This dish may be a little different than what you think of as casserole. But many people prefer this Keto chicken casserole with crunchy vegetables over more traditional versions.
What is Casserole?
It really depends on who you ask. Or, likely, where you’re from. In many parts of the world, “casserole” is referring to the actual container used to cook and serve the food.
In Ireland, Australia, New Zealand, and the UK, casseroles are similar to stews. You’ll start the meat and vegetables on the stove and finish them in the oven, where they cook slowly in liquid.
In the U.S., however, casseroles tend to be a more indulgent affair. They might still have chicken or fish (tuna is popular), and vegetables, but those are combined with starchy potatoes or pasta and lots of dairy.
While popular, I know of some people who can’t handle the texture of American casseroles. The gooeyness and mushy texture aren’t to their liking.
These folks will fare better with this Keto casserole, which keeps the veggies crisp and doesn’t have cooked-down starch.
How I Made This Keto
As you can guess from the background info on casseroles, some versions are Keto to begin with. You’re really just talking about meat, veggies, and broth.
The American version, however, needs some adjustments to earn a place on your table.
First, this version does not include noodles or potatoes. Carbs on that level would ruin your ketosis and your hard work.
Next, I prefer to avoid dairy, so this is not a creamy casserole. If you prefer creamy versions there are still ways to do it on Keto, but that’s not my goal today.
I also did not add flour to thicken the broth. This casserole is not meant to be thick and heavy, so it doesn’t need it.
More About Your Macros
If you’ve done your homework, you know that it’s important to keep the carbs down on Keto. You’re probably also aware that you should also consider your other “macros”, protein and fat.
It seems like a lot of work, but it doesn’t have to be. The first step is knowing how much of each macro-nutrient you should eat in a day to achieve your goals.
You can do that with this simple one-question Keto calculator. It’ll let you know your limits, so you can make sure you stay within your limits for optimal results.
A vibrant, flavorful and light casserole.
- 4 chicken breasts, diced
- 3 Tablespoons (45 ml) avocado oil, to cook with
- 3 cloves of garlic, peeled and minced
- 1/4 cup (60 ml) gluten-free tamari sauce or coconut aminos
- 1 cup (240 ml) bone broth (or beef broth)
- 1 green bell pepper, diced
- 1 zucchini, diced
- 1 tomato, diced
- 1/2 red onion, sliced
- Salt and pepper, to taste
- Preheat oven to 325 F (160 C).
- Add avocado oil to a hot frying pan and brown the chicken cubes.
- Add in the garlic, tamari sauce, bone broth and bring to a boil. Pour into a baking dish.
- Bake uncovered for 1 hour.
- Then add in the diced pepper, zucchini, tomato, and onion and bake for 10 minutes.
- Season with additional salt and pepper, if needed.
All nutritional data are estimated and based on per serving amounts.
Net Carbs: 3 g
- Calories: 344
- Sugar: 2 g
- Fat: 21 g
- Carbohydrates: 4 g
- Fiber: 1 g
- Protein: 32 g