Keto Chicken and Broccoli Lasagna
Ingredients:
- For the “Noodles”:
- 4 large zucchini, sliced lengthwise into thin strips (or use a mandoline to create uniform slices)
- For the Filling:
- 2 cups cooked chicken, shredded or diced (rotisserie chicken works well)
- 2 cups frozen broccoli florets, thawed and drained
- 1 (15 oz) container of ricotta cheese (or use full-fat cottage cheese for fewer carbs)
- 1 large egg
- 1/2 cup grated Parmesan cheese
- 2 cups shredded mozzarella cheese (divided)
- 2 cups marinara sauce (make sure to use a low-carb/keto-friendly version)
- Salt and pepper, to taste
- 1 teaspoon Italian seasoning (optional)
Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE
Instructions:
1. Preheat Oven:
- Preheat your oven to 350°F (180°C).
2. Prepare the Zucchini “Noodles”:
- Slice the zucchini lengthwise into thin strips, about 1/8 inch thick.
- Lay the zucchini slices on a paper towel and lightly salt them to draw out excess moisture. Let them sit for about 10 minutes, then pat them dry with another paper towel.
3. Make the Filling:
- In a medium mixing bowl, combine the ricotta cheese, egg, Parmesan cheese, and Italian seasoning (if using). Mix well and season with salt and pepper to taste.
- In a separate bowl, mix the cooked chicken with the broccoli.
Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE
4. Assemble the Lasagna:
- In a 9×13-inch baking dish, spread a thin layer of marinara sauce on the bottom to prevent sticking.
- Place a layer of zucchini slices on top of the sauce, overlapping them slightly.
- Spread half of the ricotta mixture evenly over the zucchini.
- Evenly distribute half of the chicken and broccoli mixture on top of the ricotta layer.
- Sprinkle 1/3 of the mozzarella cheese over the chicken and broccoli layer.
- Pour half of the remaining marinara sauce over the cheese.
- Repeat the layers: zucchini slices, remaining ricotta mixture, remaining chicken and broccoli, 1/3 of the mozzarella cheese, and the rest of the marinara sauce.
- Finish with a final layer of zucchini slices and top with the remaining mozzarella cheese.
5. Bake the Lasagna:
- Cover the dish with aluminum foil and bake for 30 minutes.
- After 30 minutes, remove the foil and bake for an additional 15-20 minutes, or until the cheese is melted and bubbly.
6. Serve:
- Remove from the oven and let the lasagna rest for about 10 minutes before cutting and serving.
Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE
Nutrition Information (per serving, based on 8 servings):
- Calories: ~280 kcal
- Carbs: ~6g net carbs
- Protein: ~23g
- Fat: ~18g
- Fiber: ~2g
Tips:
- Zucchini Noodles: If you prefer, you can use store-bought keto-friendly lasagna noodles instead of zucchini.
- Ricotta Substitution: Cottage cheese is a good alternative if you want a creamier texture with slightly fewer carbs.
- Marinara Sauce: Use a marinara sauce that has no added sugars to keep the carb count low.
- Storage: Store leftovers in an airtight container in the fridge for up to 3 days. The lasagna can also be frozen for longer storage.
Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE
This keto version of Chicken and Broccoli Lasagna is not only delicious but also packed with protein and healthy fats, making it a perfect low-carb meal for any day of the week!