Casseroles are a versatile and comforting dish, perfect for family meals, holiday gatherings, or meal prepping. For those following a ketogenic or low-carb lifestyle, finding suitable vegetarian options can sometimes be a challenge. However, with a few clever ingredient substitutions and creative combinations, you can enjoy a variety of delicious and satisfying keto vegetarian casseroles. This article explores some fantastic keto vegetarian casserole recipes, providing detailed instructions, helpful tips, and nutritional information to help you create healthy and flavorful meals.
Keto Spinach Broccoli Cheese Casserole
This keto spinach broccoli cheese casserole is a healthy and comforting dish that serves as a tasty low-carb side. It’s a creamy and cheesy vegetable casserole that would be great for a holiday meal and has only 2.6g net carbs! Even if you are not on a keto diet, your family will love the flavor of this broccoli cheese casserole. This comforting dish is easy to make and is gluten-free. It doesn’t use milk, heavy cream, or flour to thicken it; instead, it uses cream cheese.
Ingredients:
- Frozen broccoli florets
- Fresh baby spinach
- Mayonnaise
- Full-fat cream cheese
- Onion powder
- Fresh garlic
- Sharp cheddar cheese
- Mozzarella cheese
Instructions:
- Preheat the oven to 350°F (175°C). Prepare a baking dish or casserole dish by spraying it with nonstick cooking spray.
- Cook the broccoli florets in the microwave according to the package directions. If using fresh broccoli, chop it into bite-sized pieces, rinse with water, place in a microwave-safe bowl with a tablespoon of water, and cover with plastic wrap. Microwave until tender.
- In a large mixing bowl, combine the steamed broccoli, softened cream cheese, mayonnaise, onion powder, garlic, cheddar shredded cheese, and chopped fresh spinach. The heat from the cooked broccoli florets will melt the cream cheese and wilt the spinach. Add salt and black pepper to taste.
- Spoon the spinach and cream cheese mixture into the prepared baking dish. Sprinkle the mozzarella shredded cheese evenly over the top.
- Bake for 30-35 minutes until the cheese topping is nice and golden brown.
- Remove from the oven and let cool slightly before serving.
Tips and Notes:
- Using frozen broccoli florets that are cooked in the microwave first helps to melt the cheeses and wilt the spinach. If using fresh broccoli florets, microwave them for about 5 minutes to achieve the same effect.
- If using frozen spinach, cook it and squeeze out as much excess water as possible. Fresh spinach shrinks less, so you can use a smaller amount (about ½ cup).
- For extra flavor, add grated Parmesan cheese in or on the broccoli mixture before baking.
- Experiment with other cheeses like Monterey Jack cheese.
- To make it a complete dinner, add cooked rotisserie chicken or ham.
- Store leftover casserole in an airtight container in the refrigerator or a freezer-safe container to freeze for another meal.
Nutritional Information (per serving):
- Calories: 167
- Fat: 12.9g
- Carbs: 4.2g
- Fiber: 1.6g
- Protein: 7g
- Net Carbs: 2.6g
Keto Mexican Casserole
This casserole is a crustless dish with a base of cauliflower mixed with peppers, cheese, onions, and tomatoes.
Ingredients:
- Cauliflower
- Peppers
- Cheese
- Onions
- Tomatoes
- Chili powder
- Cumin
Instructions:
- Preheat oven to 350°F (175°C).
- Warm a skillet over medium heat. Mix and cook onions, peppers, chili powder, and cumin, stirring every 2 minutes until the peppers are roasted.
- Rice the cauliflower and microwave for 3 minutes. Mix in 1 cup of cheese and tomatoes.
- Coat a 7" x 11.6" x 2" baking dish with cooking spray. Spread the entire casserole mix into the baking dish.
- Top with the remaining cheese and bake for 30-35 minutes or until the cheese is melted.
Low Carb Breakfast Casserole
This low-carb breakfast casserole is a gluten-free, keto-friendly, vegetarian egg bake that is fluffy and satisfying. It's perfect to prep ahead for a weekend brunch or to cook on Sunday, freeze the slices, and enjoy a no-fuss savory breakfast all week long.
Ingredients:
- Eggs
- Onion
- Bell pepper
- Spinach
- Cheese
- Heavy cream
- Olive oil
- Salt and pepper
Instructions:
- Preheat the oven to 375ºF (190°C). Coat an 8x8 baking dish with cooking spray and set aside.
- Heat olive oil in a large skillet over medium heat. Add the onion and bell pepper to the pan and season with salt and pepper. Cook, stirring occasionally, until softened, about 5 minutes.
