Mediterranean Creamy Chicken & Broccoli Bake
High Protein, Low Carb, Diabetic-Friendly
Mediterranean Creamy Chicken & Broccoli Bake is a comforting, no-fuss dish designed for people who want flavor without blood sugar spikes. It’s rich and creamy, yet surprisingly light, relying on protein-forward ingredients rather than heavy starches. Cooked chicken breast provides lean protein, broccoli adds fiber and volume, and Greek yogurt or low-fat cream creates a smooth sauce without excess carbs. This is the kind of recipe that works equally well for weeknight dinners, meal prep, or anyone following a diabetic-friendly or low-carb lifestyle. The Mediterranean approach keeps things balanced, simple, and ingredient-focused, letting natural flavors do most of the work.
Prep Time: 15 minutes
Bake Time: 30 to 35 minutes
Total Time: 45 to 50 minutes
Servings: 4
Ingredients
2½ cups cooked chicken breast, cubed
3 cups broccoli florets
1 medium tomato, diced (optional)
1 cup Greek yogurt or low-fat cream
1 cup shredded cheese (mozzarella or cheddar)
1 teaspoon garlic powder
½ teaspoon salt, or to taste
½ teaspoon black pepper, or to taste
Extra black pepper for topping
Optional garnish: fresh parsley or herbs
Instructions
Preheat your oven to 180°C (350°F). Lightly grease a baking dish with a small amount of oil or nonstick spray.
Steam or blanch the broccoli florets for 2 to 3 minutes until just tender but still bright green. Drain well.
Place the cubed cooked chicken breast into a large mixing bowl.
Add the steamed broccoli and diced tomato if using.
In a separate bowl, whisk together the Greek yogurt or low-fat cream, garlic powder, salt, and black pepper until smooth.
Pour the creamy mixture over the chicken and vegetables.
Stir gently until everything is evenly coated.
Transfer the mixture to the prepared baking dish and spread it out evenly.
Sprinkle the shredded cheese evenly over the top.
Bake uncovered for 30 to 35 minutes, until the cheese is melted, lightly golden, and the bake is bubbling around the edges. Let rest for 5 minutes before serving.
Tips
Use fully cooked chicken to keep baking time short and prevent dryness.
Drain broccoli thoroughly to avoid excess water in the bake.
Greek yogurt adds more protein than cream and keeps carbs low.
Use full-fat or low-fat yogurt based on calorie needs.
Season the sauce well, as chicken breast benefits from bold seasoning.
Don’t overbake or the sauce may separate slightly.
Let the dish rest briefly so it sets before serving.
Use freshly shredded cheese for better melting.
Taste the sauce before baking and adjust salt if needed.
Serve warm, not piping hot, for best texture.
Variations
Use half mozzarella and half cheddar for balanced flavor.
Add extra garlic powder for stronger savory notes.
Mix in chopped spinach for extra greens.
Replace tomato with roasted red pepper for less acidity.
Use strained yogurt for a thicker, richer sauce.
Add a pinch of paprika for warmth.
Make it dairy-light by reducing cheese slightly.
Bake in individual ramekins for portion control.
Serve over cauliflower rice for a fuller meal.
Turn it into a skillet meal by finishing under the broiler.
Q & A
Is this recipe suitable for diabetics?
Yes, it’s low in carbs and high in protein, which helps with blood sugar control.
Can I use leftover rotisserie chicken?
Yes, just remove the skin and cube the meat.
Does Greek yogurt curdle when baked?
Not if baked gently and mixed well with other ingredients.
Can I make this ahead of time?
Yes, assemble and refrigerate up to 24 hours before baking.
Is this keto-friendly?
It can be, especially if using full-fat yogurt and minimal tomato.
Can I freeze this bake?
Freezing is possible, but texture is best when fresh.
What cheese melts best here?
Mozzarella melts smoothly, cheddar adds stronger flavor.
How do I reheat leftovers?
Reheat gently in the oven or microwave until warmed through.
Can I add onions?
Yes, sauté them first for best texture.
Is this good for meal prep?
Yes, it stores well and reheats nicely.
Nutrition
(Per Serving, Approximate)
Calories: 380
Protein: 42 g
Fat: 18 g
Carbohydrates: 8 g
Fiber: 3 g
Sugar: 4 g
Sodium: 420 mg
Conclusion
Mediterranean Creamy Chicken & Broccoli Bake is a practical, satisfying recipe that proves comfort food doesn’t have to be heavy or carb-loaded. It’s built around lean protein, fiber-rich vegetables, and a creamy base that feels indulgent without being overwhelming. Whether you’re managing blood sugar, eating low carb, or simply want a dependable high-protein meal, this dish fits easily into your routine. Simple ingredients, clear flavors, and a one-dish bake make it a recipe you’ll come back to whenever you want something nourishing, comforting, and easy to prepare.