Keto Broccoli and Cheese: Delicious Recipes for a Low-Carb Lifestyle

For those following a ketogenic diet, finding satisfying and flavorful side dishes can sometimes be a challenge. Broccoli and cheese is a classic combination that can be easily adapted to fit a keto lifestyle. This article explores various keto-friendly broccoli and cheese recipes, from simple side dishes to more elaborate casseroles and bites, providing options for every taste and occasion.

Roasted Keto Broccoli with Cheese Sauce and Bacon

This recipe transforms simple broccoli into a flavorful and satisfying dish by roasting it and topping it with a silky cheddar cheese sauce and crispy bacon. It’s a perfect side dish to accompany any keto main course.

Ingredients and Substitutions

• Broccoli: Fresh broccoli is recommended for roasting to achieve crispy edges. However, frozen broccoli can be used if the baking sheet is preheated in the oven for 15-20 minutes before cooking. Cauliflower or a mix of broccoli and cauliflower can also be used.
• Cheese: Cheddar cheese is the star of the cheese sauce, but other cheeses like pepper jack or gruyere can be substituted or combined for different flavor profiles. Parmesan cheese is an excellent addition.
• Hot Sauce: A dash of hot sauce elevates the flavors without making the dish spicy. Crispy garlic chili oil can also be added for a kick.
• Heavy Cream: Heavy cream or heavy whipping cream provides the base for the cheese sauce. Half and half can be used as a substitute, but extra cheese may be needed to thicken the sauce. Full-fat coconut milk (or the dairy-free milk of your choice) can be used for a dairy-free version.
• Bacon: Crispy, smokey bacon complements the broccoli and cheese sauce. Pancetta, ham, or prosciutto can be used as alternatives.

Preparation

1. Preheat the oven to 425°F (220°C). Line a rimmed baking sheet with parchment paper.
2. Arrange fresh broccoli florets in a single layer on the prepared baking sheet, drizzle with olive oil, and sprinkle generously with salt and pepper.
3. Roast until the broccoli is cooked to desired doneness.
4. While the broccoli is roasting, make the keto cheese sauce: Place the heavy cream, cheddar cheese, garlic, Dijon mustard, hot sauce, salt, and pepper in a large saucepan over medium heat. Cook, whisking frequently, until the cheese is melted and the mixture is creamy and smooth.
5. Plate the broccoli, and top with the cheese sauce and bacon before serving.

Tips and Variations

• Storage: Store leftover keto broccoli with cheese sauce in the refrigerator for up to 4 days.
• Reheating: Reheat in the microwave or in a pan on the stovetop.
• Add Veggies: Cauliflower, bell peppers, zucchini, mushrooms, and asparagus can be added for extra nutrients and flavor.
• Make it Dairy-Free: Swap out the heavy cream for full-fat coconut milk (or the dairy-free milk of your choice) and swap out the cheeses for your favorite dairy-free cheese alternative.
• Add Nuts: Keto candied pecans can be chopped and sprinkled over the top for added crunch and sweetness.
• Spice it Up: Sprinkle crushed red pepper flakes or a drizzle of sriracha for a kick of heat.
• Can I use frozen broccoli in this recipe?: It is recommended using fresh because it gets those perfectly charred edges. But if you only have frozen on hand, it is recommended heating the sheet pan in the oven for 20 minutes or so before adding the broccoli to the pan.
• Can cheese sauce be made ahead of time?: This sauce is best made fresh. If you make it ahead of time and store it in the fridge, it will become very thick and won't have that same silky texture when it's reheated.

Keto Broccoli Cheese Casserole (Gratin)

This keto broccoli casserole, also known as gratin, is a versatile dish that can be served as a side or a main course. It’s low in carbs, high in healthy fats, and packed with nutrients.

Ingredients and Substitutions

• Broccoli: Fresh or frozen broccoli can be used, but ensure it’s well-drained.
• Cream Cheese: Full-fat cream cheese is recommended for the best texture and flavor.
• Heavy Cream: Key to achieving a creamy sauce.
• Butter: Salted butter enhances the richness. Grass-fed butter can be used for a premium touch.
• Garlic: Fresh garlic is essential for flavor.
• Salt and Pepper: Basic seasonings to elevate the taste.
• Cheddar Cheese: Sharp cheddar cheese provides a delightful bite.

