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This Lean and Green Chicken Breast Recipe is a satisfying and filling low-carb comfort food that you’d eat even if it weren’t trying to get healthy!  If you’re on a 5 and 1 Plan, then you’re In luck because this casserole makes 3 L&G servings. 

Fortunately, most of the meals on the program are of the “done-for-you” variety, but the nightly Lean and Green meal requires a bit of forethought.  But it also gives you the opportunity to satisfy your cravings for a specific flavor. 

On the program?

If you’re already on the program and you love this meal, then add it to your”go-to” lean and greens.   I always suggest that you keep the ingredients for a few of your favorite meals on hand so that you never have an excuse to cheat and you’ll always have something that you love available.  

Not on the program yet?

Never heard of lean and green meals or the 5 and 1 program?  Check out my journey to my goal weight here!   Before I started the program, I had tried everything. My health was declining, I was on several different medications, and I was really beginning to think that I would never lose the weight.

My results were BEYOND my wildest dreams.  For the first time in my life, I was smaller than the two people in my life that I had never quite been able to share clothes with, my mother and my sister!   I’m so grateful I found this program and to my coach who helped me through it step by step.  Now it’s my goal to pay it forward and help at least 50 people hit their goal weight this year!  

One of the ways I’m doing that is by sharing the easiest and yummiest Lean and Green recipes I’ve found while doing my program.

Chicken Brocolli Alfredo Casserole: the perfect low carb comfort food

When you’re craving a “hearty” meal but you need to go low carb, this casserole is just the ticket. It won’t throw you off track but it tastes like the real deal!

It’s the perfect creamy comfort food and is so filling for a low-carb meal! 

If you’re looking for meals you can make ahead of time this one will work perfectly!   There’s really no additional prep needed, just prep the meal and freeze.


Don’t mess with the science

Remember that the science behind this program requires precision, your meals are intended to give your body EXACTLY what it needs to lose weight so be careful as your measuring.  You’ll also want to weigh each item using a kitchen scale. 

The more precise your measurement, the quicker the weight will come off! Admittedly, this can make the Lean and Green meal a bit tricky when you are just starting out  (but then again.. that’s why this program works so well!)

Lean and Green Breakdown for Chicken Broccoli Alfredo Casserole


Total: 1 Lean

2/3 Leaner | 4 oz chicken cooked
1/3 Lean | 1c reduced fat cheese 


Total: 3 Green

1 Green |  1/2c steamed broccoli  (frozen)
2 Greens | 2c steamed bag of broccoli (frozen)

Healthy Fats

Total: 0 Healthy Fat


Total: 3 Condiments

2 Condiments | Alfredo sauce
1 Condiment | Parmesan

Yield: 3 Servings

Chicken Broccoli Alfredo Casserole with Cauliflower Rice

Chicken Broccoli Alfredo Casserole with Cauliflower Rice
Prep Time 20 minutes 15 seconds
Cook Time 25 minutes 20 seconds
Additional Time 5 minutes
Total Time 50 minutes 35 seconds


  • 3 cups cauliflower rice
  • 1.5 cups of broccoli
  • 12 oz cooked chicken
  • 1 cup cheese
  • 1 Cup Bertolli Reduced Fat Alfredo sauce
  • 2 Tbsp Kraft Reduced fat parmesan cheese


    1. Preheat oven to 350 degrees.
    2. Lightly spray a 13" x 9" casserole dish and set aside.
    3. Steam cauliflower and broccoli in the microwave following the directions on the back of the packages.
    4. Measure out 3 cups cauliflower rice and 1 1/2 cups of broccoli and place in a large bowl.
    5. Add cooked chicken, 3/4 cup cheese, alfredo sauce and parmesan cheese. Stir until combined.
    6. Pour mixture in prepared casserole dish and top with remaining 1/4 cup of cheese.
    7. Bake in oven for about 20 to 25 min or until cheese is melted and casserole is warm.
    8. Divide into 3 equal portions. Enjoy!

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 705Total Fat: 53gSaturated Fat: 27gTrans Fat: 1gUnsaturated Fat: 21gCholesterol: 217mgSodium: 1320mgCarbohydrates: 9gFiber: 1gSugar: 2gProtein: 48g

Chicken Broccoli Alfredo Casserole with Cauliflower Rice