- Add the broccoli to the pan and cook, stirring, another 2 minutes. Add the garlic and cook, stirring, for 30 seconds. Add the spinach and allow to cook until wilted, stirring occasionally. Remove from the heat.
- In a large bowl, whisk the eggs. Add the heavy cream, ½ cup of the cheese, and salt and pepper to taste, then whisk until incorporated.
- Arrange the cooked vegetables evenly in the bottom of the prepared pan. Top with the egg mixture, then sprinkle the remaining cheese over the top.
- Bake 30 minutes or until the eggs are puffy and set in the middle. If they still look soupy after 30 minutes, return to the oven and continue to cook until set, checking every couple of minutes.
Tips and Notes:
- You can prepare this recipe and then cover and refrigerate for up to 2 days before baking.
- To freeze before baking, follow the recipe up until baking. Make sure it sits level so the eggs don't spill!
- To cook your frozen casserole, let it thaw in the refrigerator overnight. When you're ready to cook it, let it sit out for about 30 minutes to come to room temperature.
- You can also freeze the casserole after baking. Cut into slices and allow it to cool for about an hour. Then transfer slices to a ziplock freezer bag, removing as much air as possible. To thaw, transfer to the refrigerator overnight or microwave from frozen until warm.
Cheesy Keto Broccoli Cauliflower Casserole
This cheesy bacon keto broccoli cauliflower casserole is an incredible keto side dish recipe or main dish. A broccoli bacon casserole is loaded with flavor. Cauliflower and broccoli pair nicely, and this is topped with tons of melted cheese.
Read also: Easy Low-Carb Cheese Crackers
Ingredients:
- Cauliflower
- Broccoli
- Sour cream
- Heavy whipping cream
- Cheeses
- Bacon
- Green onions
- Seasonings
Instructions:
- Preheat oven to 375°F (190°C) and spray an 8 x 8 inch baking pan with cooking spray. Set aside.
- In a large bowl, combine sour cream, heavy whipping cream, cheeses, and seasonings; stir to combine.
- Add cauliflower, broccoli, half of the chopped bacon, and half of the green onions. Mix well.
- Pour mixture into the prepared pan and spread into an even layer.
- Sprinkle with remaining bacon, green onions, and more cheese (if desired).
- Bake until the cheese is melted and bubbly.
Tips and Notes:
- Use fresh broccoli and cauliflower that you steam until fork tender. If you have frozen on hand, you can use that instead. Just allow it to thaw and then prep and cook.
- To add meat, add cooked shredded or chopped chicken, ground beef, or even cut turkey or shredded.
- Allow your casserole to cool down, then cover and place in the fridge. This casserole will store in the fridge for 3-4 days.
- All ingredients used are gluten-free.
- You are welcome to half the recipe if you don't want to make as much. Or you can even double the recipe to make a larger batch for a crowd.
Adapting Casseroles for Keto Vegetarian Diets
When adapting casserole recipes for a keto vegetarian diet, there are several key considerations:
Base Ingredients: Instead of using high-carb ingredients like rice, pasta, or potatoes, opt for low-carb alternatives such as cauliflower rice, broccoli florets, or zucchini noodles.
Protein Sources: Incorporate vegetarian-friendly protein sources like tofu, tempeh, or cheese.
Fat Content: Increase the fat content by using full-fat dairy products like cream cheese, heavy cream, and cheese. You can also add healthy fats like olive oil or avocado oil.
Vegetables: Focus on low-carb vegetables such as spinach, broccoli, cauliflower, bell peppers, and onions.
Read also: Keto Calorie Counting: A Detailed Guide
Thickeners: Avoid using flour or cornstarch to thicken sauces. Instead, use cream cheese or a small amount of xanthan gum.
General Tips for Making Keto Vegetarian Casseroles
Prepare Ingredients in Advance: Chop vegetables, cook protein sources, and prepare sauces ahead of time to streamline the assembly process.
Season Generously: Don't be afraid to experiment with different herbs, spices, and seasonings to enhance the flavor of your casserole.
Control Moisture: Excess moisture can make your casserole soggy. Be sure to drain vegetables thoroughly after cooking and use ingredients that won't release too much liquid during baking.
Adjust Baking Time: Baking times may vary depending on the ingredients and the size of your casserole dish. Keep an eye on the casserole while it's baking and adjust the time as needed.
Read also: Magnesium Supplements for Keto
Let it Rest: Allow the casserole to rest for a few minutes after baking before serving. This will help the flavors meld together and make it easier to slice and serve.
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