Keto Chicken Cauliflower Casserole Recipe [Dairy-Free, Paleo]
Casserole. I believe that’s officially defined as an ooey-gooey warm and comforting hug on a plate. Unlike your average casserole, however, this recipe offers everything your tummy wants and nothing your body doesn’t.
Taking Dairy Out of a Casserole
Along with comfort food, casseroles are synonymous with mounds of dairy. Even if you’re not avoiding lactose for health reasons, most casseroles call for far more than one should eat in one sitting.
But just because I ditched dairy doesn’t mean the taste will suffer. Some simple substitutions ensure you won’t even miss the butter and cheese.
Coconut cream replaces the traditional cream of mushroom or cream of chicken soup. Please note: That’s coconut cream, not coconut milk. If you have a can of coconut milk, however, the cream that rises to the top of the can will work provided you have enough.
Ghee, or clarified butter, is used in place of regular butter.
Mushrooms Add Some Healthy Flavor
Let’s face it. Your grandma’s chicken casserole might be delicious, but it’s not scoring you any points on the scale or at the doctor’s office. It’s time to gently push that dish aside in favor of this keto chicken cauliflower recipe.
A great add to this dish is the white button mushrooms. These low-cal ingredients add some nice texture and they’re really good for you.
White mushrooms boast a ton of B vitamins, which fuel your metabolism. Studies have also demonstrated immune system benefits from eating white button mushrooms.
They’re also stellar source of selenium, an important trace mineral that may protect against bladder cancer.
The fiber content of mushrooms also makes them an ideal choice for diabetics looking to control their blood sugar.
- 2 chicken breasts (400 g), diced
- 1 head of cauliflower (600 g), broken into small florets
- 1 head of broccoli (450 g), broken into small florets
- 1/2 medium onion (55 g), diced
- 3 Tablespoons of fresh thyme (9 g), chopped
- 2 Tablespoons of fresh parsley (2 g), chopped
- 1 Tablespoon of garlic powder (10 g)
- 4 white button mushrooms (40 g), sliced
- 1 cup of coconut cream (240 ml)
- 2 Tablespoons of ghee (30 ml), melted
- 4 Tablespoons of coconut oil (60 ml) to cook chicken in
- Salt and pepper, to taste
- Preheat oven to 350 F (175 C).
- Cook the chicken breast in the coconut oil in a frying pan. Season with salt.
- Add everything to a large baking pan (place the ghee/butter at the bottom).
- Cook uncovered for 1 hour.
All nutritional data are estimated and based on per serving amounts.
- Calories: 389
- Sugar: 5 g
- Fat: 29 g
- Carbohydrates: 14 g
- Fiber: 5 g
- Protein: 20 g