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Trying to make better lifestyle choices for my overall wellness. One of the ways I do this is by prepping balanced lunches for the week on Sunday nights. This gulps me spend less time on weeknights making lunches for the next day, helps me use the food in my fridge before is might turn a bit, and give hubs and I a variety of tasty options to choose from.
We all crave that old-school comfort food sometimes, but we definitely don't miss the heavy feeling that comes after eating it. That's why I am slightly obsessed with this Dairy-Free Chicken Divan. We’ve taken the classic retro casserole and given it a clean, modern makeover by swapping the heavy canned soups for rich coconut milk and fresh herbs. It is the ultimate healthy comfort food that proves you don’t need traditional dairy to get that satisfying, cheesy flavor. Whether you are looking for a cozy weeknight family dinner or just a lighter take on a childhood favorite, this creamy chicken and broccoli bake is about to become your new go-to.
SERVES 8
Ingredients
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16 oz (454 g) broccoli florets, frozen, cut into 1-inch pieces
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1 tbsp coconut oil
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1 onion, chopped fine
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2 garlic cloves, minced
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1 tsp minced fresh thyme
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Sea salt and pepper to taste
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3 cups Chicken Broth or Stock
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2 cans (12 oz / 340 g each) coconut milk
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0.5 cup water
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1 tbsp arrowroot or tapioca starch
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24 oz (680 g) boneless, skinless chicken breasts, trimmed of all visible fat, halved lengthwise, and cut into 0.5-inch thick slices on bias
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2 tbsp Dijon Mustard
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8 oz (227 g) Coconut Milk Cheddar Cheese, shredded
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1 cup White Sandwich Breadcrumbs, toasted (approx. 2 oz / 57 g)
Preparation
- Adjust oven rack to middle position and preheat oven to 400°F. Grease a 13x9-inch baking dish.
Combine broccoli and 0.25 cup water in a bowl, cover, and microwave until broccoli is tender, about 2 to 3 minutes. Drain broccoli and transfer to prepared baking dish.
Meanwhile, heat 2 tsp oil in a Dutch oven over medium heat until shimmering. Add onion, garlic, thyme, and 1 tsp sea salt and cook until onions are softened and lightly browned, 5 to 7 minutes. Whisk in broth and coconut milk and bring to a simmer. Stir in chicken and cook until no longer pink (chicken will not be fully cooked), about 4 minutes.
Remove from heat and stir in Dijon Mustard, 0.25 tsp pepper, and cheddar, a handful at a time, until melted. Combine water and tapioca or arrowroot starch in a bowl and whisk to combine. Add tapioca mixture to chicken, place Dutch oven back on stove over medium-high heat, and stir until thickened.
Pour chicken mixture over broccoli in baking dish. Toss toasted breadcrumbs with remaining 1 tsp oil in bowl, season with sea salt and pepper to taste, and sprinkle over top. Bake until sauce is bubbling around edges, 15 to 20 minutes. Allow to cool slightly before serving.
Nutritional Analysis Per Serving (Based on 8 servings)
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Calories: 455 kcal
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Total Fat: 28.5 g
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Saturated Fat: 22.1 g
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Cholesterol: 64 mg
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Sodium: 580 mg
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Total Carbohydrates: 25.4 g
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Dietary Fiber: 2.8 g
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Sugars: 2.1 g
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Protein: 24.2 g
Notes on Ingredients Used for Calculation:
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Coconut Milk: Calculated using full-fat canned coconut milk, which provides the sauce's creamy texture. Using "light" coconut milk would significantly reduce the fat and calorie count (approx. -110 kcal per serving) but would result in a thinner sauce.
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Cheese: Calculated based on a standard dairy-free/vegan coconut oil-based cheddar alternative.
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Breadcrumbs: Calculated using standard white breadcrumbs. If using low-carb or almond flour-based breadcrumbs (to fit a Keto/Paleo diet), the Total Carbohydrates would drop significantly (likely to the 10–12 g range).
Pro Tips for the Perfect Chicken Divan
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Don't Skip the Drain: Since this recipe uses frozen broccoli, moisture control is key. After microwaving the broccoli, drain it thoroughly. I even like to pat it dry with a paper towel or give it a gentle squeeze. This ensures your creamy coconut sauce doesn't get watered down in the oven.
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The Slurry Secret: When adding the arrowroot or tapioca starch (Step 4), never throw the powder directly into the hot pot—it will clump instantly. Always whisk it with the cold water first to create a smooth "slurry" before pouring it into the hot mixture.
