Low-Carb Chicken Broccoli Alfredo Bake with a Parmesan Crunch
This comforting, creamy casserole delivers all the rich flavor of a classic Alfredo without the pasta. Blending cottage cheese into the Alfredo sauce creates a velvety, thick base that coats the chicken and broccoli perfectly, while a quick almond flour and Parmesan topping gives you a satisfying, golden-brown crunch in every bite.
- Total Time45 minutes
- Yield1 casserole (serves 4) 1x
- DietLow-Carb
Ingredients
Scale
Chicken & Broccoli
- 12 oz (340 g) fresh broccoli florets, cut into bite-sized pieces (about 4 cups)
- 1 tbsp (15 ml) olive oil
- 1 ¼ lbs (565 g) boneless, skinless chicken breasts, cut into 1-inch cubes
- ½ tsp kosher salt
- ¼ tsp freshly ground black pepper
Protein Alfredo Sauce
- 1 cup (225 g) whole-milk cottage cheese
- 1 cup (240 g) high-quality jarred Alfredo sauce
- 1 tsp garlic powder
- ½ tsp onion powder
- ¼ tsp crushed red pepper flakes (optional, for a gentle kick)
Cheese & Crunchy Topping
- 1 ½ cups (170 g) shredded low-moisture mozzarella cheese
- ½ cup (45 g) grated Parmesan cheese
- ¼ cup (24 g) blanched almond flour
- 1 tbsp (14 g) unsalted butter, melted
Instructions
- Prep the oven and dish: Preheat your oven to 400°F (200°C). Lightly grease a 9×13-inch baking dish with nonstick spray.
- Par-cook the broccoli: Place the broccoli florets in a microwave-safe bowl with 2 tablespoons of water. Cover loosely and microwave on high for 2 minutes until brightly colored but still crisp. Drain well and spread the florets evenly across the bottom of the prepared baking dish.
- Sear the chicken: Season the cubed chicken evenly with the kosher salt and black pepper. Heat the olive oil in a large skillet over medium-high heat. Add the chicken in a single layer and sear for 2 to 3 minutes, turning once, just until the outside develops a light golden color (the chicken will finish cooking in the oven). Using a slotted spoon, scatter the chicken evenly over the broccoli.
- Blend the sauce: In a mini food processor or blender, combine the cottage cheese, Alfredo sauce, garlic powder, onion powder, and red pepper flakes. Blend until completely smooth and creamy, about 30 to 45 seconds. Pour the sauce evenly over the chicken and broccoli.
- Add the cheese and crust: Sprinkle the mozzarella cheese evenly over the saucy chicken layer. In a small bowl, stir together the Parmesan cheese, almond flour, and melted butter until the mixture resembles wet sand. Crumble this topping evenly over the mozzarella.
- Bake and serve: Bake uncovered for 18 to 22 minutes, or until the sauce is bubbling around the edges, the chicken is cooked through (reaching an internal temperature of 165°F (74°C)), and the almond-Parmesan crust is golden brown. Let the casserole rest for 5 minutes before serving.
Notes
- Why it works: Par-cooking the broccoli slightly before baking prevents it from releasing raw vegetable moisture into the creamy sauce, keeping your Alfredo thick, rich, and perfectly coating the meat.
- Make-ahead assembly: You can assemble this casserole up to the mozzarella layer, but be sure to cool the par-cooked broccoli and seared chicken quickly before covering to ensure food safety. Cover tightly and refrigerate for up to 2 days. When ready to eat, add the freshly mixed almond-Parmesan topping just before placing it in the oven. Note that a chilled casserole will require extra baking time (likely 30 to 35 minutes); always bake until the edges are bubbling and the center of the chicken reaches 165°F (74°C).
Nutrition (per serving — estimates)
Calories: 680 | Total Carbs: 12g (Net Carbs: 9g, Fiber: 3g, Sugar: 4g) | Fat: 45g (Saturated: 19g) | Protein: 57g
Nutritional values are approximate, based on standard reference data (USDA FoodData Central). Actual values vary by brand and exact measurements. For precision, use a tracker like MyFitnessPal or Cronometer.
- Prep Time: 15 minutes
- Resting Time: 5 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: ¼ of the casserole
- Calories: 680
- Sugar: 4g
- Fat: 45g
- Saturated Fat: 19g
- Carbohydrates: 12g
- Fiber: 3g
- Protein: 57g