Keto Zucchini Casserole: A Low-Carb Delight

Introduction

Zucchini casserole is a versatile dish that not only highlights the fresh flavors of zucchini but also serves as a hearty, satisfying meal. This Keto Zucchini Casserole is perfect for those following a low-carb diet. Packed with protein, healthy fats, and plenty of flavor, it’s an ideal option for family dinners or meal prep. The combination of cheese, eggs, and spices creates a creamy texture, while the zucchini adds a lightness that balances the richness of the dish.

Nutritional Information

Serving Size: 1 cup
Servings: 6

  • Calories: 280
  • Total Fat: 20g
  • Saturated Fat: 10g
  • Cholesterol: 150mg
  • Sodium: 600mg
  • Total Carbohydrates: 6g
  • Dietary Fiber: 2g
  • Sugars: 2g
  • Protein: 18g
  • SmartPoints (WW): 5 points per serving

Note:

SmartPoints may vary based on specific brands of ingredients used. Always check nutrition labels for the most accurate calculations.

Ingredients

Main Ingredients

  1. 4 medium zucchinis: Thinly sliced (about 4 cups).
  2. 1 cup shredded cheddar cheese: For a creamy, cheesy flavor.
  3. 1 cup cottage cheese: Adds creaminess and protein.
  4. 3 large eggs: Acts as a binder and provides richness.
  5. 1/2 cup grated Parmesan cheese: For added depth of flavor.
  6. 1 teaspoon garlic powder: For flavor enhancement.
  7. 1 teaspoon onion powder: Adds sweetness and depth.
  8. 1 teaspoon Italian seasoning: A blend of herbs for aromatic flavor.
  9. Salt and pepper: To taste.
  10. 1 tablespoon olive oil: For greasing the baking dish.

Optional Ingredients

  • 1 cup cooked ground beef or sausage: For extra protein.
  • Chopped fresh herbs: Such as parsley or basil for garnish.

Tools Needed

  • Baking dish (9×13 inches)
  • Mixing bowl
  • Whisk
  • Knife and cutting board
  • Measuring cups and spoons

Preparation Instructions

Step 1: Preheat the Oven

Preheat your oven to 350°F (175°C). Preheating ensures that your casserole cooks evenly and thoroughly.

Step 2: Prepare the Zucchini

Wash the zucchinis thoroughly and slice them thinly. A mandoline slicer can be used for uniform thickness. This helps the zucchini cook evenly and blend well with the other ingredients.

Step 3: Sauté the Zucchini (Optional)

For a more intense flavor and to reduce moisture, consider sautéing the zucchini. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the zucchini slices and cook for about 5-7 minutes until slightly tender. This step is optional but recommended for a firmer casserole.

Step 4: Mix the Cheeses and Eggs

In a mixing bowl, combine the shredded cheddar cheese, cottage cheese, and grated Parmesan cheese. Mix well. In another bowl, whisk the eggs until frothy, then add them to the cheese mixture along with garlic powder, onion powder, Italian seasoning, salt, and pepper. Stir until everything is thoroughly combined.

Step 5: Combine Ingredients

If you opted to sauté the zucchini, allow it to cool slightly before mixing it into the cheese and egg mixture. Gently fold the zucchini into the mixture, ensuring it is evenly distributed.

Step 6: Prepare the Baking Dish

Grease the baking dish with olive oil or cooking spray to prevent sticking. Pour the zucchini mixture into the prepared dish, spreading it evenly.

Step 7: Bake the Casserole

Place the casserole in the preheated oven and bake for 35-40 minutes, or until the top is golden brown and the center is set. You can check for doneness by inserting a toothpick in the center; it should come out clean.

Step 8: Let It Rest

Once baked, remove the casserole from the oven and let it rest for about 10 minutes. This allows it to set further and makes serving easier.

Step 9: Garnish and Serve

Slice the casserole into squares and serve warm. Garnish with chopped fresh herbs if desired. This casserole can be served as a main dish or as a side.

Tips for Success

  • Use Fresh Zucchini: Fresh zucchini provides the best texture and flavor. Avoid using soft or overly ripe zucchinis.
  • Experiment with Cheeses: Feel free to mix different types of cheese such as mozzarella or feta for a unique flavor profile.
  • Add More Veggies: Consider incorporating spinach, bell peppers, or mushrooms to enhance the nutritional value.

Health Benefits

  • Low in Carbs: This casserole is a great option for those looking to reduce their carbohydrate intake while still enjoying a hearty meal.
  • High in Protein: With the addition of eggs and cheese, this dish is packed with protein, making it great for muscle repair and satiety.
  • Rich in Nutrients: Zucchini is low in calories and high in vitamins A and C, providing essential nutrients for overall health.

Variations

  • Meat Lover’s Version: Add cooked ground beef, sausage, or chicken for a heartier dish.
  • Herb-Infused: Incorporate fresh herbs like basil or thyme for an aromatic twist.
  • Spicy Kick: Add red pepper flakes or diced jalapeños for a spicy variation.

Ideal Occasions for Serving

  • Family Dinners: This casserole makes for a filling family meal, perfect for gatherings.
  • Meal Prep: Great for meal prepping, it can be stored in the refrigerator for several days.
  • Potlucks: A crowd-pleaser that’s easy to transport and serve.

Conclusion

This Keto Zucchini Casserole is not only a delicious way to enjoy zucchini but also a great addition to your low-carb meal rotation. It combines creamy cheeses, nutritious zucchini, and spices to create a dish that everyone will love.

Final Thoughts

Try this casserole as a tasty alternative to traditional pasta dishes. With its rich flavors and satisfying texture, it’s sure to become a favorite in your home. Enjoy the delightful experience of cooking and savor every bite of your Keto Zucchini Casserole!