Shopping my fridge for a 30 minute keto dinner

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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.


Pork Panko:

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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


Click here to learn about the 10 KETO FOODS TO ALWAYS HAVE IN YOUR FRIDGE:

Click here to see how to USE PORK RINDS ON THE KETO DIET:


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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

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