Ingredients (Serves 8)

Vegetables:

  • 2 medium zucchinis (about 2 cups grated / 300g)
  • 1 cup grated cauliflower (100g)
  • ½ cup finely chopped onion (70g)
  • ½ cup grated carrot (optional, adds slight carbs – 60g)

Binding & Structure:

  • 1 cup shredded mozzarella cheese (112g)
  • ½ cup grated Parmesan cheese (50g)
  • ¾ cup almond flour (75g)
  • 3 large eggs
  • 1 tsp baking powder

Flavor Enhancers:

  • 2 cloves garlic, minced
  • ½ cup fresh chopped parsley or dill
  • 1 tsp Italian seasoning
  • ½ tsp black pepper
  • ½ tsp salt (adjust to taste)

Optional Add-Ins:

  • ½ cup chopped spinach (fresh)
  • ¼ tsp red pepper flakes

Instructions

Step 1: Preheat

Preheat your oven to 180°C (350°F). Lightly grease an 8×8-inch baking dish or line with parchment paper.

Step 2: Prepare Vegetables

Grate zucchini and cauliflower. Place in a clean kitchen towel and squeeze firmly to remove as much moisture as possible. This is crucial for a firm bake.

Step 3: Combine Vegetables

In a large mixing bowl, add squeezed zucchini, cauliflower, onion, carrot (if using), garlic, and fresh herbs.

Step 4: Add Dry Ingredients

Stir in almond flour, baking powder, seasoning, salt, and pepper. Mix well.

Step 5: Add Eggs and Cheese

Add eggs, mozzarella, and Parmesan. Stir thoroughly until fully combined into a thick batter-like mixture.

Step 6: Transfer to Baking Dish

Spread mixture evenly into prepared dish. Smooth the top with a spatula.

Step 7: Bake

Bake for 35–45 minutes or until golden brown on top and firm in the center.

Step 8: Rest Before Cutting

Allow to cool for at least 10–15 minutes before slicing. This helps it set completely.

Nutrition Information (Per Serving – 1 of 8 slices)

  • Calories: 210
  • Protein: 12g
  • Fat: 16g
  • Total Carbohydrates: 7g
  • Fiber: 3g
  • Net Carbs: 4g
  • Sugar: 2g

Perfect for keto macros with low net carbs.

WW SmartPoints (Estimated)

Per serving (1 slice):

  • Blue Plan: 5–6 SmartPoints
  • Green Plan: 6–7 SmartPoints
  • Purple Plan: 5 SmartPoints

(Points may vary based on cheese brand and portion size.)

Why This Recipe Works for Keto

This dish maintains a low carbohydrate profile by eliminating potatoes and wheat flour. Almond flour provides structure without gluten. Cheese adds fat and protein for satiety. Eggs bind everything together naturally.

Healthy fats from cheese and almond flour help maintain ketosis and stabilize appetite.

Serving Suggestions

  • Pair with grilled chicken or salmon
  • Serve alongside a leafy green salad with olive oil dressing
  • Top with Greek yogurt or sour cream (if keto-friendly for you)
  • Enjoy cold as a snack

Storage & Meal Prep

  • Store in airtight container in refrigerator for up to 4 days.
  • Reheat in oven at 170°C (325°F) for 10 minutes.
  • Can be frozen for up to 2 months.

Keto Tips & Tricks

✔ Always squeeze zucchini dry
✔ Use full-fat cheese for best texture
✔ Let it cool before slicing
✔ Add extra herbs for Mediterranean flavor