Creamy Baked Broccoli & Chicken (Diabetic-Friendly)

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Creamy Baked Broccoli & Chicken (Diabetic-Friendly)

A comforting, low-glycemic baked dish made with tender chicken, fiber-rich broccoli, and a creamy sauce without refined flour or excess carbs. Perfect for blood-sugar control while still feeling indulgent.

Description

This Creamy Baked Broccoli and Chicken recipe replaces traditional pasta and heavy sauces with lean protein, vegetables, and a light dairy-based cream sauce. It’s oven-baked until golden and bubbly, delivering comfort food flavor without glucose spikes.

 Time & Yield

  • Prep Time: 15 minutes

  • Cook Time: 30 minutes

  • Total Time: 45 minutes

  • Servings: 4

 Ingredients

Main

  • 2 cups cooked chicken breast, cubed (skinless)

  • 3 cups broccoli florets (fresh or lightly steamed)

  • 1 tbsp olive oil

Creamy Sauce

  • 1 cup unsweetened almond milk (or low-fat milk)

  • ½ cup plain Greek yogurt (or low-fat cream cheese)

  • ½ cup shredded mozzarella or cheddar (reduced-fat)

  • 2 cloves garlic, minced

  • ½ tsp black pepper

  • ½ tsp paprika

  • ½ tsp Italian seasoning

  • Salt to taste

Optional Topping

  • 2 tbsp grated Parmesan

  • Fresh parsley or chives

 Instructions

  1. Preheat oven to 375°F (190°C). Lightly grease a baking dish.

  2. Steam broccoli for 2–3 minutes until just tender. Set aside.

  3. In a pan, heat olive oil, sauté garlic for 30 seconds.

  4. Stir in almond milk and Greek yogurt. Cook on low heat until smooth.

  5. Add seasonings and half the cheese. Stir until creamy.

  6. Combine chicken and broccoli with the sauce.

  7. Transfer to baking dish, top with remaining cheese and Parmesan.

  8. Bake uncovered for 25–30 minutes until golden and bubbly.

  9. Rest 5 minutes before serving.

 Notes

  • No refined flour or sugar

  • Naturally gluten-free

  • Can be made ahead and refrigerated

  • Sauce thickens naturally without cornstarch

 Tips for Diabetics

  • Use chicken breast, not thigh, for lower fat

  • Keep portion size to 1–1¼ cups

  • Pair with a leafy green salad instead of bread

  • Avoid processed cheeses for better insulin response

 Serving Suggestions

  • Serve alone as a complete meal

  • Pair with cauliflower rice or zucchini noodles

  • Add chili flakes for metabolism support

 Nutritional Information (Per Serving – Approx.)

  • Calories: 320 kcal

  • Protein: 34 g

  • Carbohydrates: 9–11 g

  • Fiber: 3 g

  • Fat: 15 g

  • Glycemic Load: Low

(Values may vary slightly by brand used)

Health Benefits

  • 🩸 Supports blood sugar control

  • 💪 High protein for satiety

  • 🥦 Broccoli improves insulin sensitivity

  • 🧀 Calcium & probiotics for gut health

  • ❤️ Heart-friendly fats

Q & A

Q: Can I add pasta?
A: For diabetics, avoid regular pasta. Use chickpea pasta or konjac noodles if needed.

Q: Can I freeze it?
A: Yes, freeze up to 2 months. Reheat gently to avoid sauce separation.

Q: Is this keto-friendly?
A: Nearly. Swap almond milk for heavy cream and remove yogurt.

Q: Can I make it dairy-free?
A: Yes—use coconut milk and dairy-free cheese alternatives.

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