This keto Baked Broccoli & Cauliflower Casserole is low in carbs and also a comfort food recipe that is creamy and cheesy. This casserole is perfect for any keto-friendly meal. This cauliflower casserole is prepared with a rich combination of cheeses, cream, and flavorful spices, along with fiber-rich veggies, which make this casserole delicious and keto-friendly. The melted cheese and cream sauce bind everything together, while the roasted broccoli and cauliflower add a substantial texture to a warm, decadent bake. This keto Baked Broccoli & Cauliflower Casserole is topped with golden, bubbling cheese. This casserole has all the taste without any of the carbohydrates, making it a great choice for anybody on a ketogenic diet or just seeking a tasty side dish full of vegetables.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Calories: 280 kcal
- Prep time: 10 mints.
- Cook time: Twenty-five to thirty mints.
- Total time: Forty mints.
- Serving size: 1 cup
- Cuisine: American
- Course: Main dish
- Diet: Keto, Low-Carb & Gluten-Free
- Serving: 6 servings
EQUIPMENT:
- Steamer
- Colander
- Large mixing bowl
- Whisk
- Baking dish
- Knife
INGREDIENTS:
- 3 cups broccoli florets
- 3 cups cauliflower florets
- 1 ½ cups shredded cheddar cheese
- ½ cup cream cheese
- ¼ cup heavy cream
- 2 pieces garlic
- ½ teaspoon onion powder
- ½ teaspoon smoked paprika
- Salt & pepper
- ¼ cup grated parmesan cheese
- Crushed pork rinds or almond flour
INGREDIENTS NOTES:
BROCCOLI:
- We can use fresh or frozen broccoli & cauliflower florets, but we can steam or mildly boil them to prevent too much moisture before baking.
CHEDDAR CHEESE:
- Cheddar cheese adds the opulent & gooey appearance. We can also use the sharp cheddar for a strong flavor, but for variation we can easily use the Monterey Jack or mozzarella.
CREAM CHEESE:
- Cream Cheese prepares the creamy texture of the sauce and aids in binding. We can soften the cream cheese first to make combining simpler.
HEAVY CREAM:
- Heavy Cream helps to keep the dish wet and keto-friendly while adding richness.
GARLIC:
- Garlic adds a wonderful taste boost. You can also use ½ tsp. Garlic powder in its place if required.
ONION POWDER:
- Onion powder adds depth without the carbohydrates of actual onions.
PAPRIKA:
- Regular paprika also works, but smoked paprika adds a mild smoky kick.
SALT & PEPPER:
- Salt & pepper is use to improve the taste of the dish.
PARMESAN CHEESE:
- Parmesan cheese enhances the crust and adds a nutty, salty flavor.
PORK RINDS OR ALMOND FLOUR:
- We can use almond flour or crushed pork rinds as a low-carb garnish for a golden, crispy finish. Almond flour lends a hint of nutty flavor, while pork rinds give crunch.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTION:
- Turn the oven on to 375°F, or 190°C.
- We can boil or steam the florets of broccoli & cauliflower till they get barely soft.
- Then drain their water with the colander and set the florets away.
- Take a big mixing vessel and add the paprika powder, cream cheese, onion powder, heavy cream, garlic, black pepper powder, and salt.
- Mix all the components with the whisk till the mixture gets smooth.
- We can add all the steamed vegetables and half of the grated cheddar in the bowl.
- Mix them well till they get covered well in the sauce.
- Then we can pour the mixture into a 9 x 13-inch baking dish.
- Top with the left over parmesan and cheddar and also garnish it with pork rinds.
- We can bake the dish for Twenty-five to thirty minutes or till the upper part get a nice brown color & cheese starts to get bubbling.
- Then we can take the dish out and cool down the Baked Broccoli & Cauliflower Casserole a bit before we consume.
TIPS:
- The vegetables will soften more in the oven if you don’t overcook them.
- We can add chopped bacon or pork crumbs rinds on the casserole before baking.
- You can also incorporate shredded rotisserie chicken to complete the dish!
STORAGE INFORMATION:
FRIDGE:
- You can put the remaining Broccoli and Cauliflower Casserole in the close box and store the dish for around 4 days.
FREEZER:
- We can tightly cover the casserole with plastic wrap and store this Broccoli and Cauliflower Casserole for two months.
FAQs:
Is this Broccoli and Cauliflower Casserole low in carbs?
- Yes this Broccoli and Cauliflower Casserole is low in carbs and it is only comprises of 4g of net carbs, 3g of fiber, 12g of proteins, and 7g of carbs is present in per serving of this casserole.
How we can store this Casserole?
- We can put the slices of this Broccoli and Cauliflower Casserole in the seal container and store this casserole for around 4 days or if we have to freeze this casserole then we have to wrap its slices in the plastic wrap and store this casserole for more than 2 months.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION:
Potassium: 480mg
Total carbs: 7g
Calories: 280 kcal
Net carbs: 4g
Fiber: 3g
Protein: 12g
Fat: 23g
Sodium: 400mg
Calcium: 220mg
Iron: 1.2mg
Vitamin A: 600IU
