The Tuscan Chicken Broccoli Bake is a flavorful, high-protein, low-carb meal that combines tender chicken, fresh vegetables, and a creamy pesto and cheese blend. It gives you a lasagna-like experience without the carbs, making it perfect for anyone looking to eat healthier while still enjoying comfort food. This dish is also flexible—substitute the cottage cheese with ricotta, skip the chicken to make it vegetarian, or add extra veggies to suit your preferences.
Ingredients
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2 eggs, lightly beaten
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1 heaping cup cottage cheese
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1/3 cup pesto
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2 tablespoons olive oil, divided
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4 small crowns broccoli, cut into small florets
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1½ lbs chicken breasts, cubed
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Salt, to taste
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1 pint cherry tomatoes
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8 oz shredded mozzarella
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5 oz mini fresh mozzarella balls (optional)
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2 tablespoons grated parmesan cheese
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Garnish: chili pepper flakes and fresh basil
Directions
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Preheat your oven to 375°F (190°C).
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In a large bowl, whisk together the eggs, cottage cheese, and pesto. Set aside.
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In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the broccoli and sauté for 3-4 minutes until just fork-tender. Season with salt and pepper, then remove from the pan.
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Season the cubed chicken with salt. In the same skillet, heat the remaining tablespoon of olive oil and cook the chicken until golden brown, about 5 minutes.
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Add the cherry tomatoes, sautéed broccoli, shredded mozzarella, and cooked chicken to the cottage cheese mixture. Stir everything together to combine.
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Transfer the mixture to a 9×13 inch baking dish and spread evenly. Top with mini mozzarella balls (if using) and sprinkle with parmesan cheese.
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Bake for 35 minutes. Once done, let it rest for 5–10 minutes before slicing. Garnish with chili flakes and fresh basil before serving.
Nutritional Information
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Servings: 6
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Calories: 380 kcal
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Carbohydrates: 5 g
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Protein: 36 g
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Fat: 23 g
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Saturated Fat: 8 g
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Cholesterol: 160 mg
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Sodium: 557 mg
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Potassium: 646 mg
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Fiber: 1 g
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Sugar: 3 g
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Vitamin A: 1051 IU
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Vitamin C: 20 mg
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Calcium: 251 mg
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Iron: 2 mg
Nutritional Benefits of the Tuscan Chicken Broccoli Bake (Low Carb)
The Tuscan Chicken Broccoli Bake is not only a delicious and hearty meal but also a nutritious option for those looking to maintain a low-carb, high-protein diet. With the combination of lean chicken, nutrient-packed broccoli, and a variety of cheeses, this dish offers numerous health benefits that make it perfect for anyone on a weight loss journey, managing blood sugar levels, or simply striving for a more balanced diet.
High in Protein
One of the standout benefits of this recipe is its high protein content, which comes primarily from the chicken and cheese. Protein plays a crucial role in building and repairing tissues, producing enzymes and hormones, and supporting overall immune function. Each serving of the Tuscan Chicken Broccoli Bake provides 36 grams of protein, making it an excellent choice for muscle growth and repair.
Additionally, protein helps to keep you feeling fuller for longer, reducing the chances of overeating or unhealthy snacking later in the day. This can be particularly beneficial for those trying to manage their weight, as protein-rich meals help to control hunger and promote satiety.
Low in Carbohydrates
For those following a low-carb or ketogenic diet, the Tuscan Chicken Broccoli Bake is an ideal meal option. With only 5 grams of carbohydrates per serving, it’s suitable for individuals who need to limit their carb intake, such as people with type 2 diabetes or those looking to shed excess weight.
The low-carb content is especially advantageous for stabilizing blood sugar levels. Carbohydrates are known to cause spikes in blood sugar, which can lead to energy crashes and increased hunger. By keeping the carb content minimal, this recipe helps to regulate blood sugar, supporting steady energy levels throughout the day.
Packed with Fiber
Fiber is an essential nutrient that supports digestive health and keeps things moving in the gastrointestinal tract. The broccoli in this recipe is a significant source of fiber, contributing 1 gram of fiber per serving. While this may seem small, every bit counts, and incorporating fiber-rich vegetables like broccoli into your meals can have positive long-term effects on digestive health.
Fiber also plays a key role in helping to lower cholesterol levels and manage blood sugar. Additionally, consuming adequate fiber intake has been linked to a lower risk of heart disease, making this dish a heart-healthy option for those looking to improve their cardiovascular health.
