1Preheat Oven and Steam Broccoli
Preheat oven to 375°F. Grease a 9x13 inch baking dish. Place broccoli florets in a microwave safe bowl with 2 tbsp water, cover, and microwave for 2 minutes until tender crisp. Drain thoroughly.
High Protein Chicken Broccoli Casserole (48g Protein, No Canned Soup)
Tender chicken breasts and fresh broccoli florets baked in a creamy blended cottage cheese and sharp cheddar sauce packing 48g protein per serving.
Quick Answer • Test Kitchen Standard
- Preheat Oven and Steam Broccoli: Preheat oven to 375°F. Grease a 9x13 inch baking dish. Place broccoli florets in a microwave safe bowl with 2 tbsp water, cover, and microwave for 2 minutes until tender crisp. Drain thoroughly.
- Blend Creamy High Protein Sauce: In a blender or food processor, blend cottage cheese, chicken bone broth, minced garlic, Dijon mustard, garlic powder, kosher salt, and black pepper on high speed for 60 seconds until completely silky and smooth.
- Combine Casserole: In a large bowl, combine shredded chicken, drained broccoli florets, blended cottage cheese sauce, 1 cup of shredded cheddar, and grated parmesan cheese. Mix until evenly incorporated.
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| Recipe | High Protein Chicken Broccoli Casserole (48g Protein, No Canned Soup) |
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Got chicken? Never wonder what’s for dinner again.
Wondering how to make a creamy, comforting chicken and broccoli casserole that skips processed canned cream soups and fuels your fitness goals? You have come to the right place. This macro friendly bake packs forty eight grams of protein per serving.
Chickeeen At A Glance: High Protein Chicken Broccoli Casserole
- Prep Time: 15 mins | Cook Time: 30 mins
- Ideal Pull Temp: 165°F (74°C) bubbling throughout the center
- Elena’s Golden Rule: Blend cottage cheese in a food processor or blender for 60 seconds until completely smooth before mixing into the casserole for silky creaminess.
- Master Chart: Compare cooking times and pull temperatures on our Master Chicken Cooking Times Chart
Blended Cottage Cheese Replaces Canned Cream Soup
Commercial canned cream soups are loaded with sodium, hydrogenated oils, and simple starches with negligible protein. Whole milk cottage cheese contains dense curds rich in casein protein. Pureeing cottage cheese in a blender on high speed shears those curds into a microscopic emulsion. When mixed with garlic, dijon, and melted cheddar under oven heat, it creates an ultra creamy sauce with 48 grams of clean protein per serving.
High Protein Chicken Broccoli Casserole Ingredients Spotlight
Here is what you need to make this recipe for high protein chicken broccoli casserole:
Cooked Chicken Breast: Lean white poultry that provides the dense protein foundation of the casserole.
Fresh Broccoli Florets: Provides vital fiber, vitamin C, and fresh green crunch that balances the cheese.
Blended Cottage Cheese: The secret healthy swap that creates luxurious cream sauce with massive protein.
Sharp Cheddar and Parmesan: Provides robust cheesy flavor and golden bubbly crust.
What to Serve With High Protein Chicken Broccoli Casserole
Serve alongside fluffy quinoa, roasted sweet potato wedges, or a light mixed greens salad with lemon dressing.
How to Store and Reheat High Protein Chicken Broccoli Casserole
Store leftovers in an airtight glass container in the refrigerator for up to 4 days. Warm individual servings in a 350°F oven for 10 minutes or microwave for 90 seconds until hot and bubbly.
The Technique
Mastering High Protein Chicken Broccoli Casserole comes down to precise temperature control and key technique cues.
2Blend Creamy High Protein Sauce
In a blender or food processor, blend cottage cheese, chicken bone broth, minced garlic, Dijon mustard, garlic powder, kosher salt, and black pepper on high speed for 60 seconds until completely silky and smooth.
3Combine Casserole
In a large bowl, combine shredded chicken, drained broccoli florets, blended cottage cheese sauce, 1 cup of shredded cheddar, and grated parmesan cheese. Mix until evenly incorporated.
4Transfer and Top
Pour mixture into the prepared baking dish. Top with remaining 1/2 cup cheddar cheese and scatter olive oil tossed panko breadcrumbs across the surface.
5Bake to Golden Melt
Bake uncovered at 375°F for 25 to 30 minutes until bubbling and the panko topping is crunchy and golden brown. Confirm center registers 165°F. Rest 5 minutes before serving.
Test Kitchen Standards
Essential Benchmarks for Perfect Poultry
Every recipe on Chickeeen relies on these four core culinary physics principles. Use our tested reference cards before you start cooking.
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Safety & Juiciness
Safe Pull Temp
165°F White / 175°F Dark
Exact target internal pull temperatures by cut to lock in maximum moisture.
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⏱️
Moisture Lock
Resting Time Formula
5 to 15 Minutes
Retain up to 40% more natural juices with proper carryover heat resting.
Read Full Guide
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Deep Flavor
Salt Ratio & Timing
1% by Total Weight
Dry brining science and salt penetration window for deeply seasoned poultry.
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Maximum Crunch
Crispy Skin Science
Surface Dehydration
The baking powder secret, high heat Maillard reaction, and fat rendering rules.
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Get Printable Chart
→
Master Chicken Cooking Times and Temperature Chart
Every cut, cooking method, and safe pull temperature on one printable page.
Practical notes
Substitutions
Cauliflower can replace broccoli. Plain Greek yogurt can replace half the cottage cheese.
Storage
Store leftovers in an airtight glass container in the refrigerator for up to 4 days.
Make ahead
Assemble the entire casserole through the cheese-topping stage, cover tightly with foil, and refrigerate for up to 24 hours before baking. Add 5 minutes to bake time if baking chilled.
Reheating
Warm individual servings in a 350°F oven for 10 minutes or microwave for 90 seconds until hot and bubbly.
Nutrition per serving
Calories
380
Protein
32g
Fat
26g
Carbs
1g
Sodium
620mg
Sugar
0g
Calculated by Nutrifox · estimates only · varies by brand
Frequently asked
High Protein Chicken Broccoli Casserole, your questions.
Does blended cottage cheese taste sour in chicken casserole?
No, not at all! When blended until completely smooth and seasoned with garlic, sharp cheddar, and Italian herbs, cottage cheese transforms into a rich, mild, savory white sauce with zero sourness or curds.
What makes High Protein Chicken Broccoli Casserole worth making?
Tender chicken breasts and fresh broccoli florets baked in a creamy blended cottage cheese and sharp cheddar sauce packing 48g protein per serving.
How long does High Protein Chicken Broccoli Casserole take to make?
High Protein Chicken Broccoli Casserole takes 45 minutes total: 15 min prep and 30 min cook time.
What equipment do you need for High Protein Chicken Broccoli Casserole?
You will need: 9x13-inch ceramic or glass casserole baking dish, High-speed blender or food processor, Large mixing bowl, Instant-read digital thermometer.
What is the key technique for High Protein Chicken Broccoli Casserole?
**Bake to Golden Melt**: Bake uncovered at 375°F for 25 to 30 minutes until bubbling and the panko topping is crunchy and golden brown. Confirm center registers 165°F. Rest 5 minutes before serving.
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Technique Guides
Related Techniques
- Chicken Internal Temperature Pull temps by cut
- How to Brine Chicken Wet & dry brine times
- Crispy Chicken Skin Maillard at 280°F+
- How Long to Rest Chicken Up to 40% more juice
- How to Season Chicken 45 min before cooking
- Chicken Cuts Guide Breast vs thigh vs drum
- How to Spatchcock a Chicken 30% faster, 100% crispy skin