Many dieters fall off the wagon; not because they don’t want to make a lifestyle change, but because the process can be so daunting. Suddenly, you can’t eat over half the things you used to enjoy, and nothing seems appetizing or filling enough. Plus, you’re constantly having to come up with new meal ideas, and you’re left feeling exhausted after a long day. But it doesn’t have to be that way! Finding simple, quick, and tasty meals that fit into a keto lifestyle is the solution. This chicken and broccoli recipe is the perfect example! Not only does it provide a balanced meal of proteins and vegetables, but it also takes minimal effort to prepare. Read on as we explore why this easy keto chicken and broccoli recipe is a perfect candidate for busy weeknights.
Is Chicken And Broccoli Keto-Friendly?
Yes! Chicken and broccoli are great sources of proteins and healthy fats that fit into a keto lifestyle perfectly. Broccoli is low in carbs, providing only 6g per cup – with 2.4g of fiber to boot. It’s also loaded with vitamins C and K, as well as iron and calcium.
Protein-wise, chicken is considered one of the best sources of lean protein. A single serving provides a good portion of your daily needs, and it’s a terrific source of selenium and other minerals.
Keto Chicken And Broccoli Recipe (1)
Below is one of the easiest and most flavorful keto recipes with chicken and broccoli. You’ll need only 15 minutes (minus prep time) to prepare a dish that can be eaten on its own or paired with some healthy low-carb sides for satiety. This recipe makes 4 servings with 6 grams of net carbs per serving.
- 1 pound chicken breasts cut into 1” pieces
- 2 tablespoons olive oil
- 1 teaspoon Italian seasoning
- ¼ teaspoon crushed pepper optional
- salt and pepper to taste
- 3-4 cloves garlic minced
- ½ cup tomatoes chopped
- 2 cups broccoli florets
- 2 cups baby spinach
- ½ cup shredded cheese mozzarella, cheddar, parmesan, or favorite melting cheese
- 4 oz cream cheese
- In a large saucepan, heat the olive oil. Add in chicken pieces and season with Italian seasoning, pepper, salt and garlic. Cook for 2-3 minutes until no longer pink.
- Add in the tomatoes and broccoli florets, stirring to combine all ingredients. Cover with a lid, reduce heat to low, and let simmer for 10 minutes.
- Stir in the spinach and shredded cheese until melted. Add in cream cheese and stir until melted.
- Serve the keto chicken and broccoli, with some extra cheese and diced tomatoes on top if desired. Pair with a side salad or roasted vegetables for an even heartier meal.
Keto Chicken And Broccoli Casserole (9)
Casseroles are the lazy cook’s best friend. This easy casserole is perfect for busy nights, and will save you time spent on washing a million dishes. This recipe makes 8 servings with 4 g of net carbs per serving.
- 1 pound broccoli cut into florets
- 1 rotisserie chicken meat shredded
- 8 ounces cream cheese
- ¾ cup heavy cream
- ½ cup unsweetened almond milk
- 1 tablespoon dijon mustard
- 1 teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon pepper ground
- ¼ cup fresh basil chopped
- 1 cup cheddar cheese shredded
- Preheat oven to 375°F. Grease a 9×13 baking dish with cooking spray and set aside.
- Blanch the broccoli florets in a pot of boiling water for 2-3 minutes. Drain and then spread onto the baking dish.
- In a medium bowl, combine cream cheese, heavy cream, almond milk, dijon mustard, garlic powder, salt and pepper. Mix until smooth.
- Spread the cream cheese mixture over the broccoli florets, then top with shredded chicken and fresh basil.
- Sprinkle the top with cheddar cheese, then bake for 25-30 minutes or until hot and bubbly.
- Let cool for a few minutes before serving.
Looking for a way to break the vicious cycle of weight loss and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!
Keto Chinese Chicken And Broccoli (8)
Chinese flavors are a guaranteed crowd-pleaser, and this keto Chinese chicken and broccoli is no exception. The dish is cooked in one pan for an easy weeknight meal. This recipe makes 4 servings with 5 g of net carbs per serving.
- 2 Tablespoons Avocado oil
- 6 Boneless skinless chicken thighs, sliced thin
- 4 Cups Broccoli florets
- ¼ cup Soy sauce or coconut aminos
- 3 Tablespoons Brown Sugar Sweetener
- 1 clove Garlic, minced
- 1 teaspoon grated ginger
- ½ cup Water
- ½ teaspoon Xanthan gum
- Sesame seeds for garnish
- In a large skillet, heat the oil over medium-high heat. Add the chicken and cook until golden on both sides, about 3-4 minutes.
- Add the broccoli and cook for 2 minutes, stirring occasionally.
- In a small bowl mix together the soy sauce, sweetener, garlic, ginger and water. Pour over the chicken and broccoli mixture.
- Reduce heat to low and let simmer for 10 minutes, stirring occasionally to prevent sticking.
- Sprinkle the xanthan gum into the sauce, stirring continuously until thickened.
- Serve over cauliflower rice or zucchini noodles and garnish with sesame seeds.
