Keto Baked Broccoli and Cauliflower Casserole

This recipe is perfect for a hearty, low-carb side dish or even a main course. It’s creamy, cheesy, and full of flavor while keeping the carbs low.

Ingredients

  • 1 medium head of broccoli, cut into florets
  • 1 medium head of cauliflower, cut into florets
  • 1 cup heavy cream
  • 4 ounces cream cheese, softened
  • 1 1/2 cups shredded cheddar cheese
  • 1/2 cup grated Parmesan cheese
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon olive oil or melted butter
  • Optional: chopped fresh parsley for garnish

Instructions

  1. Preheat the Oven:
    • Preheat your oven to 375°F (190°C). Grease a 9×13-inch baking dish or casserole dish with olive oil or butter.
  2. Prepare the Vegetables:
    • Steam the broccoli and cauliflower florets until they are tender but still slightly crisp, about 5-7 minutes. You can also microwave them in a microwave-safe dish with a splash of water for 5-6 minutes. Drain any excess water.
  3. Make the Sauce:
    • In a medium saucepan over medium heat, combine the heavy cream and cream cheese. Stir until the cream cheese is melted and the mixture is smooth.
    • Add the garlic powder, onion powder, salt, and black pepper. Stir to combine.
    • Remove the saucepan from the heat and stir in 1 cup of shredded cheddar cheese until melted and smooth.
  4. Assemble the Casserole:
    • Place the steamed broccoli and cauliflower florets into the prepared baking dish.
    • Pour the cheese sauce over the vegetables, making sure they are evenly coated.
    • Sprinkle the remaining 1/2 cup of shredded cheddar cheese and the grated Parmesan cheese over the top.
  5. Bake:
    • Bake in the preheated oven for 20-25 minutes, or until the cheese is bubbly and golden brown on top.
  6. Serve:
    • Remove from the oven and let it cool for a few minutes. Garnish with chopped fresh parsley if desired.
    • Serve hot and enjoy!

Nutritional Information (per serving, approximately 6 servings)

  • Calories: 280
  • Total Fat: 24g
    • Saturated Fat: 14g
  • Cholesterol: 80mg
  • Sodium: 450mg
  • Total Carbohydrates: 7g
    • Dietary Fiber: 3g
    • Sugars: 2g
  • Net Carbohydrates: 4g
  • Protein: 11g

Tips

  • Vegetable Preparation: Ensure the broccoli and cauliflower are well-drained after steaming to avoid excess moisture in the casserole.
  • Cheese Variations: Feel free to use a mix of cheeses for a different flavor profile. Gruyère or mozzarella can be delicious alternatives or additions to the cheddar.
  • Baking Dish: Using a shallow baking dish ensures even cooking and a nice golden top. If you prefer a deeper dish, you may need to adjust the baking time slightly.
  • Extra Crunch: For added texture, sprinkle crushed pork rinds or almond flour mixed with melted butter on top before baking to create a crispy topping.

Enjoy this creamy, cheesy keto-friendly casserole as a comforting side dish or a satisfying main course!