustard for brightness and 1/4 tsp nutmeg for warmth if desired. If the sauce is too thin, simmer 3–5 minutes to reduce; if too thick, whisk in up to 1/4 cup additional broth or cream to reach a spoon-coating consistency.

Cooking Process and Assembly

Sauté and combine: heat 1–2 tbsp butter or oil in the skillet over medium heat, sauté diced onion until translucent, add minced garlic for 30 seconds, then add riced or lightly blanched cauliflower and sauté until excess moisture evaporates. Transfer cooked vegetables to a large bowl.
Make the sauce: in the same skillet, reduce heat and soften room-temperature cream cheese; whisk in chicken broth and heavy cream until smooth, then add xanthan gum or almond flour as thickener while whisking. Stir in 1 to 1 1/2 cups shredded cheddar to melt into a glossy sauce. Adjust seasoning with salt, pepper, and smoked paprika.
Assemble layers: in the prepared baking dish, combine shredded chicken and sautéed vegetables, then pour the warm sauce over and fold gently to coat all pieces. Spread the mixture evenly to a uniform thickness so baking time is consistent. Sprinkle the remaining 1/2 cup cheddar over the surface for browning and optionally top with crushed pork rinds or almond flour mixed with parmesan for added crunch.
Covering and ventilation: tent the baking dish with foil during the first part of baking to retain moisture, then remove foil for the last 10–15 minutes to brown the cheese. For a crisper top, switch to broil for 2–3 minutes while watching closely. Let the casserole rest 10–15 minutes after removing from the oven to allow the sauce to set and prevent runny slices.

Baking Time, Temperature, and Texture

Oven temperature guidance: preheat oven to 375°F (190°C) for conventional ovens; reduce to 350°F for convection ovens and check 10 minutes earlier. A 9x13-inch dish with a 2-inch depth typically requires 25–35 minutes covered, then 10–15 minutes uncovered to brown the top.
Visual and tactile doneness cues: the casserole should be bubbling around the edges, the center should be set (not liquid), and the top cheese should be browned to preference. Use an instant-read thermometer to ensure internal temperature reaches at least 165°F if any raw chicken was used in assembly. A spoon test—insert and remove a spoon—should show sauce that coats without immediately running off.
Managing moisture and browning: if the casserole looks watery, remove the foil earlier and increase oven temperature by 10–15°F for the final 10 minutes to encourage evaporation. For extra crispiness on the top, combine crushed pork rinds or almond meal with grated parmesan and dot with a little butter before the final broil. Avoid broiling more than 2–3 minutes to prevent burning.
Adjustments for different cuts and add-ins: if using bone-in chicken or denser vegetables, par-cook those ingredients before assembling. Frozen vegetables should be thawed and squeezed dry. If doubling the recipe in a deeper pan, add 10–15 minutes to covered baking time and check temperature in the center.

Serving, Portioning, and Storage

Serving suggestions: let the casserole rest 10–15 minutes to firm, then portion with a spatula into 8 even servings for a standard recipe. Garnish each portion with fresh chopped parsley or chives for color and a squeeze of lemon for brightness to balance the richness. Serve with a simple salad of bitter greens to cut through the creaminess.
Portion control and calories: one serving from an 8-serving yield typically contains 1/8 of the casserole—adjust portion size for higher or lower calorie needs. Use measured scoops when meal-prepping to maintain consistent macros for keto tracking; weigh portions if precise carbohydrate control is required.
Refrigeration and shelf life: cool the casserole to room temperature no longer than 2 hours, then refrigerate in an airtight container for 3–4 days. For longer storage, freeze in individual portions in airtight containers or wrap the baking dish tightly with two layers of foil and freeze up to 3 months.
Reheating best practices: thaw frozen portions overnight in the refrigerator. Reheat covered in a 350°F oven until hot throughout (about 15–25 minutes for single portions, 25–40 minutes for larger pans), or microwave on medium power in short intervals, stirring between bursts to ensure even heating. To restore crispiness, broil uncovered 1–2 minutes after reheating in the oven while watching to avoid burning.

FAQs

Can I use low-fat dairy or milk instead of heavy cream?
Low-fat dairy will thin the sauce and increase the chance of separation when heated. If you need a lighter option, use half-and-half and reduce simmer time, or use full-fat cream cheese combined with skim milk and an extra 1/2 tbsp of almond flour as a stabilizer. For dairy-free, use coconut cream and taste for coconut notes.
What is the best thickener for keto?
Xanthan gum (used sparingly) gives a smooth texture without adding carbs—dissolve a very small amount in cold liquid first. Almond flour gives body and a slight nutty flavor; psyllium husk yields a firmer set but can alter mouthfeel. Avoid cornstarch and regular flour for low-carb goals.
Can I assemble ahead of time?
Yes. Assemble the casserole up to 24 hours in advance, cover tightly, and refrigerate. Bring to room temperature for 20–30 minutes before baking and add 5–10 minutes to cooking time if starting chilled. For longer storage, freeze before baking and add 15–25 minutes to the covered bake time when cooking from frozen.
How do I prevent the casserole from getting watery?
Dry vegetables thoroughly after cooking; squeeze excess liquid from riced cauliflower. Pre-cook mushrooms and remove their released water. Use a controlled amount of broth in the sauce and thicken properly before combining. Resting after baking helps the sauce set and reduces runniness.
Is it safe to use raw chicken in the casserole?
You can use raw boneless chicken if diced small and fully cooked during the bake, but shredding pre-cooked chicken ensures even distribution and prevents drying. If using raw, confirm center reaches 165°F before serving.
How can I add more vegetables without raising carbs too much?
Add low-carb veggies such as spinach, zucchini (drained after sautéing), or extra cauliflower. Keep starchy vegetables minimal and cook high-moisture vegetables separately to remove water before combining. Adjust seasonings and thickener ratios slightly to compensate for added volume.