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Keto Chow Chicken and “Rice” Casserole


Keto Chow Chicken and “Rice” Casserole
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5 from 1 vote

Keto Chow Chicken and “Rice” Casserole

Prep Time30 mins
Cook Time20 mins
Total Time50 mins
Course: Main Dish
Keyword: Keto Chow Community Recipe, Savory Chicken Soup
Keto Chow Flavor: Savory Chicken Soup
Recipe Creator: Keto Chow Community Recipe
Servings: 9
Calories: 341.2kcal


Cream of Chicken Ingredients

Casserole Ingredients

  • 4 chicken thighs
  • 2 oz chicken broth remaining from soup
  • 16 oz steamed broccoli drained and chopped
  • 16 oz steamed riced cauliflower drained
  • 2 cup shredded cheese
  • 1/2 medium yellow onion diced (or 2 tbsp dried chopped onion)
  • 3 cloves garlic minced
  • 1 tsp onion powder
  • 2 tsp salt
  • 1/2 tsp pepper


Cream of Chicken Directions

  • Blend all together and let sit in fridge; overnight is best. You want this mixture thick like a can of cream of chicken soup. Make sure if using blender to not overmix and make butter with your heavy cream.

Casserole Directions

  • Preheat oven to 350 degrees. Cook chicken thighs in the remaining 2 oz of chicken broth. A pressure cooker (such as an InstantPot) can be used; thawed chicken, 20 min poultry setting. Add more liquid if needed. Remove chicken and shred the meat, discarding as much liquid as possible.
  • Place steamed and well-drained broccoli in bottom of 9x13 pan. In a large bowl, mix shredded meat, riced cauliflower, 1 cup of the shredded cheese, onion, garlic, onion powder, salt, pepper, and your cream of chicken replacement.
  • Test for flavor and add more salt if desired. Once happy with the flavor, pour chicken mixture over top of broccoli. Top with remaining 1 cup of cheese.
  • Bake at 350 degrees for 20-30 mins.


I steamed the broccoli and cauliflower the night before, placed paper towels in their own colander, and let them drain overnight into separate bowls. This seemed to work well to minimize extra liquid. 
Make sure you add extra salt and onion powder if you enjoy those flavors. I also add extra garlic to make it delicious. 
Bone-in, skin-on chicken thighs worked well for this recipe and shredded easily after being cooked in my InstantPot. 
This recipe can be frozen! Thaw before baking, and bake a bit longer until cheese is bubbly.
Nutrition Facts
Keto Chow Chicken and “Rice” Casserole
Amount Per Serving (1 serving)
Calories 341.2 Calories from Fat 220
% Daily Value*
Fat 24.4g38%
Saturated Fat 12.6g79%
Trans Fat 0.7g
Polyunsaturated Fat 1.86g
Monounsaturated Fat 6.21g
Cholesterol 91.9mg31%
Sodium 1079.2mg47%
Potassium 498.35mg14%
Carbohydrates 8g3%
Fiber 3.6g15%
Sugar 2.6g3%
Protein 24.2g48%
Vitamin A 746.96IU15%
Vitamin C 27.68mg34%
Calcium 372.71mg37%
Iron 1.14mg6%
Sugar Alcohol 0.04g
Net Carbs 4.37g
* Percent Daily Values are based on a 2000 calorie diet.


Serving: 1serving | Calories: 341.2kcal | Carbohydrates: 8g | Protein: 24.2g | Fat: 24.4g | Saturated Fat: 12.6g | Polyunsaturated Fat: 1.86g | Monounsaturated Fat: 6.21g | Trans Fat: 0.7g | Cholesterol: 91.9mg | Sodium: 1079.2mg | Potassium: 498.35mg | Fiber: 3.6g | Sugar: 2.6g | Vitamin A: 746.96IU | Vitamin C: 27.68mg | Calcium: 372.71mg | Iron: 1.14mg | Sugar Alcohol: 0.04g | Net Carbs: 4.37g

Photos by Sarah DeYoung Photography

Keto 3 Giveaway: Keto Coach, Bunker Hill Cheese and Keto Chow


 We are so excited to be offering you the perfect #keto prize package that includes the Keto Coach blood ketone meter, 3 different flavors of Bunker Hill Cheese’s crunchy cheese crisps and a 21 meal pack of Keto Chow’s Savory Chicken Soup. This prize package is approximately $100 value.