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Full-Fat is Your Friend: For that rich, velvety texture that mimics traditional heavy cream, use full-fat canned coconut milk. "Light" coconut milk often lacks the stability to thicken properly and can result in a thin sauce.
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Watch the Arrowroot: If you use arrowroot starch, be careful not to overheat the sauce once it has thickened. Unlike cornstarch, arrowroot can actually break down and thin out if boiled vigorously for too long. Remove it from the heat as soon as it reaches the right consistency.
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Crispy Top Hack: If you love a darker, crunchier crust, switch your oven to Broil for the last 1–2 minutes of cooking. Just keep a very close eye on it, as the breadcrumbs can go from golden to burnt in seconds!
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Fresh vs. Frozen: Prefer fresh broccoli? No problem. Blanch fresh florets in boiling water for 2 minutes, then plunge them into an ice bath to stop the cooking. Drain well and proceed with the recipe as written.
Frequently Asked Questions
Can I use fresh broccoli instead of frozen for Chicken Divan? Yes, absolutely. If you prefer using fresh broccoli, cut the florets into 1-inch pieces and blanch them in boiling water for about 2 to 3 minutes until they are bright green and slightly tender. Be sure to drain them thoroughly before adding them to the baking dish to prevent the sauce from becoming watery.
Is this Chicken Divan recipe dairy-free? Yes! This version of Chicken Divan is completely dairy-free. We swap the traditional condensed cream of chicken soup and heavy cream for full-fat canned coconut milk and use a dairy-free Cheddar alternative. This creates a rich, creamy texture without the lactose.
Can I make Chicken Divan ahead of time? Yes, this is a great meal-prep dish. You can assemble the entire casserole up to the point of baking (Step 5), cover it tightly, and store it in the refrigerator for up to 24 hours. When you are ready to eat, add the breadcrumbs and bake as directed. You may need to add 5–10 minutes to the baking time since the dish will be cold from the fridge.
What is the best substitute for arrowroot starch? If you don't have arrowroot or tapioca starch, you can use cornstarch in the same amount (1 tablespoon). If you are strictly Paleo or avoiding corn, you can also use potato starch, though the texture may vary slightly.
Can I freeze Chicken Divan? Yes, you can freeze this casserole. It is best to freeze it before baking. Assemble the dish (without the breadcrumbs), wrap it tightly in plastic wrap and aluminum foil, and freeze for up to 3 months. Thaw it in the refrigerator overnight before baking. Note that coconut milk sauces can sometimes separate slightly upon reheating, but stirring will usually bring the texture back together.
What should I serve with Chicken Divan? Chicken Divan is a rich dish, so it pairs well with light sides. Classic options include fluffy white rice, brown rice, or egg noodles. For a lower-carb or Paleo option, serve it over cauliflower rice, zucchini noodles, or alongside a crisp green salad with vinaigrette to cut through the creaminess.
I really hope this Dairy-Free Chicken Divan finds its way into your regular dinner rotation! It is proof that you don't have to sacrifice that cheesy, cozy comfort food experience just to eat a little cleaner. Whether you are serving this up for a busy weeknight family dinner or prepping it for healthy lunches throughout the week, it delivers every time. If you give this recipe a try, please leave a star rating and a comment below to let me know how it turned out—I love seeing your recreations! Happy cooking!
A healthcare professional in scrubs holds a jar filled with mixed nuts. The kitchen background is bright and modern, emphasizing healthy eating habits in daily life.
¿Quién necesita ayuda para planificar los menús de la semana? Aquí les traemos una colección de recetas fáciles y rápidas que una de las Foodies usa en su día de cocinar para la semana. Es mucho más fácil organizar la semana de trabajo y con los niños cuando la comida ya esta hecha, solo para calentar!
Encuentra las recetas aquí: bit.ly/1K8p6XR
Who needs help planning weekly menus? Today we bring you a collection of fast and easy recipes which one of the Foodies uses on her cooking day. It's much easier to organize the work week and time with the kids when food is ready and you just need to heat and serve!
Find the recipes here: bit.ly/1W8c79m
Pin it: bit.ly/1XenQ7o
You guys know I’m all about keeping things simple but nutritious, especially when it comes to maintaining a healthy gut. If you’ve been looking for a crunchy, tangy snack that fits perfectly into your Paleo, Keto, or Vegetarian lifestyle, you are going to love this. These Lacto-Fermented Vegetables are way better than anything you buy at the store—they’re loaded with natural probiotics, super easy to prep, and honestly, they just taste fresher. Grab a mason jar, and let's get fermenting!
