For those embracing a ketogenic lifestyle or simply seeking a delectable low-carb alternative, the keto ham and cheese casserole emerges as a versatile and satisfying dish. This article explores various approaches to crafting this comforting meal, highlighting the adaptability and nutritional benefits of each recipe.
Why Keto Casseroles?
Casseroles stand out as convenient and gratifying meal options, seamlessly fitting into breakfast, lunch, or dinner. Their adaptability allows for the incorporation of leftover ingredients and the addition of nutrient-rich vegetables, making them a healthy and practical choice. The keto ham and cheese casserole, in particular, shines as a prime example of how to repurpose leftover ham into a delightful, low-carb creation.
Understanding Ham and Keto
Ham, a pork cut typically cured for extended preservation, necessitates careful selection within a ketogenic framework. The curing process often involves brines containing salt and sugar, potentially elevating the carbohydrate content of certain hams. Scrutinizing nutritional labels becomes crucial, with the aim of selecting hams that have the fewest amount of carbs. Opt for varieties cured with salt brine or simply smoked to minimize carb intake.
Core Ingredients and Their Keto-Friendly Benefits
- Ham: Provides a hearty protein source. Ensure it's low in added sugars and carbohydrates by checking the nutritional label.
- Cheese: Adds flavor and healthy fats. Cheddar cheese is a common choice, but you can experiment with mozzarella or Swiss for variety.
- Cauliflower: A keto staple due to its low carb count and versatility. It can mimic textures of potatoes or rice, adding bulk to the casserole.
- Broccoli: Another low-carb vegetable packed with vitamins and fiber. It adds color, texture, and essential nutrients.
- Cream/Heavy Cream: Contributes to the creamy texture and increases the fat content, essential for keto diets.
- Eggs: Binding agent and protein source, adding to the casserole's overall structure and nutritional value.
Keto Ham and Cheese Casserole Recipes
Hot “Unwich” Ham and Cheese Casserole
This recipe is a breadless take on a classic ham and cheese sandwich.
Ingredients:
- Smoked deli ham (avoid honey or brown sugar varieties)
- Cheese (Swiss, cheddar, or your preferred type)
- Dill pickle slices or chips
- Italian dressing and seasoning (optional)
- Hot sauce (ensure it's low-carb)
Instructions:
- Preheat the oven to 375°F (190°C) and spray a 9x9 inch pan with non-stick cooking spray.
- Layer deli ham to cover the bottom of the pan, followed by a layer of cheese.
- Add dill pickle slices, Italian dressing, and seasoning for enhanced flavor.
- Repeat the ham and cheese layers.
- Bake for 10-15 minutes, or until the cheese is melted and slightly browned.
Serving Suggestions:
- Create lettuce wraps by slicing a piece of the unwich and putting it in romaine lettuce hearts!
- Serve as is for a warm, satisfying meal.
Storage:
- Store leftover pieces in an airtight container in the refrigerator for 3-5 days.
Meal Prep:
- Assemble the casserole without baking and store it in the refrigerator until ready to cook. Freezing is not recommended.
Keto Ham and Broccoli Casserole
This casserole combines the flavors of ham and cheese with the nutritional benefits of broccoli and cauliflower.
Read also: Cheesy Keto Comfort Food
Ingredients:
- Ham, diced
- Fresh broccoli florets
- Fresh cauliflower florets
- Sharp cheddar cheese, shredded
- Full-fat cream cheese
Instructions:
- Preheat the oven to 400°F (200°C). Grease a baking dish with non-stick cooking spray.
- Chop and steam the broccoli and cauliflower florets separately until tender. Ensure excess liquid is drained.
- Chop the ham into bite-sized pieces and mix with the cooked broccoli in the baking dish.
- In a high-speed blender or food processor, blend the cooked cauliflower, cream cheese, and half of the shredded cheddar cheese until smooth and creamy, creating a cheese sauce.
- Mix the cream sauce with the broccoli and ham in the baking dish, then top with the remaining shredded cheese. Season with salt and pepper to taste.
- Bake for 15-20 minutes, or until golden brown on top. Let cool before serving.
Tips and Variations:
- For a richer flavor, use a combination of cheeses.
- Add sautéed onions or garlic for extra depth.
- Consider adding a layer of spinach for added nutrients.
- If the cream sauce is too thick, thin it out with a tablespoon or two of water or broth.
Storage:
- Store leftovers in an airtight container in the refrigerator or freezer.
Low Carb Cheesy Ham Casserole
This recipe focuses on a creamy cheese sauce and a crunchy topping for added texture.
Ingredients:
- Broccoli, chopped
- Ham cubes
- Onion, chopped
- Mushrooms, sliced
- Colby Jack cheese, shredded
- Sour cream
- Cream of mushroom soup (or gluten-free replacement)
- Eggs
- Dry ingredients for crunchy topping (see instructions)
- Butter
Instructions:
- Preheat oven to 350°F (175°C). Grease a 2 1/2 quart casserole dish with non-stick spray.
