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
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.
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.
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.
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.
Bake:
Bake in the preheated oven for 20-25 minutes, or until the cheese is bubbly and golden brown on top.
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!