⏱ 42 min total

Chicken and Brocolli Bake

Name: Chicken and Brocolli Bake
Prep time: 12 min
Cook time: 30 min
Total time: 42 min
Yield: 1 serving
Ingredients: 1 ¼ cup chopped Broccoli; ¼ tbsp Canola oil; ¼ cup, chopped Onion; 1 ½ cup, pieces or slices White mushrooms; ¾ tbsp All-purpose flour; ⅜ cup 2% milk; 4 oz Chicken breast; ⅛ cup Greek yogurt; 1 tbsp Mayonnaise; ¹⁄₁₆ tsp Salt; ⅛ tsp Black pepper; ⅛ cup, shredded Cheddar cheese; 1 tbsp Parmesan cheese

Per 1 serving · 537 g · 13 ingredients

Calories

502

25%
of a 2,000 cal day

Protein
45g
35% of calories
Carbs
25g
20% of calories
Fat
26g
45% of calories

Portion

✓ Protein-dense

At a glance

One serving of Chicken and Brocolli Bake (537 g) has 502 calories, with 45 g of protein, 25 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (89% DV), Vitamin C (119% DV) and Vitamin K (118% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 24%, 37% and 38% of the daily value.

Per 100 g

94cal

low energy density

Protein per 100 cal

8.9g

Net carbs

20g

carbs minus fiber

Fiber

4.9g

12 g sugar

High in

20%+ of the daily value

Protein89%
Vitamin C119%
Vitamin K118%
Thiamine31%
Riboflavin (B2)83%
Niacin98%

Good source of

10–19% of the daily value

Dietary fiber18%
Vitamin A16%
Vitamin D10%
Vitamin E18%
Manganese19%

Watch

20%+ of the daily value

Sodium24%
Saturated fat37%
Cholesterol38%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 12 minCook 30 min

1
Preheat the oven to 375°F. Steam the broccoli and set aside.
2
Heat a large ovenproof skillet over medium-high heat. Add oil and swirl to coat. Cook the chicken for 7-12 minutes until cooked through, then remove from the pan and set aside.
3
Add onion and mushrooms to the same pan; cook for 12 minutes or until mushrooms are browned and liquid evaporates, stirring occasionally.
4
Sprinkle the mushroom mixture with flour and cook for 1 minute, stirring constantly.
5
Stir in milk and bring to a boil; cook for 3 minutes or until thick and bubbly.
6
Add the broccoli and chicken back to the pan; cook for 1 minute.
7
Remove the pan from heat. Stir in yogurt, mayonnaise, pepper, and salt. Top evenly with cheeses and broil for 2 minutes. Serve and enjoy!

Vitamins & minerals

Amounts for 1 serving (537 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	145 μg	16%
Vitamin C	107 mg	119%
Vitamin D	1 μg	10%
Vitamin E	3 mg	18%
Vitamin K	142 μg	118%
Thiamine	0.4 mg	31%
Riboflavin (B2)	1 mg	83%
Niacin	16 mg	98%
Vitamin B6	1 mg	103%
Folate (B9)	120 μg	30%
Vitamin B12	1 μg	47%
Pantothenic acid	4 mg	89%
Choline	163 mg	30%

Minerals

Nutrient	Amount	% Daily Value
Calcium	376 mg	38%
Iron	2 mg	25%
Potassium	1,329 mg	28%
Magnesium	91 mg	22%
Phosphorus	656 mg	94%
Zinc	3 mg	28%
Copper	0.4 mg	48%
Manganese	0.4 mg	19%
Selenium	51 μg	93%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	1 g	—
Alpha carotene	28 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	432 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	9 μg	—
Fructose	1 g	—
Galactose	0.2 g	—
Glucose	3 g	—
Glutamic acid	7 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	6 g	—
Leucine	3 g	—
Lycopene	0.1 μg	—
Lysine	3 g	—
Maltose	0.2 g	—
Methionine	1 g	—
Monounsaturated fats	7 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	8 g	—
Proline	2 g	—
Retinol	108 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	1 g	—
Total omega 6	7 g	—
Tryptophan	1 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0.2 μg	—
Vitamin D3	1 μg	—

Burning 502 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

95min
Walking (3.5 mph)
60min
Cycling (moderate)
42min
Running (6 mph)
71min
Swimming laps

Common questions

How many calories are in Chicken and Brocolli Bake?

One serving of Chicken and Brocolli Bake (1 serving) has 502 calories, which works out to 94 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Chicken and Brocolli Bake high in protein?

Yes. It has 45 g of protein per serving, and 35% of its calories come from protein (8.9 g of protein per 100 calories).

Is Chicken and Brocolli Bake keto-friendly?

It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Chicken and Brocolli Bake?

558 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Chicken and Brocolli Bake?

12 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (537 g)

Calories502

% Daily Value*

Total fat 26g	33%
Saturated fat 7.4g	37%
Trans fat 0.2g
Cholesterol 115mg	38%
Sodium 558mg	24%
Total carbohydrate 25g	9%
Dietary fiber 4.9g	18%
Total sugars 12g
Protein 45g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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