Keto Zucchini, Carrot, and Cheese Bake
Ingredients:

  • 1 large zucchini, sliced
  • 1 medium carrot, grated
  • 1 medium potato (use a low-carb substitute like cauliflower if strict keto)
  • 2 green onions (spring onions)
  • 100 grams (3.5 oz) of shredded cheese (cheddar or mozzarella)
  • 3 large eggs
  • 4 tablespoons of almond flour (instead of semolina)
  • Salt, to taste
  • Black pepper, to taste

Instructions:

  1. Prepare the Vegetables:
    • Preheat your oven to 375°F (190°C).
    • Slice the zucchini and grate the carrot. If using a potato substitute, cut cauliflower into small florets.
    • Finely chop the green onions.
  2. Cook the Vegetables:
    • In a skillet, lightly sauté the zucchini, grated carrot, and chopped green onions over medium heat with a bit of oil or cooking spray until tender, about 5-7 minutes. If using cauliflower, you can steam it until tender.
  3. Prepare the Mixture:
    • In a large bowl, whisk the eggs. Stir in the shredded cheese, almond flour, salt, and pepper.
    • Add the sautéed vegetables to the bowl and mix until well combined.
  4. Bake:
    • Pour the mixture into a greased baking dish or oven-safe pan.
    • Bake for 25-30 minutes, or until the top is golden brown and a knife inserted in the center comes out clean.
  5. Cool and Serve:
    • Allow the bake to cool slightly before serving.

Nutritional Information (per serving, assuming 4 servings):

  • Calories: ~200
  • Fat: ~15g
  • Protein: ~12g
  • Carbs: ~8g
    • Fiber: ~3g
    • Net Carbs: ~5g

Tips:

  • Cheese: Using a strong cheese like sharp cheddar can add more flavor.
  • Vegetable Substitutes: Cauliflower can be used instead of potatoes to keep the recipe low-carb.
  • Add-ins: Consider adding herbs like rosemary or thyme for extra flavor.
  • Texture: Almond flour helps to give the bake a firmer texture and a bit of fluffiness compared to semolina.

Enjoy this keto-friendly bake as a delicious and easy dinner option!