Keto Chicken Broccoli

Easy Keto Chicken Broccoli Lasagna

Ingredients

• For the Lasagna Layers:
• 2 large chicken breasts, cooked and shredded
• 2 cups broccoli florets, steamed
• 1 cup ricotta cheese
• 1 cup shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1 large egg
• 2 cloves garlic, minced
• 1 cup marinara sauce (sugar-free)
• 1/4 cup fresh basil, chopped
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon Italian seasoning
• For the Cheese Topping:
• 1 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese

Instructions

1. Preheat the Oven:

• Turn the oven on to 375°F, or 190°C.

1. Prepare the Ingredients:

• Cook and shred the chicken breasts. For convenience, you can bake, boil, or utilise rotisserie chicken.
• Steam the broccoli florets until tender but still crisp, then chop them into smaller pieces.
• Chop the basil and mince the garlic.

1. Mix the Ricotta Layer:

• In a mixing bowl, combine the ricotta cheese, shredded mozzarella, grated Parmesan, egg, minced garlic, chopped basil, salt, black pepper, and Italian seasoning. Mix until well combined.

1. Assemble the Lasagna:

• Spread a thin layer of marinara sauce on the bottom of a 9×13-inch baking dish.
• Layer half of the shredded chicken over the sauce.
• Spread half of the ricotta cheese mixture over the chicken.
• Add half of the steamed broccoli on top of the ricotta mixture.
• Repeat the layers: remaining chicken, remaining ricotta mixture, and remaining broccoli.
• Pour the rest of the marinara sauce over the final broccoli layer.

1. Add the Cheese Topping:

• Sprinkle the top with 1 cup of shredded mozzarella cheese and 1/4 cup of grated Parmesan cheese.

1. Bake the Lasagna:

• Bake the baking dish for 20 minutes in a preheated oven covered with aluminium foil.
• Remove the foil and bake for an additional 10-15 minutes, until the cheese is melted and bubbly, and the top is golden brown.

1. Serve:

• Before slicing and serving, let the lasagna to cool for approximately ten minutes. If preferred, garnish with more fresh basil.

Serving

• This recipe makes approximately 6 servings.

Nutritional Information (Per Serving)

• Calories: 380 kcal
• Protein: 35g
• Fat: 22g
• Carbohydrates: 8g
• Fiber: 2g
• Net Carbs: 6g

Detailed Nutritional Breakdown (Per Serving)

• Total Calories: 380 kcal
• From Protein: 35g x 4 = 140 kcal
• From Fat: 22g x 9 = 198 kcal
• From Carbohydrates: 6g x 4 = 24 kcal
• From Fiber: 2g x 0 = 0 kcal
• Macronutrients:
• Protein: 35g
• Total Fat: 22g
  • Saturated Fat: 10g
  • Monounsaturated Fat: 8g
  • Polyunsaturated Fat: 2g
• Total Carbohydrates: 8g
  • Dietary Fiber: 2g
  • Sugars: 3g
• Net Carbs: 6g
• Micronutrients:
• Calcium: 320mg (25% DV)
• Iron: 1.5mg (8% DV)
• Vitamin A: 800 IU (16% DV)
• Vitamin C: 30mg (50% DV)

Prep and Cook Time

• Prep Time: 20 minutes
• Cook Time: 35 minutes
• Total Time: 55 minutes

Tips for the Perfect Keto Chicken Broccoli Lasagna

1. Choose High-Quality Cheese:

• Opt for full-fat cheese to keep the recipe keto-friendly. Full-fat cheeses melt better and add more richness to the lasagna.

1. Use Fresh Herbs:

• Fresh basil and garlic elevate the flavors significantly. If fresh herbs are not available, dried herbs can be used but in lesser quantities.

1. Customize Your Veggies:

• While broccoli is a great low-carb vegetable, you can mix in other keto-friendly veggies like spinach, zucchini, or mushrooms for variety.

1. Avoid Watery Lasagna:

• Ensure the broccoli is well-drained after steaming to avoid extra moisture. This helps keep the lasagna from becoming soggy.

1. Storage and Reheating:

• Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 350°F (175°C) until warmed through.

This keto chicken broccoli lasagna is a delicious and healthy twist on a classic comfort food. Enjoy this meal knowing it’s low in carbs, high in protein, and packed with nutritious ingredients.