Keto Chicken Alfredo Casserole

Ingredients

• 1.5 pounds Chicken Breast (trimmed of fat and diced into bite‑size pieces)
• 2 tablespoons Olive Oil (for sautéing the chicken)
• 1 teaspoon Garlic Powder
• 1 teaspoon Italian Seasoning
• 0.25 teaspoon Crushed Red Pepper Flakes (optional for a little heat)
• 1 teaspoon Salt (or to taste)
• 0.5 teaspoon Black Pepper
• 1 medium Yellow Zucchini (cut into quarters)
• 1 medium Green Zucchini (cut into quarters)
• 2 cups Broccoli Florets (fresh or frozen, roughly chopped)
• 2 cups Cauliflower Florets (fresh or frozen, roughly chopped)
• 8 ounces White Mushrooms (sliced; can omit if disliked)
• 15 ounces Alfredo Sauce (store‑bought jar (e.g., Rao’s, Primal Kitchen, or similar))
• 0.5 cup Shredded Mozzarella Cheese (about 2 oz, shredded)
• 0.25 cup Parmesan Cheese (grated)
• 1 tablespoon Parsley Flakes (optional garnish)
• 0.5 teaspoon Red Chili Flakes (optional for color and spice)

Instructions

1. Dice and Season Chicken

   Trim any visible fat from the chicken breasts, dice into bite‑size cubes, place in a mixing bowl and season with garlic powder, Italian seasoning, salt, black pepper, and optional crushed red pepper flakes. Toss to coat evenly.

   Time: PT10M

2. Sear the Chicken

   Heat 2 Tbsp olive oil in a large skillet over medium‑high heat. Add the seasoned chicken and cook, stirring occasionally, until the pieces are fully cooked through and lightly browned, about 8 minutes.

   Time: PT8M

3. Prepare the Vegetables

   While the chicken cooks, slice the yellow and green zucchini into quarters, chop broccoli and cauliflower into bite‑size florets, and slice the white mushrooms. Set aside.

   Time: PT10M

4. Combine Chicken and Veggies in Casserole Dish

   Transfer the cooked chicken to a 9x13‑inch casserole dish. Add all prepared vegetables on top. Sprinkle additional garlic powder, Italian seasoning, salt, and black pepper over the veggies. Toss gently with a spoon until everything is evenly mixed.

   Time: PT5M

5. Add Alfredo Sauce

   Pour the 15‑ounce jar of Alfredo sauce over the chicken‑vegetable mixture. Using a spatula, stir until the sauce coats everything uniformly.

   Time: PT2M

6. First Bake – Tenderize Vegetables

   Place the casserole dish in a pre‑heated oven (350°F) and bake for 35 minutes, or until the vegetables are tender.

   Time: PT35M

   Temperature: 350°F

7. Add Cheese Topping

   Remove the dish from the oven, give the mixture a quick stir, then sprinkle the shredded mozzarella and grated Parmesan evenly over the top. Add a pinch of red chili flakes and parsley flakes for color.

   Time: PT5M

8. Second Bake – Melt Cheese

   Return the casserole to the oven and bake for an additional 10 minutes, or until the cheese is melted, bubbly, and lightly golden.

   Time: PT10M

   Temperature: 350°F

9. Rest and Serve

   Allow the casserole to rest for 5 minutes before serving so the sauce thickens slightly and the dish is easier to portion.

   Time: PT5M

Nutrition Facts

Calories

880

Protein

58 g

Carbohydrates

6 g

Fat

19 g

Fiber

1.2 g

Ingredient Substitutions

• Instead of Chicken Breast: Turkey breast, Chicken thighs (boneless, skinless)
• Instead of Olive Oil: Avocado oil, ghee
• Instead of Garlic Powder: Fresh minced garlic (1 clove)
• Instead of Italian Seasoning: Herbes de Provence, Dried basil and oregano mix
• Instead of Crushed Red Pepper Flakes: Paprika, Cayenne pepper (pinch)
• Instead of Salt: Sea salt, Kosher salt
• Instead of Black Pepper: White pepper
• Instead of Yellow Zucchini: Yellow squash
• Instead of Green Zucchini: Green squash
• Instead of Broccoli Florets: Fresh broccoli crowns
• Instead of Cauliflower Florets: Riced cauliflower
• Instead of White Mushrooms: Cremini mushrooms, Portobello strips
• Instead of Alfredo Sauce: Homemade Alfredo sauce, Heavy cream + Parmesan blend
• Instead of Shredded Mozzarella Cheese: Monterey Jack, Cheddar (for a sharper flavor)
• Instead of Parmesan Cheese: Pecorino Romano
• Instead of Parsley Flakes: Fresh parsley, chopped
• Instead of Red Chili Flakes: Paprika

Equipment Needed

• Cutting Board
• Chef's Knife
• Large Skillet
• Mixing Bowl
• 9x13 Inch Casserole Dish
• Spatula or Wooden Spoon
• Measuring Spoons
• Grater
• Oven

Critical Steps — Do Not Skip

• Cook chicken until fully done (165°F internal temperature).
• Bake the casserole until vegetables are tender (first 35‑minute bake).
• Add cheese and bake until melted and lightly golden (second 10‑minute bake).

Chef Tips from the Video

• Use pre‑cooked rotisserie chicken to shave off the skillet step for an even quicker meal.
• Add a splash of heavy cream or a tablespoon of cream cheese to the Alfredo sauce for extra richness.
• Freshly grated Parmesan gives a brighter flavor than pre‑grated packets.

Troubleshooting

Storage

Refrigerator: Store leftovers in an airtight container for 3–4 days.

Freezer: Freeze in a freezer‑safe container for up to 2 months; reheat in oven.

Room temperature: Do not store at room temperature for more than 2 hours.

Make-Ahead Tips

• Assemble the casserole up to step 5, cover, and refrigerate for up to 24 hours. Add cheese and perform the final bake when ready to serve.
• The dish can be fully assembled and frozen (unbaked). Thaw overnight in the fridge and bake as directed.

Frequently Asked Questions