Creamy Chicken & Broccoli Bake
High-Protein • Low-Carb • Diabetic-Friendly
A comforting, oven-baked dish made with tender chicken, fresh broccoli, and a creamy, cheesy sauce—without heavy carbs or added sugars. This recipe is rich in protein, low in carbohydrates, and suitable for blood sugar management when enjoyed in balanced portions.
For general diabetes nutrition guidance, recommendations often align with advice from organizations like the American Diabetes Association, emphasizing lean protein, fiber, and controlled carbs.
Recipe Description
This creamy chicken and broccoli bake is a healthy comfort meal that combines lean protein with fiber-rich vegetables. Instead of flour-based sauces or high-carb ingredients, it uses Greek yogurt and cheese for creaminess, keeping carbs low while boosting protein. It’s ideal for weeknight dinners, meal prep, or anyone following low-carb or diabetic-friendly eating.
Flavor profile: Creamy, cheesy, savory, mildly garlicky
Texture: Tender chicken, soft broccoli, creamy sauce with golden top
Time Required
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4
Ingredients
Main Ingredients
2 cups cooked chicken breast (shredded or cubed)
3 cups broccoli florets (fresh or steamed)
1 cup plain Greek yogurt (full-fat or low-fat, unsweetened)
½ cup cream cheese (softened)
1 cup shredded cheddar or mozzarella cheese
2 cloves garlic (minced)
½ teaspoon black pepper
½ teaspoon salt (adjust to taste)
½ teaspoon paprika (optional)
1 tablespoon olive oil
Optional Add-Ins (Extra Nutrition)
¼ cup grated Parmesan (for topping)
½ teaspoon chili flakes
½ teaspoon Italian seasoning
Step-by-Step Directions
Step 1: Preheat Oven
Preheat oven to 180°C (350°F). Lightly grease a baking dish with olive oil.
Step 2: Prepare Broccoli
If using fresh broccoli, steam or blanch for 3–4 minutes until slightly tender. Drain well.
Step 3: Make Creamy Sauce
In a bowl, mix:
Greek yogurt
Cream cheese
Garlic
Salt and pepper
Paprika
Stir until smooth.
Step 4: Combine Ingredients
Add chicken and broccoli to the sauce. Mix well to coat evenly.
Step 5: Assemble
Transfer mixture to the baking dish. Top with shredded cheese and optional Parmesan
Step 6:Bake for 25–30 minutes until bubbly and lightly golden.
Step 7: Rest & Serve
Let rest 5 minutes before serving.
Nutrition Benefits (Approx. per serving)
Protein: ~35–40g
Low Carbohydrates: ~8–10g net carbs
High Fiber: From broccoli
No added sugar
Good for blood sugar control (when portioned appropriately)
Tips for Best Results
Use rotisserie chicken for faster prep.
Drain broccoli well to avoid watery bake.
Use full-fat dairy for richer taste and better satiety.
Add cauliflower for extra volume with minimal carbs.
Variations
Dairy-lighter version: Use low-fat yogurt and reduced cheese.
Extra veggies: Add spinach, mushrooms, or zucchini.
Spicy version: Add jalapeños or chili flakes.
Keto version: Use heavy cream instead of yogurt.
Frequently Asked Questions
1. Is this recipe really diabetic-friendly?
Yes. It’s low in carbohydrates, high in protein, and contains no added sugar, which helps support stable blood glucose levels when eaten in appropriate portions.
2. Can I make this ahead of time?
Yes. Assemble and refrigerate up to 24 hours before baking.
3. Can I freeze it?
Yes. Freeze before baking for up to 2 months. Thaw overnight and bake.
4. What can I serve with it?
Fresh salad
Cauliflower rice
Steamed vegetables
5. Can I use frozen broccoli?
Yes — thaw and drain thoroughly before using.
6. How do I store leftovers?
Refrigerate in an airtight container for up to 3 days.