This article explores a delectable and straightforward recipe for keto ham and cauliflower casserole, perfect for utilizing leftover ham. This creamy, rich dish is not only easy to prepare but also a fantastic way to incorporate more vegetables into your diet while adhering to a ketogenic lifestyle.
Introduction
Finding creative ways to use leftover ham can be a culinary challenge. This keto cauliflower casserole offers a delightful solution, transforming leftover ham into a comforting and satisfying meal. Whether it's after a holiday feast or a simple weeknight dinner, this casserole is a versatile option that caters to various tastes and dietary preferences.
Understanding Ham and Keto
Before diving into the recipe, it's crucial to understand the compatibility of ham with a ketogenic diet. Ham, a cut of pork typically cured for extended shelf life, can sometimes contain added sugars in the curing process. Therefore, selecting a ham with minimal carbohydrates is essential. Ideally, opt for ham cured with a salt brine or simply smoked, aiming for those with 0-1g of carbs per serving. Always read labels carefully to ensure it aligns with your dietary goals.
Why Cauliflower? The Keto-Friendly Substitute
Cauliflower shines as a versatile, low-carb alternative to potatoes, commonly found in traditional casseroles. Its mild flavor and adaptable texture make it an excellent base for absorbing the rich, savory flavors of ham and cheese. This substitution makes the casserole keto-friendly and adds a nutritious boost.
Ingredients for Keto Ham and Cauliflower Casserole
The beauty of this recipe lies in its simplicity, requiring just a handful of ingredients:
Read also: Delicious Keto Tuna Casserole
- Cauliflower: The star of the dish, providing a low-carb, nutritious base. Aim for about 10 cups of chopped cauliflower (1½ heads).
- Ham: Diced leftover ham, approximately 6 cups.
- Cheese: Cheddar cheese, about 2 cups shredded, for a classic cheesy flavor. Consider adding Gruyere or pepper Jack for a twist.
- Cream Cheese: 16 ounces of full-fat cream cheese for creaminess.
- Greek Yogurt or Sour Cream: 2 cups, adding tang and moisture. Greek yogurt offers a lower-carb, lower-fat alternative.
- Parmesan Cheese: ⅔ cup grated, for added flavor.
- Seasonings: Garlic powder, onion powder, Italian seasoning, salt, and pepper to taste.
- Optional Ingredients: Olive oil, glucomannan powder or xanthan gum, crushed pork rinds.
Step-by-Step Instructions
There are generally two approaches to making the casserole. One approach involves roasting the cauliflower, while the other uses steam-cooked cauliflower. Here is how to make the casserole with both aproaches:
Method 1: Roasting the Cauliflower
- Prepare the Cauliflower: Preheat the oven to 425ºF. Chop the cauliflower into slightly larger than bite-sized pieces, removing the core and leaves but including the tender stalks. Place the cut cauliflower in a 9x13 baking dish.
- Roast the Cauliflower: Toss the cauliflower in olive oil (optional) and roast for 45 minutes, or until the florets are just starting to become tender.
- Prepare the Cheese Mixture: While the cauliflower is roasting, soften the cream cheese by microwaving for one minute. Combine the softened cream cheese with Greek yogurt, garlic powder, onion powder, and Parmesan cheese.
- Combine Ingredients: Reduce the oven temperature to 350ºF. Add the ham to the roasted cauliflower in the baking dish, pour the cheese mixture over the top, and mix everything together.
- Add Cheese Topping: Sprinkle the shredded cheddar over the mixed cauliflower, ham, and cream cheese mixture.
- Bake: Bake for 25 minutes, or until hot and bubbling.
Method 2: Steam-Cooking the Cauliflower
- Prepare the Cauliflower: Preheat the oven to 350°F and lightly grease a 9×13 pan or other large casserole dish. Place half of the cauliflower florets in a food processor and pulse a few times on high until coarsely chopped. Transfer to a large bowl and repeat with the remaining cauliflower.
- Steam the Cauliflower: Add about 1 inch of water to a large pot and place over high heat. Add salt. When water comes to a boil, add the cauliflower, reduce the heat to medium-low, cover, and cook for about 2-3 minutes, or until just barely fork tender. Drain very well and return it to the dry, empty pot. Turn the heat under the pot to low and toss the cauliflower for a minute or two to be sure it is dry. Remove from the heat.
- Combine Ingredients: Place the cream cheese in a medium bowl and microwave on 50% power for about 30 seconds, or until softened. Add the Greek yogurt, green onions, Italian seasoning, onion powder, pepper, and Parmesan and mix well. Spoon the mixture into the still warm pot with the cauliflower and toss to combine. Gently fold in the ham.
- Assemble and Bake: Transfer the mixture to the prepared baking dish and top evenly with the cheddar cheese. Bake for 25 minutes, or until hot and bubbling.
- Let it Rest: It’s important to allow any Cauliflower Ham Casserole to rest for 10 minutes before serving.
Tips and Variations
- Cauliflower Texture: For a more textured casserole, pulse the cauliflower in a food processor until coarsely chopped. Alternatively, use a sharp knife to chop by hand.
- Cheese Selection: Experiment with different cheeses to customize the flavor. Sharp cheddar, Gruyere, or pepper Jack can add unique dimensions to the dish.
- Adding Crunch: Sprinkle crushed pork rinds on top before baking for a delightful crunch.
- Spice it Up: Add a dash of mustard powder or a pinch of red pepper flakes for extra flavor.
- Broccoli Variation: Substitute cauliflower with fresh broccoli florets for a different take on the casserole.
Serving and Storing
Allow the casserole to sit for 10-15 minutes before serving to allow the filling to thicken slightly. This dish pairs well with a variety of main courses or can be enjoyed as a satisfying meal on its own.
Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. For longer storage, freeze for up to 3 months. Reheat in the oven or microwave until warmed through.
Nutritional Information
Nutritional information is estimated and may vary based on specific ingredients and serving sizes. A general guideline per serving is:
- Net Carbs: Varies depending on ingredients; calculate based on your specific ingredients.
- Fiber: Present from cauliflower and other vegetables.
Read also: Cauliflower Casserole Guide
Read also: Easy Low-Carb Cheese Crackers