Preparation

1. Preheat oven to 390°F (200°C).
2. Steam or boil the broccoli until it’s slightly tender but still retains a bit of crunch. Drain well and place in a mixing bowl. Ensure you drain the broccoli well, removing as much water as possible.
3. In a saucepan, combine garlic, butter, salt, pepper, cream cheese, and heavy cream. Cook over medium heat, stirring constantly, until the cream cheese melts and the sauce becomes smooth and creamy.
4. Add the creamy cheese sauce and 2 ounces of shredded cheddar cheese to the broccoli. Mix gently and transfer the mixture to a casserole dish. Top with the remaining cheddar cheese.
5. Bake for 20-30 minutes or until the cheese is melted, bubbly, and golden brown.
6. Serve immediately.

Tips and Variations

• Add Meat: Diced bacon, shredded chicken, or ground beef can be incorporated for a heartier casserole. Be sure to cook all meat first.
• Creamy Twist: Swap half of the heavy cream with sour cream for a subtle tangy flavor.
• Cheese Options: Combine mozzarella with cheddar for a stretchy, gooey texture or sprinkle some parmesan on top for an added layer of flavor.
• Storage: Refrigerate any leftovers for up to 4 days or freeze for up to 3 months.
• Can I make this casserole ahead of time?: Absolutely! Assemble the casserole and refrigerate it until you’re ready to bake. If you’re starting with a cold casserole, add a few extra minutes of baking time.
• Can I use frozen broccoli?: Yes, you can use frozen broccoli. Just make sure to thaw it completely and drain it well before using it.

Nutritional Information

Per 200-gram serving:

• Calories: 375
• Carbohydrates: 7g
• Net Carbs: 3g (Total Carbs minus Fiber)
• Fiber: 4g
• Protein: 12g
• Fat: 33g

Is Broccoli Casserole Healthy?

If you’re following a low-carb diet, broccoli casserole is very healthy. It has lots of vitamins and minerals and is high in fiber while delivering a good dose of healthy fats for energy.

Read also: Cheesy Keto Comfort Food

Is Broccoli Casserole Gluten-Free?

Yes. Broccoli casserole contains no grains or flour and is gluten-free.

Is Broccoli Casserole Keto-Friendly?

If you keep any high-carb ingredients out of your recipe, such as rice, broccoli casserole is very keto-friendly.

Keto Cheesy Broccoli Rice (Cauliflower Rice)

This recipe uses cauliflower rice as a base to create a creamy, cheesy, and healthy low-carb side dish that’s even better than the boxed version.

Ingredients

• Cauliflower rice
• Broccoli
• Butter
• Salt
• Pepper
• Garlic powder
• Nutmeg
• Cheese

Preparation

1. Combine the cauliflower, broccoli, butter, salt, pepper, garlic powder, and nutmeg in a medium sized microwave safe bowl and microwave on high for 4 minutes.
2. Microwave for an additional 2 minutes.

Tips and Variations

• The veggies are chopped finely, this keto cheesy broccoli rice can get by picky kids and husbands whose main issue with vegetables is the texture.
• There is no end to what you can do with this Keto Cheesy Broccoli & Cauliflower Rice beyond just using it as a low carb side dish! Seriously - the sky is the limit with this versatile Keto Cheesy Broccoli Rice!

Keto Broccoli Cheese Bites

These baked broccoli cheese bites are a delightful and cheesy appetizer or side dish that is low-carb, keto-friendly, and gluten-free.

Ingredients

• 2 cups broccoli florets
• 1 1/4 cup grated cheddar cheese
• 1/4 cup almond flour
• 1 large egg
• 1/4 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1 pinch red pepper flakes
• 1/4 teaspoon sea salt
• 1/4 teaspoon freshly ground black pepper
• Flaked salt or additional sea salt (optional)

Preparation

1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Steam the broccoli florets until they are tender. Once cooked, allow them to cool slightly.
3. Using a food processor or blender, pulse the steamed broccoli until it resembles rice-like grains. Make sure not to overprocess it.
4. In a large mixing bowl, combine the pulsed broccoli, grated cheddar cheese, almond flour, egg, garlic powder, onion powder, red pepper flakes, sea salt, and pepper. Mix well until all the ingredients are evenly combined.
5. Take about a tablespoon of the mixture and shape it into a round shape. Place it on the prepared baking sheet. Repeat with the remaining mixture, leaving some space between each bite as they will spread out when baking (like cookies). Sprinkle lightly with flaked salt, if desired.
6. Bake the broccoli bites in the preheated oven for about 15-20 minutes or until they turn golden brown and crispy.

