Keto Chicken Zucchini Casserole

Keto Chicken Zucchini Casserole is a low-carb healthy and nutritious dish. It contains every nutrient a body requires like fats, proteins, minerals, and vitamins without having any extra carbs. When you have surprise guests over then the assembled and frozen casserole will help you a lot. Once you insert the frozen casserole in the oven. Entertain your guests meanwhile the oven does its magic. Keto Chicken Zucchini Casserole consists of cooked chicken, low-carb veggies, and creamy sauce. It contains 7.1 g of net carbs in a serving of a cup.

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EQUIPMENT:

• A skillet
• 1 wooden spoon
• Casserole dish 1
• An oven

INGREDIENTS:

• 3 Zucchini, medium.
• Mushrooms, 227 g
• 1+1 tablespoon of oil.
• Half of an onion, large.
• 1/2 + 1/4 teaspoon of salt.
• Reduced sodium chicken broth, One-third cup.
• 1/4 + 1/4 tsp of black pepper.
• Breast of chicken, 454 grams (without skin and bones)
• 170 grams of cheese blend, swiss, and gruyere.
• Half a cup of cream.
• Sour cream, 1/2 cup.

INGREDIENT NOTES:

• CHICKEN BROTH: You either buy the chicken broth from any store or make it at home. Keep the amount of salt low. If you are using regular broth with salt then lower the amount of salt in veggies and chicken.
• SHREDDED CHEESE: The recipe here uses a Swiss-gruyere cheese blend. It gives the sauce a little sweet and nutty flavor. If you don’t find the blend then grate gruyere and Swiss cheese separately and use both of them equally. If you use a combination of grated parmesan and mozzarella cheese then you get a mild flavor.
• SOUR CREAM: We are using cream cheese already. Sour cream provides extra creamy flavor with a zesty touch.
• HEAVY CREAM: It also gives a creamy texture. If you want the lighter version then use half cream and half milk or only whole milk. This will disturb the thickness of the sauce.
• VEGETABLES: The recipe uses half-circle-cut zucchini, sliced mushrooms, and diced onions. You are welcome to include any low-carb veggies. If you don’t like or get the zucchini then use yellow squash.
• CHICKEN: It is up to you that you choose boneless & skinless chicken thighs or breasts. Make 1-inch pieces of that. If you have any remaining rotisserie chicken, chicken bites, or instant pot shredded chicken, you are in luck. It saves you time and effort while preparing the casserole.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTIONS:

• COOKING CHICKEN:

1. Use paper towels to dry the pieces of chicken.
2. Add 1/4th teaspoon of pepper and half tsp of salt and season properly.
3. Place a skillet on normal to high flame and add a tablespoon of oil to it.
4. Add the pieces of chicken once the oil heats up.
5. Cook them for 6 or 8 minutes.
6. Change the side of the pieces after a minute or two to cook it from all sides.
7. When you observe that the chicken is tender and light golden-brown from all sides dish it out in a bowl. Cover to keep it warm.

• COOKING VEGGIES:

1. Use the same skillet and heat the remaining 1 tablespoon of oil.
2. Lower the flame to normal.
3. Add onions and mushrooms once the oil heats up.
4. Cook till mushrooms and onion get tender and all the liquid evaporates.
5. At this point add zucchinis, turning the flame to high.
6. Add the remaining pepper and salt and mix well.
7. Cook on high flame for ten minutes without covering till most of the water evaporates.
8. As you see the zucchini become soft and little brown. Turn the flame off.
9. Drain the veggies if any liquid remains. Otherwise, transfer them directly to the bowl with the chicken.

• SAUCE PREPARATION:

1. Add the broth of the chicken and cream in the same skillet.
2. Take the wooden spoon and mix well.
3. Now turn on the normal to high flame.
4. Bring the mixture to a boil.
5. Then cook it until it coats the back of a spoon with its thin layer.
6. Now add 85 g of grated cheese and wait for it to melt.
7. After melting, turn off the flame and put the skillet down from the stove.
8. Add pepper, sour cream, and salt and mix well.

• ASSEMBLING AND BAKING:

1. Turn the oven switch on, heat it to 191 degrees C, and start assembling.
2. Check the cooked veggies and chicken.
3. If you see any water then drain it.
4. Mix the creamy sauce that you have prepared.
5. Transfer the whole mixture to the casserole dish and spread it evenly.
6. Sprinkle the remaining 85 grams of grated cheese.
7. Insert the casserole dish in the oven till the cheese melts.
8. Keep the dish on the top rack near the flame to get the crispy golden-brown crust.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

TIPS:

• If you don’t want your casserole to be watery then properly cook the vegetables. Remove complete moisture from them.
• When you are going to assemble then watch out for any water in the prepared veggies and chicken.
• The use of a wooden spoon will be more convenient while melting the cheese. The whisk will be difficult for you.
• The flame should be according to the material of the skillet that you have. Non-stick pans need high heat while if you are using a cast iron skillet then you should keep the flame low.
• You have to add the salt as per the taste of the sauce. If you take regular broth with normal salt and your cheese is salty too then you may not need to add salt.
• If you take the broth without salt and your cheese doesn’t have salt either then you may need to add salt.

STORAGE INSTRUCTIONS:

• FREEZER: Assemble the casserole and wrap it properly. Use the freezer to keep it safe for 90 or 100 days.
• FRIDGE: If you have half or a quarter part of the casserole remaining. Lock it in the container and consume it in 3 or 4 days.
• REHEAT: If you heat the frozen casserole directly then it will take 35 or 40 minutes to heat up. If you defrost it the night before by keeping it in the fridge then you can save lots of time. You only have to wait for 15 or 17 minutes while it is warming up in the oven.
• MAKE AHEAD: Place the chopped and tendered veggies in a locked container in the fridge. Also, cook the chicken or use previously stored chicken. When you want to bake, make the sauce quickly, and assemble it with the chicken and vegetables. Let the oven do the remaining work.
• If you want the casserole without the hassle of even assembling it at the time of serving. Wrap the fully assembled casserole and keep it either in the fridge for 3 or 4 days or in the freezer for 90 or 100 days. You have to put it in the oven for the required time when you want to eat or serve or eat.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

FAQs:

What happens if you don’t cook the veggies properly?
If you don’t cook the veggies with patience then they release their moisture while baking. As a result, your casserole will be watery. That’s why it is necessary to cook the veggies properly.

What is so special about this dish?
It contains all the nutrients like protein, fats, minerals, and vitamins from the veggies with low amounts of carbs. Thus, making it an ideal meal for the individuals on ketosis. Moreover, it can be fully prepared earlier which saves your time and effort when you want to eat or serve it.

Is it compulsory to stick to the veggies that you use in the recipe?
You can choose any of your favorite combinations of low-carb veggies. You are welcome to add or replace the written veggies with yellow squash, bell peppers, or broccoli.

Can we use a whisk to melt the shredded cheese?
If you use the whisk to melt the cheese in the sauce, it will be difficult for you to separate the cheese clumps from the whisk. So, use a wooden spoon here.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL INFORMATION PER SERVING:

Yield: 5 servings (5 cups)
Single serving: 1 cup.
Calories: 451 kcal
Carbohydrates: 9 grams
Net carbohydrates: 7.1 g
Proteins: 33 grams
Fats: 32 g
Fiber: 1.9 grams
Sugar: 5.9 g

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS