Keto shrimp casseroles offer a delightful way to enjoy a comforting and flavorful meal while adhering to a low-carb lifestyle. These recipes often combine succulent shrimp with creamy sauces, cheeses, and various vegetables, all baked to perfection. This article explores a variety of keto shrimp casserole recipes, providing detailed instructions, ingredient suggestions, and tips to ensure a delicious and satisfying dish.
Low-Carb Shrimp Enchiladas
These enchiladas provide a Mexican-inspired dish that is both flavorful and keto-friendly.
Ingredients:
- Shrimp
- Low-carb tortillas
- Red bell pepper
- Onion
- Garlic
- Cream cheese
- Salsa verde
- Cream
- Cilantro
- Lime
- Chili powder
- Salt
- Cheese (for filling and topping)
- Butter
Instructions:
- Preheat oven to 350 degrees and spray a 9x13 pan with cooking spray.
- Sauté the onion, peppers, and garlic in butter until slightly soft.
- In a large skillet melt the 2 tablespoons of butter.
- Sauté the red bell pepper and onion until slightly soft. Add the garlic and cook for an additional minute.
- Add the shrimp and cook for 2-3 minutes or until pink just start to turn pink. Remember we are still baking this so we don't want the shrimp to be overcooked.
- Reduce heat to low and add the cream cheese, stirring until melted.
- Stir in the salt, chili powder, cilantro, and lime.
- Fill a tortilla with 1/3 cup of the shrimp mixture, about 1 tablespoon of cheese, and roll the tortilla tightly and place it seam side down in the baking dish. Repeat with the remaining tortillas.
- Stir together the salsa verde and the cream in a small bowl. Pour the sauce over the tortillas and sprinkle with the remaining cheese.
- Bake until heated through and cheese is melted and bubbly.
These enchiladas offer a great alternative to traditional high-carb versions, with approximately 5 net carbs per enchilada, depending on the brands of ingredients used.
Keto Seafood Casserole
This creamy and quick keto seafood casserole is a perfect weeknight meal, utilizing frozen seafood for convenience and affordability.
Ingredients:
- Frozen seafood (mixed seafood or salad shrimp)
- Onion
- Mushroom
- Cheese (Cheddar, Havarti, Swiss, or Provolone)
- Cream cheese
- Eggs
- Almond flour
- Baking powder
- Salt
- Seasonings of choice
Instructions:
- Thaw and drain the frozen seafood.
- Cook the seafood before baking.
- Combine almond flour with ½ teaspoon of baking powder and ¼ teaspoon of salt to make a "cheater" keto Bisquick.
- Add the seafood, mushroom, and onion mixture to the egg bowl along with ¾ cup of cheese and stir to incorporate.
- Pour into a pie plate or casserole dish.
- Bake until the pie is firm when pressed in the center and not jiggle.
This casserole is highly adaptable, allowing for various cheese and seafood combinations based on personal preference.
Read also: Easy Low-Carb Cheese Crackers
Keto Vegetable and Jalapeño Shrimp Casserole
This casserole combines shrimp with a medley of vegetables and a touch of spice, making it a filling and flavorful meal.
Ingredients:
- Shrimp
- Red onion
- Tomato
- Yellow squash and/or zucchini
- Cream (or non-dairy alternative)
- Garlic
- Egg
- Starch (coconut flour or GF flour)
- Parmesan cheese
- Jalapeño
- Butter or oil
- Seasoning
Instructions:
- Preheat the oven to 350F/180C.
- Peel and devein the shrimp. Thaw if using frozen shrimp.
- Slice the vegetables.
- Lightly sauté the onion until fragrant for added flavor.
- Lightly oil a pan or casserole dish and evenly layer the rest of the vegetables in the baking dish.
- Mix the cream, garlic, egg, starch, seasoning, and butter or oil to make the egg mixture.
- Pour the egg mixture evenly over the shrimp and veggies.
- Sprinkle the top evenly with grated Parmesan.
- Bake for 35-45 minutes, depending on your oven, until the shrimp are cooked, eggs are set, and the veggies are tender.
- If using small shrimp, you might want to add them during the last half of baking to ensure they don’t overcook.
- Once cooked, remove and season with sea salt and pepper to taste.
This recipe is flexible, allowing for substitutions with various vegetables and non-dairy options.
Keto Shrimp and Spaghetti Squash Bake
Inspired by shrimp scampi, this casserole uses spaghetti squash as a low-carb alternative to pasta.
Ingredients:
- Spaghetti squash
- Shrimp
- Avocado oil or olive oil
- Ghee
- Lemon juice
- Crushed red pepper flakes
- Garlic
- Parmesan cheese
- Parsley
- Salt and pepper
Instructions:
- Preheat the oven to 400°F (200°C).
- Cut the spaghetti squash in half lengthwise, scoop out the seeds, rub with avocado oil, and roast for 40 to 45 minutes until fork-tender.
- Use a fork to pull the strands of noodles away from the spaghetti squash rind and scatter on the bottom of a skillet or casserole dish.
- Peel, devein, and butterfly the shrimp, leaving the tail on. Toss with salt, pepper, and lemon zest.
- Whisk together ghee, lemon juice, crushed red pepper flakes, and garlic in a small bowl.
- Toss together Parmesan cheese and parsley to prepare the crust.
- Arrange the shrimp on top of the spaghetti squash in a single layer, cut side down with the tail pointing up and toward the center of the dish.
- Pour the butter sauce all over the shrimp.
- Bake for 15 minutes, or until the shrimp is pink and cooked through.
- Broil for 2 to 3 minutes to melt the cheese.
This recipe is a great way to enjoy the flavors of shrimp scampi while keeping the carbohydrate content low.
Keto Seafood Au Gratin
This seafood au gratin is a flavorful dish that can be served as an appetizer or a main course.
Read also: Keto Calorie Counting: A Detailed Guide
Ingredients:
- Shrimp (or other seafood)
- Butter
- Seasoning (Old Bay or Creole/Cajun)
- Lemon juice
- Parmesan cheese
- Almond flour
- Onion
- Bell pepper
- Celery
- Whipping cream
Instructions:
- Preheat oven.
- In a medium size saucepan, heat butter.
- Reduce heat to medium and stir in seasoning, lemon juice, and 1/2 cup Parmesan cheese.
- Add shrimp and cook over medium heat until shrimp are no longer pink, approximately 5 minutes. Turn off stove.
- In a small bowl, combine the crust ingredients: seasoning, almond flour, and grated Parmesan cheese.
- Sprinkle mixture evenly over the top of each dish.
- Bake or broil until a crust is formed on top.
The use of almond flour and Parmesan cheese in place of breadcrumbs makes this dish keto-friendly. The holy trinity of Creole cooking (bell pepper, celery, and onion) adds a unique flavor profile to the au gratin.
Low-Carb Baked Seafood Casserole
This creamy baked casserole features shrimp and cod in a flavorful sauce, topped with a crunchy almond flour and parmesan cheese crust.
Ingredients:
- Shrimp
- Cod
- Dry white wine
- Bay leaves
- Old Bay Seasoning
- Butter
- Leeks
- Celery
- Xanthan gum
- Heavy whipping cream
- Parmesan cheese
- Almond flour
- Fresh parsley
Instructions:
- Preheat oven to 400º Fahrenheit.
- Poach the seafood: Stir together dry white wine, water, bay leaves, and 1/2 teaspoon Old Bay. Bring to a simmer, add shrimp and cod, and simmer until barely opaque. Reserve shrimp and cod.
- Simmer the poaching mixture until reduced to about 1 cup of liquid. Remove from heat, strain, and reserve for later.
- Sauté the vegetables: Melt butter in a saucepan, add leeks and celery, and cook until soft.
- Layer vegetables and seafood in a casserole dish.
- Make the sauce: Melt butter, stir in xanthan gum, slowly stir in the reduced poaching liquid, then stir in the heavy whipping cream. Cook until mixture has a gravy-like texture.
- Pour mixture over the seafood and vegetables in the casserole dish.
- Make the topping: Pulse almond flour, parmesan cheese, Old Bay, and butter in a food processor until completely blended.
- Sprinkle mixture on top of the casserole.
- Bake until heated through and topping is golden brown.
This casserole is a creamy and satisfying dish with a delightful blend of seafood and vegetables.
Shrimp and Cauliflower Rice Casserole
This casserole offers a low-carb alternative to shrimp and grits, using cauliflower rice as a base.
Ingredients:
- Shrimp
- Cauliflower rice
- Onion
- Peppers
- Old Bay seasoning
- Cheese
- Liquid ingredients (such as cream or broth)
Instructions:
- Cook the cauliflower rice and pat dry to remove excess moisture.
- Sauté the onions and peppers.
- Add the shrimp and sauté until pink.
- Add the liquid ingredients and simmer until blended.
- Layer the cauliflower rice in a baking dish, top with the shrimp mixture and cheese.
- Bake until heated through and cheese is melted and bubbly.
This casserole provides a hearty and flavorful meal that is both low-carb and satisfying.
Read also: Magnesium Supplements for Keto
Tips for Making Keto Shrimp Casseroles
- Choose the Right Shrimp: Opt for fresh or frozen shrimp, peeled and deveined. Smaller shrimp may cook faster, so adjust cooking times accordingly.
- Select Keto-Friendly Ingredients: Ensure all ingredients are low in carbohydrates. Use almond flour, coconut flour, and low-carb cheeses.
- Experiment with Vegetables: Add a variety of non-starchy vegetables to boost the nutritional value and flavor of the casserole.
- Adjust Seasoning: Season generously with herbs, spices, and salt to enhance the overall taste.
- Control Baking Time: Monitor the casserole while baking to prevent overcooking the shrimp. The shrimp should be pink and cooked through but not rubbery.