Shopping my fridge for a 30 minute keto dinner

EASY 30 MINUTE KETO MEAL. KETO CHICKEN BROCCOLI CHEDDAR CASSEROLE!

I'm taking a 30 minute keto dinner challenge and turning in some leftover ingredients in my fridge into a delicious keto chicken casserole. This one pot meal has chunks of chicken thighs, broccoli florets, riced cauliflower and lots of shredded cheese. It's the perfect comfort casserole when you don't have a lot of time to make dinner.

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⏩⏩JUMP TO ⏩⏩
00:00 Intro
00:43 Keto Breadcrumb Topping
01:19 Steamed Broccoli
02:10 Crowd Cow Sponsor
03:30 Mixing Casserole Together
05:04 Assemble Casserole
05:26 Bake Keto Chicken Casserole
05:42 Taste Test

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KETO CHICKEN BROCCOLI CASSEROLE
Makes: 6 servings

Keto Breadcrumb Topping
1/2 cup pork panko
1/2 cup grated parmesan cheese
4 tablespoons butter, melted
1 clove garlic, minced (optional)

Keto Chicken Casserole
1.25 pounds broccoli florets
2 tablespoons butter
2 pounds skinless, boneless chicken thighs, diced
1/2 cup diced yellow onion
2 teaspoons salt
3 cups cauliflower rice
2 oz cream cheese
4-8 oz sharp cheddar cheese, shredded
1/8 teaspoon cayenne pepper

1️⃣ 00:43 - Preheat oven to 400 degrees and greased a casserole dish with cooking spray. In a small bowl, combine pork panko, grated parmesan cheese, melted butter and garlic. Set aside.
2️⃣ 01:19 - Add broccoli to a microwave safe bowl. Add 2 tablespoons of water and cover with plastic wrap. Microwave 2-4 minutes until fork tender. Drain excess water. Set aside uncovered to dry out.
3️⃣ 03:30 - In a large pot, melt butter over medium high heat. Add chicken and cook until cooked through. Stir in onion and salt. Cook until onion is softened. Stir in cauliflower rice, cream cheese, shredded cheddar cheese and pepper. Add back in broccoli. Stir to combine.
4️⃣ 05:04 - Add cheesy, chicken broccoli mixture to prepared casserole dish. Top with keto breadcrumb topping. Bake at 400 degrees for 15 minutes.

MACROS (per serving)
Calories: 482
Fat: 30.7 g
Total Carbs: 7.5 g
Net Carbs: 4.4 g
Protein: 40.4 g

** Macros are based on 4 oz of cheese and no garlic.

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Music is from Epidemic Sound
#ketocasserole #ketodinner #chickencasserole

[DawnaRo]

I made this and it is DELISHIOUS! Nothing about it is bad or even slightly off. If you want left overs, better double the recipe.

[mikeandjackie]

You saved dinner today... I know its not that deep but been dragging mentally and was about to throw in the towel today. Thanks for all your hard work. 🙏 you make a huge difference.

[Lucinda_Jackson]

Devil microwave! 🤣🤣🤣

That looks delicious and so easy! Thanks! 💕

[monicafratini]

That looks delicious. I will be making that one for sure. And the best part is, I always have those ingredients on hand. Thanks for sharing.

[dawnbourque]

I’m starting Keto next week and getting some recipes in my arsenal ahead of time so I don’t feel overwhelmed. This is definitely earmarked! Thank you!

[carblesslydelicious]

You are definitely a supermom who manages well with all the multiple tasks of producing these awesome videos, preparing all these delicious meals, and picking up the kids ON TIME... I am so inspired and will be adding these ingredients to my shopping list 🛒

[MichaelTPyle]

Just remember that any and all carbohydrates are NOT essential for the body to consume.

Eat good fatty meats, eggs, & supplements for 7-days & see how you feel. Don't forget the collagen protein powder - types I, II, III, V, X.

[delina]

You really are amazing!! Thank you for bringing this to all our tables!

[Lalec]

I like to sub sour cream for the cream cheese 😊 so easy and quick 🙏🏼

[streamguyentertainment]

That’s really cool. Thanks for sharing this

[Fatima-fqgr]

Are you're kids also non carb eaters or do they eat rice and pasta?

[palo]

Love your channel, any substitution for pork rinds?Thx

[GracefullyUnraveled]

To the haters: The devil microwave. 😂 💀

[sweetwater_]

I hope “That Kid” don’t see this video

[janetw]

Broccoli and cauliflower??? Bloat and gas city.