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…  | By deiv3 on August 4, 2024 | 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
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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
- 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! | | | |
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