Yields: 1.0 Quart Jar Prep time: 0.5 hours Fermentation time: 10.0 days (minimum)
Ingredients
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1.5 to 2.0 lbs (24.0 oz to 32.0 oz / 680.0 g to 907.0 g) Seasonal Garden Vegetables (such as cucumbers, carrots, asparagus, green beans, or radishes)
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1.0 quart (4.0 cups / 32.0 fl oz / 946.0 ml) Filtered Water
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2.0 tbsp (approx. 1.2 oz / 34.0 g) Sea Salt
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Note: If your kitchen temperature is consistently above 85°F (29°C), reduce salt to 1.0 tbsp (0.6 oz / 17.0 g).
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1.0 to 2.0 tbsp (0.2 oz to 0.5 oz / 6.0 g to 14.0 g) Pickling Spices (such as mustard seeds, peppercorns, coriander seeds, or dill seeds)
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2.0 to 4.0 cloves Fresh Garlic, peeled and slightly crushed
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1.0 to 2.0 units Tannin-rich Leaves for crispness (fresh grape, horseradish, oak, mesquite, or even dried black tea leaves)
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0.25 to 0.5 medium Onion, sliced (optional)
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2.0 to 3.0 sprigs Fresh Herbs (dill, thyme, or oregano)
Preparation Instructions
- Prepare the Brine: In a pitcher or bowl, combine 1.0 quart (4.0 cups) of water with 2.0 tbsp (1.2 oz / 34.0 g) of sea salt. Stir vigorously until the salt has completely dissolved. Set this liquid aside. Remember to check your room temperature; if it is extremely hot (over 85°F), use only 1.0 tbsp of salt.
Prepare the Vegetables: Wash your vegetables thoroughly. Chop them into sticks, spears, or bite-sized chunks depending on the vegetable type. Ensure pieces are small enough to fit comfortably inside the jar but substantial enough to stay submerged.
Layer the Flavorings: In a clean, sterilized 1.0 quart glass jar, place the aromatics at the very bottom. Add the 2.0 to 4.0 cloves of garlic, the 1.0 to 2.0 tbsp of pickling spices, the sliced onion (if using), and fresh herbs.
Add Crisping Leaves: Place the 1.0 to 2.0 units of tannin-rich leaves (grape, oak, etc.) on top of the spices. These leaves contain tannins that prevent the vegetables from becoming mushy during fermentation.
Pack the Vegetables: Pack the chopped vegetables tightly into the jar on top of the flavorings. Leave at least 2.0 inches (5.0 cm) of headspace between the top of the vegetables and the rim of the jar.
Add the Brine: Pour the prepared salt water brine over the vegetables. Ensure the vegetables are submerged by at least 1.0 inch (2.5 cm) of liquid. If you have a larger jar, 2.0 to 4.0 inches of brine coverage is ideal.
Weight Down: Place a fermentation weight on top of the vegetables to keep them submerged beneath the anaerobic brine. You can use a glass fermentation weight, a small ceramic plate, a cabbage leaf tucked down the sides, or a slice of root vegetable.
Fermentation: Seal the jar tightly with a lid. Place the jar in a location out of direct sunlight with a temperature range of 65°F to 85°F (18°C to 29°C). Allow the mixture to ferment for 10.0 days or longer.
Maintenance (Burping): During the first 3.0 to 5.0 days, carbon dioxide will build up inside the jar. Check the lid daily. If it feels tight or bulging, briefly unscrew the lid to release the gas ("burping") and immediately screw it back on tightly.
Storage: After 10.0 days, taste the vegetables. If they have reached your desired level of sourness, move the jar to cold storage. This can be a root cellar, basement, or refrigerator kept below 65°F (18°C). The fermentation will slow down significantly, and the pickles will keep for several months.
Nutritional Information
Serving Size: 2.0 oz (approx. 56.0 g or 0.25 cup) Servings Per Container: approx. 16.0
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Calories: 12.0 kcal
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Total Fat: 0.0 g
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Saturated Fat: 0.0 g
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Cholesterol: 0.0 mg
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Sodium: 280.0 mg to 320.0 mg (Depending on how much brine is absorbed)
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Total Carbohydrates: 2.5 g
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Dietary Fiber: 1.1 g
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Total Sugars: 1.0 g
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Net Carbohydrates: 1.4 g
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Protein: 0.5 g
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Potassium: 85.0 mg
Pro Tips for Perfect Lacto-Fermentation
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The "Chlorine" Rule: The most common reason fermentation fails is the water. Municipal tap water often contains chlorine or chloramine, which kills the beneficial bacteria you are trying to grow. Always use filtered, distilled, or spring water. If you only have tap water, boil it for 15.0 to 20.0 minutes and let it cool completely to evaporate the chlorine.