Chicken And Broccoli Stir Fry Keto (5)
A stir fry is the perfect quick and easy meal, and this chicken and broccoli stir fry is no exception. With a few simple ingredients, you can have a flavorful meal on the table in minutes. This recipe makes 4 servings with 8 g of net carbs per serving.
- 2 large chicken breasts, diced
- ½ teaspoon salt
- ½ teaspoon white pepper
- 1 large head of broccoli, cut into half florets
- 2 tablespoons olive oil
- 1 tablespoon diced or minced ginger
- 2 large cloves garlic, diced or minced
- 1 tablespoon butter
- 2 tablespoons oyster sauce
- 2 tablespoons Tamari sauce (or coconut aminos or soy sauce)
- 2 teaspoons sesame oil
- Heat a wok or large skillet over medium-high heat.
- Add the olive oil, then add the chicken and season with salt and white pepper. Cook until the chicken is no longer pink, about 8 minutes.
- Add the broccoli florets to the pan and stir fry for a few minutes until the broccoli is slightly softened.
- Whisk together the oyster sauce, Tamari sauce, sesame oil and ginger in a small bowl.
- Add the butter to the pan, then add the garlic and stir fry for another minute.
- Add the sauce mixture to the pan and stir fry until everything is combined and heated through, about 2 minutes.
- Serve immediately over cooked brown rice, quinoa or your favorite low-carb noodles.
Health Benefits Of Keto Chicken And Broccoli
Not sure if this meal is good for you? Don’t worry, it definitely is. Chicken and broccoli are both super healthy foods packed with tons of vitamins and minerals, and consistently eating them can help improve your overall health in the following ways:
The fibrous broccoli is also known for its ability to stave off hunger, and the low-carb ingredients of this recipe make it a great choice for anyone looking to lose weight on a keto diet (3).
Chicken and broccoli are great sources of both calcium and vitamin D, which are essential for healthy bones (2). Eating this meal regularly may help to strengthen bones and reduce the risk of developing osteoporosis.
If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip – BetterMe app is here to help you leave all of these sabotaging habits in the past!
Using olive oil in this recipe also adds an extra layer of heart-healthy benefits. This is because olive oil has healthy monounsaturated fats which can help to lower your risk of heart disease when used as a cooking oil as part of a heart healthy diet (12).
Our guts are home to trillions of bacteria, and maintaining a healthy balance is key to overall health (7). These bacteria depend on fiber for food, which is why broccoli can be beneficial for keeping your gut healthy (4).
Fiber also helps to regulate digestion, making this meal a great choice for those looking to improve their gut health (6).
Blood Sugar Balance
For those looking to maintain balanced blood sugar levels, the low-carb ingredients in this recipe can be beneficial. The fiber and protein can help to slow the digestion of carbohydrates, which in turn can help to regulate blood sugar levels (11) (14).
Support Your Immune System
The vitamins and minerals in this meal can help to strengthen your immune system which might reduce the risk of getting sick. Chicken is a particularly good source of zinc, which is an essential mineral for immune health (16). Broccoli also packs a punch in terms of immunity-supporting nutrients like vitamin C, beta-carotene and antioxidants (15).
The Bottom Line
Keto chicken and broccoli is a quick, easy and healthy meal that brings plenty of nutrients into one dish. Eating this meal regularly may result in a number of health benefits, from aiding in weight management to supporting your immune system. Try any of the recipes above to enjoy this delicious and nutritious meal.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- 15 Minute Keto Garlic Chicken with Broccoli and Spinach (n.d., gimmedelicious.com)
- Calcium and Vitamin D: Skeletal and Extraskeletal Health (2009, ncbi.nlm.nih.gov)
- Dietary fibre and satiety (2007, onlinelibrary.wiley.com)
- Dietary Fibre Modulates the Gut Microbiota (2021, mdpi.com)
- Easy Chicken & Broccoli Stir-Fry (Low-Carb, Keto) (2022, cookedandloved.com)
- Health benefits of dietary fiber (2009, academic.oup.com)
- Impacts of Gut Bacteria on Human Health and Diseases (2015, mdpi.com)
- Keto Chicken and Broccoli Stir Fry (2022, jenniferbanz.com)
- Keto Chicken Broccoli Casserole with Cheese Recipe (2022, myketokitchen.com)
- Lean meat and heart health (2009, pubmed.ncbi.nlm.nih.gov)
- Metabolic Effects of Dietary Fiber Consumption and Prevention of Diabetes (2008, sciencedirect.com)
- Olive Oil Consumption and Cardiovascular Risk in U.S. Adults (2020, ncbi.nlm.nih.gov)
- Protein, weight management, and satiety (2008, sciencedirect.com)
- Protein: metabolism and effect on blood glucose levels (1997, pubmed.ncbi.nlm.nih.gov)
- Vitamin C, Vitamin E, Selenium, and β-Carotene and Other Carotenoids: Overview, Antioxidant Definition, and Relationship to Chronic Disease (2000, ncbi.nlm.nih.gov)
- Zinc in Human Health: Effect of Zinc on Immune Cells (2008, ncbi.nlm.nih.gov)