Giveaway has already started and ends on 2/20/20 at 11:59pm MST.

Keto 3 Giveaway Feb 18-20 Keto Coach, Bunker Hill & Keto Chow

Winners will be selected at random through the 3rd party app Gleam following the close of the contest. Winners will be contacted directly and prize package shipped by Keto Chow out of Utah. Winners may be posted on any or all of the participating company social media pages the week of Feb. 24, 2020.

[Fine Print: No Purchase Necessary. The number of eligible entries received will determine the odds of winning. This contest in no way is sponsored by Instagram, Twitter or Facebook. Another winner will be selected if the prize packages are forfeited or unclaimed. Keto Chow has the right to obtain and publicize the winner’s names and likeness. Void where prohibited by law. Winners will be notified via email and given 24 hours to reply to the email to claim their prize. If a reply is not received within the time period then a new winner will be selected.]

If you have problems with entries check out


Keto 3 Giveaway Feb 18-20 – Keto Coach & Bunker Hill

By |2020-07-01T06:33:31-06:00February 18th, 2020|Categories: Keto 3 Giveaway|Tags: , , , , |1 Comment

Creamy Chicken Cordon Bleu Soup


Chicken Cordon Bleu Soup

Prep Time10 mins
Total Time10 mins
Course: Soup
Keyword: Chef Taffiny Elrod, Savory Chicken Soup
Keto Chow Flavor: Savory Chicken Soup
Recipe Creator: Chef Taffiny Elrod
Servings: 16 ounces
Calories: 839.89kcal
Author: Taffiny Elrod


  • Immersion Blender


  • 12 ounces very hot low-sodium chicken broth or water
  • 2 ounces salted butter
  • 1 scoop Savory Chicken Soup Keto Chow
  • 1-2 tsp Dijon mustard
  • 2 ounces ham cut into small pieces
  • 2 ounces Swiss cheese shredded
  • salt and pepper to taste


  • Blend hot broth, butter, Keto Chow and Dijon mustard until creamy and smooth, then add the ham and Swiss cheese and blend for a few more seconds.


This is easily made with only a whisk. The recipe is delicious as is, but adding some shredded chicken would be yummy too!
Nutrition Facts
Chicken Cordon Bleu Soup
Amount Per Serving (16 ounces)
Calories 839.89 Calories from Fat 601
% Daily Value*
Fat 66.8g103%
Saturated Fat 40g250%
Trans Fat 2.42g
Polyunsaturated Fat 2.4g
Monounsaturated Fat 16.84g
Cholesterol 212.1mg71%
Sodium 3381.7mg147%
Potassium 1618.19mg46%
Carbohydrates 9.3g3%
Fiber 6.5g27%
Sugar 1.2g1%
Protein 51.8g104%
Vitamin A 2300.77IU46%
Vitamin C 120.59mg146%
Calcium 1270.95mg127%
Iron 3.01mg17%
Sugar Alcohol 0.01g
Net Carbs 2.8g
* Percent Daily Values are based on a 2000 calorie diet.


Serving: 16ounces | Calories: 839.89kcal | Carbohydrates: 9.3g | Protein: 51.8g | Fat: 66.8g | Saturated Fat: 40g | Polyunsaturated Fat: 2.4g | Monounsaturated Fat: 16.84g | Trans Fat: 2.42g | Cholesterol: 212.1mg | Sodium: 3381.7mg | Potassium: 1618.19mg | Fiber: 6.5g | Sugar: 1.2g | Vitamin A: 2300.77IU | Vitamin C: 120.59mg | Calcium: 1270.95mg | Iron: 3.01mg | Sugar Alcohol: 0.01g | Net Carbs: 2.8g

Photos by Sarah DeYoung Photography