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Salt Matters: Do not use standard table salt containing iodine or anti-caking agents, as these can inhibit fermentation and cloud the brine. Stick to the 2.0 tbsp of pure sea salt, Kosher salt, or pink Himalayan salt as listed in the recipe.
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The "Ice Bath" Trick: For extra crunch, soak your cucumber spears or vegetable sticks in a bowl of ice water for 0.5 to 1.0 hour before packing them into the jar. This tightens the cell structure and helps prevent mushiness.
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DIY Fermentation Weights: If you don't own glass fermentation weights, you can use a small Ziploc bag. Fill the bag with a brine solution (use a ratio of 1.0 tsp salt to 1.0 cup water), seal it, and place it on top of the vegetables. If the bag leaks, it won't dilute your ferment because the liquid inside is also salty brine.
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Kahm Yeast vs. Mold: You might see a thin, white, powdery film form on the surface of the brine. This is usually "Kahm yeast," which is harmless but can affect the flavor if left too long. Simply skim it off. However, if you see fuzzy patches that are blue, green, or black, that is mold. In that case, discard the entire content of the jar to be safe.
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Temperature Control: Fermentation moves faster in warmer weather. At 75°F (24°C), your vegetables might be ready in 5.0 to 7.0 days. At 60°F (15°C), it could take up to 3.0 weeks. Taste test a small piece using a clean fork starting on day 5.0 to catch the flavor peak you prefer.
Frequently Asked Questions
What is the difference between lacto-fermented vegetables and vinegar pickles? The main difference is the preservation method. Store-bought pickles are usually preserved with hot vinegar, which kills bacteria. Lacto-fermented vegetables use a salt water brine to encourage the growth of Lactobacillus, a beneficial bacteria. This process creates natural lactic acid, which preserves the vegetables and creates a tangy flavor without any added vinegar. This makes them a probiotic-rich "live" food.
Is it safe to eat fermented vegetables if the brine turns cloudy? Yes, absolutely. A cloudy brine is actually a good sign! It indicates that the lactic acid bacteria are active and multiplying. The cloudiness usually appears around day 3.0 to 5.0 of fermentation. However, if the brine becomes slimy or smells like rotten eggs, you should discard the batch.
Can I use table salt instead of sea salt for fermentation? It is not recommended. Standard table salt often contains iodine and anti-caking agents. Iodine can inhibit the growth of the beneficial bacteria needed for fermentation, and anti-caking agents can turn your brine a murky, unappealing color. For the best results, stick to the 2.0 tbsp of pure sea salt or pink Himalayan salt listed in the recipe.
How long do lacto-fermented vegetables last in the refrigerator? Once you move your jar to cold storage (below 65°F or 18°C), the fermentation process slows down dramatically. If kept submerged in the brine, your vegetables will stay crunchy and safe to eat for 4.0 to 6.0 months. Always use a clean utensil to remove vegetables from the jar to prevent contamination.
Why are my fermented vegetables soft or mushy? Mushiness can happen for a few reasons: the room temperature was too high (above 85°F or 29°C), not enough salt was used, or the vegetables had high water content. To prevent this, add tannin-rich leaves (like grape or oak leaves) as described in the recipe, and consider using an ice bath soak for 1.0 hour before packing the jar.
Is this recipe suitable for a Keto or Paleo diet? Yes. Since the fermentation bacteria consume the natural sugars found in the vegetables, the final carbohydrate count is very low—approximately 1.4 g of net carbs per serving. This makes lacto-fermented vegetables an excellent, gut-healthy snack for Keto, Paleo, and Whole30 diets.
Do I need an airlock lid to make fermented vegetables? No, you do not need expensive equipment. While an airlock lid makes the process easier by automatically venting gas, you can use a standard mason jar lid. Just remember to "burp" the jar daily during the first 5.0 to 7.0 days by slightly unscrewing the lid to release built-up carbon dioxide pressure.
Conclusion
There you have it—a simple, foolproof way to turn your garden harvest into a gut-healing superfood. I know waiting 10.0 days for the fermentation magic to happen can feel like forever, but trust me, that perfect tangy crunch is totally worth the patience. Whether you stick to classic cucumbers or get adventurous with spicy radishes and garlic, these fermented veggies are a staple you will want in your fridge year-round. If you give this recipe a try, please drop a comment below and let me know which combination you picked. I would love to hear how your first batch turns out!