- Mix vegetables, meat, and 1 cup of shredded cheese in a large mixing bowl.
- In a small mixing bowl, stir together cream of mushroom soup, sour cream, and eggs until smooth and combined.
- Pour sauce over vegetable/meat mixture and stir to coat.
- Spoon sauce-coated vegetables, ham, and cheese into prepared baking pan or bowl.
- In a small mixing bowl, stir together dry ingredients for Crunchy Topping. Stir butter in with a fork. Mixture should be crumbly and and slightly damp and cling in small clumps of dough, but not wet.
- Sprinkle topping over casserole.
- Bake until golden brown and bubbly.
Variations:
- Use chicken instead of ham, replacing Colby Jack with mozzarella or Swiss cheese. Add poultry seasoning to the topping for a stuffing-like taste.
Keto Ham and Cheese Bake
This recipe emphasizes the use of cauliflower as a base, creating a comforting and filling casserole.
Ingredients:
- Frozen cauliflower
- Cooked ham
- Shredded cheese
- Sour cream
- Heavy whipping cream
- Seasonings
Instructions:
- Preheat the oven to the appropriate temperature.
- Cook the frozen cauliflower until tender, then drain and mash.
- Mix the shredded cheese, sour cream, heavy whipping cream, and seasonings together in a saucepan over medium heat until the cheese is melted.
- Combine the mashed cauliflower and ham in a casserole dish.
- Pour the cheese sauce over the ham and cauliflower mixture.
- Bake until golden brown and bubbly.
Keto Ham and Cheese Breakfast Casserole
This casserole is designed for a protein-packed, hot breakfast option.
Ingredients:
- Extra-large eggs
- Heavy cream
- Ham, diced
- Cream cheese, cubed
- Sharp cheddar cheese, shredded
- Salt and pepper
Instructions:
- Preheat the oven to 350°F (175°C).
- In a large bowl, whisk the eggs, heavy cream, salt, and pepper together. Pour the mixture into a greased 9x13 inch casserole dish.
- Drop the cubes of cream cheese evenly throughout the egg mixture.
- Sprinkle the ham and cheddar cheese over the top.
- Bake for 30-40 minutes, or until the center is set and springs back when touched.
Variations:
- Loaded Ham & Cheese Breakfast Casserole: Sauté chopped cauliflower, red bell pepper, and garlic. Add spinach until wilted, then incorporate into the casserole.
- 3 Meat Keto Breakfast Casserole: Add crumbled bacon and breakfast sausage to the recipe along with the ham.
- Jalapeno Ham Breakfast Casserole: Sprinkle sliced jalapeno peppers over the top of the casserole before adding the cheddar cheese.
Ham and Cauliflower Casserole
This recipe utilizes cauliflower to mimic hashbrowns, offering a unique twist on a classic casserole.
Ingredients:
- Cauliflower florets
- Cooked ham, diced
- Cheddar cheese, shredded
- Garlic, minced
- Salt and pepper
- Glucomannan powder (optional, for thickening)
- Sour cream
Instructions:
- Preheat the oven to 350°F (175°C) and lightly grease a 9x13 inch 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.
- Add the ham, half of the cheese, and the garlic to the bowl. Sprinkle with the salt, pepper, and glucomannan (if using) and toss to combine.
- Fold in the sour cream until well coated.
- Spread the mixture in the prepared baking dish and sprinkle the top with the remaining cheddar.
- Bake 30 to 40 minutes, until the casserole is bubbly and the cheese is melted. Let stand 10 minutes before serving.
Tips for the Perfect Keto Ham and Cheese Casserole
- Cheese Selection: Experiment with different cheeses like cheddar, mozzarella, Swiss, or Gruyere to find your favorite flavor combination.
- Vegetable Variety: Add other low-carb vegetables like spinach, bell peppers, or mushrooms for added nutrients and flavor.
- Spice It Up: Add a pinch of red pepper flakes or a dash of hot sauce for a little heat.
- Ensure Dryness: If using ham packaged in water, ensure it’s as dry as possible to prevent a watery casserole.
- Thickening Agents: Glucomannan powder or xanthan gum can be used to thicken the casserole if cauliflower releases too much water during baking.
Serving Suggestions
This keto ham and cheese casserole is versatile and can be served with a variety of sides:
Read also: Easy Keto Casserole Recipe
- Salads: A fresh green salad or a Caesar salad complements the richness of the casserole.
- Vegetables: Roasted asparagus, sautéed spinach, or green beans make excellent side dishes.
- Eggs: For breakfast variations, serve with a side of scrambled or fried eggs.
Nutritional Benefits
This keto ham casserole is not only delicious but also offers several nutritional benefits:
- Low Carb: Perfect for those following a ketogenic diet, helping to maintain ketosis.
- High Protein: Ham and cheese provide a substantial amount of protein, essential for muscle building and repair.
- Nutrient-Rich: The addition of vegetables like cauliflower and broccoli adds vitamins, minerals, and fiber to the dish.
Read also: Easy Low-Carb Cheese Crackers