Rich in Vitamins and Minerals
Broccoli, the star vegetable in this recipe, is a powerhouse of essential vitamins and minerals. It is particularly high in Vitamin C, with one serving of the Tuscan Chicken Broccoli Bake providing 20 mg of this immune-boosting vitamin. Vitamin C is also a potent antioxidant, helping to protect cells from oxidative stress and support collagen production for healthy skin.
This recipe also delivers a healthy dose of Vitamin A, which is essential for good vision, immune function, and skin health. The mozzarella and parmesan cheese add calcium to the dish, which supports bone health, while the chicken provides zinc, an important mineral for immune function and protein synthesis.
Healthy Fats for Energy
While low in carbohydrates, the Tuscan Chicken Broccoli Bake is rich in healthy fats, with 23 grams of fat per serving. The majority of the fat comes from the olive oil and cheese, both of which are sources of healthy monounsaturated and saturated fats. Olive oil, in particular, is known for its heart-healthy properties and its ability to reduce inflammation in the body.
Incorporating healthy fats into your diet is crucial for providing the body with sustained energy. Unlike carbohydrates, which are quickly digested and can lead to energy crashes, fats provide long-lasting fuel for the body, keeping you energized throughout the day. They also play a role in hormone production and the absorption of fat-soluble vitamins like A, D, E, and K.
Low in Sugars
With only 3 grams of sugar per serving, the Tuscan Chicken Broccoli Bake is a great option for those looking to reduce their sugar intake. Excess sugar consumption can lead to weight gain, increased inflammation, and an elevated risk of chronic diseases like heart disease and type 2 diabetes. By opting for this low-sugar dish, you’re making a healthier choice for your body and supporting your overall well-being.
How to Customize the Tuscan Chicken Broccoli Bake
One of the best aspects of the Tuscan Chicken Broccoli Bake is its versatility. This dish is easily customizable to suit your preferences or dietary needs. Here are a few ideas for personalizing the recipe to make it your own:
Make It Vegetarian
If you prefer a vegetarian meal, you can easily omit the chicken from the recipe. Instead, you can add extra vegetables, such as mushrooms, spinach, zucchini, or bell peppers. These vegetables will still provide the dish with plenty of flavor and texture while keeping the carb content low and the dish packed with nutrients.
Swap Cottage Cheese for Ricotta
For a slightly different texture and taste, you can swap the cottage cheese for ricotta cheese. Ricotta offers a creamier texture and a slightly milder flavor, making it a perfect substitute for those who may not enjoy the taste or texture of cottage cheese. Ricotta is also lower in sodium, which may be a consideration for those monitoring their salt intake.
Add Extra Veggies
If you’re looking to pack even more nutrients into your meal, consider adding more vegetables. You can include vegetables such as cauliflower, spinach, or kale. These additions will increase the fiber and vitamin content of the dish while enhancing its flavor and texture.
Use Different Cheeses
The recipe calls for shredded mozzarella and parmesan cheese, but feel free to get creative with your cheese choices. You could use cheddar, gouda, or provolone for a different flavor profile. Just be sure to keep the total amount of cheese in check if you’re trying to reduce calories or fat.
Add Extra Protein
For those looking to increase their protein intake, adding extra protein to the dish is a great idea. Consider adding some cooked quinoa, chickpeas, or even a sprinkle of hemp seeds on top. These ingredients will add more plant-based protein while keeping the dish low-carb and nutritious.
Conclusion
The Tuscan Chicken Broccoli Bake is a meal that checks all the boxes: it’s delicious, nutritious, and easy to prepare. Whether you’re following a low-carb, high-protein diet or just looking for a tasty dinner option that is both filling and healthy, this dish delivers. The combination of tender chicken, fresh vegetables, creamy cheese, and savory pesto makes each bite a satisfying experience.
This recipe not only provides essential nutrients like protein, fiber, and vitamins but also keeps you feeling full and satisfied without the excess carbs. It’s a great meal for anyone trying to lose weight, maintain a healthy lifestyle, or simply enjoy a wholesome, comforting dish.
With the flexibility to customize the recipe to suit your tastes, you can easily make this dish your own. Whether you go vegetarian, swap cheeses, or add extra veggies, the possibilities are endless. So, why not give the Tuscan Chicken Broccoli Bake a try? Your taste buds and body will thank you for it!