Tips and Variations

• Cheesy Bacon Twist: Add some cooked and crumbled bacon to the mixture for an extra burst of flavor and a delightful crunch.
• Smokey Sensation: Use smoked gouda cheese instead of cheddar to add a hint of smoke.
• Mediterranean Medley: Enhance the flavor with a sprinkle of dried herbs like oregano, basil, or thyme. You can even add some sun-dried tomatoes or olives for a Mediterranean-inspired twist.
• Dipping Sauces: Pair your Broccoli Cheese Bites with a tangy ranch dressing, a zesty marinara sauce, or a creamy garlic aioli for an extra burst of flavor.
• Salad Sensation: Serve the bites alongside a crisp green salad tossed in a light vinaigrette for a refreshing and well-balanced meal.
• Wholesome Side: Complement your main course with a side of roasted vegetables or cauliflower rice to create a complete and nutritious low-carb feast.
• How to Store Broccoli Cheese Bites: If you happen to have leftovers (which is rare because these bites are so irresistible!), you can store them in an airtight container in the refrigerator. They should stay fresh for up to 3 days. Simply reheat them in the oven or microwave before enjoying them again.
• Can These Broccoli Bites Be Frozen?: Absolutely! These bites are freezer-friendly, making them a convenient option for meal prep. After baking and cooling, place the bites in a freezer-safe container or bag. They can be stored in the freezer for up to 2 months. When ready to enjoy, simply reheat them in the oven until heated through.

Nutritional Information

• Calories: 280 kcal

Cheddar Roasted Broccoli

This simple cheddar roasted broccoli is a low-carb, keto-friendly side dish that is ready in about 20 minutes.

Read also: Creamy Keto Soup

Ingredients

• Broccoli florets
• Olive oil
• Salt
• Pepper
• Shredded cheddar cheese

Preparation

1. Preheat the oven to 400 degrees F.
2. Line a baking sheet with parchment paper.
3. Toss the broccoli, olive oil, salt and pepper and spread evenly in a single layer on the baking sheet.
4. Bake until the broccoli is cooked to desired doneness.

Tips and Variations

• Raise the temperature: If you’d still like this dish to be ready in 20 minutes, preheat your oven to 450 degrees F instead of 425. Lower the temperature to 425 after 15 minutes when you top it with cheese, then cook another 5-10 minutes as directed.
• Preheat your pan: Allow your baking sheet to get up to 450 as your oven preheats. This way the broccoli immediately can start to brown. If you don’t do this, it can lead to the moisture slowly leaking from the broccoli, leading the tasty veggie to getting a bit mushy instead of crispy.
• Cook straight from frozen: You don’t want to give the broccoli time to thaw because that moisture will lead to the florets to steam instead of roast.
• Cut your florets to the same size. This allows them to cook evenly.
• Make sure all pieces are well seasoned. I like to work the seasoning in with my hands to make sure it’s worked in, but you can stir the broccoli around.
• Keep the broccoli in a single layer. For the crispiest broccoli, you want air to be able to circulate around the pieces.
• One of the best things about this crispy, cheesy roasted broccoli is that it goes with nearly everything!

Creamy Garlic Butter Broccoli with Cheese and Bacon

This recipe cooks broccoli in a creamy garlic butter sauce and tops it with cheese and bacon all in one pan!

Ingredients

• Broccoli florets
• Butter
• Garlic
• Heavy cream
• Mozzarella cheese
• Parmesan cheese
• Bacon

Preparation

1. Pre-heat oven to 400F.
2. In a large pan over medium-high heat, cook chopped bacon for 2-3 minutes or until almost crispy.
3. Remove bacon from pan and to the same pan, add the butter, garlic, broccoli, garlic powder, crushed red pepper and a dash of salt and pepper.
4. Sautee for 2-3 minutes or until the garlic is fragrant.
5. Add the heavy cream, cheese, and cooked bacon.
6. Transfer to preheated oven and cook for 12-15 minutes or until the cheese is bubbly and the broccoli is cooked to desired doneness.

Read also: Exploring Broccoli Cheddar Soup's nutritional value

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