This keto Broccoli & Cauliflower Gratin is a healthy meal that you can use as a side dish or a light lunch. It features low-carb veggies like broccoli & cauliflower, Protein & fats(healthy) containing creamy cheese sauce, & spices according to your preference. This means it fits perfectly on the frame of a keto diet. You can also assemble keto Broccoli & Cauliflower Gratin 24 hours earlier & bake fresh at the time of serving.
Follow the recipe & enjoy the healthy & perfect recipe!
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATISTICAL OVERVIEW:
- Diet: Keto, low carb, gluten-free
- Course: light main/side dish
- Cuisine: European/American
- Size/serve: Around 200 grams/serve (1/6th of the total recipe)
- Servings(total): Six servings
- Level of difficulty: Easy
- Method of cooking(basic/primary): Baking
- Time for preparation: ~15 minutes
- Cooking time: Around thirty mins
- Working time(total): ~45 minutes
REQUIRED TOOLS:
- Whisk
- A pot/saucepan, big
- An oven
- Mixing bowl(medium)
- Grater for grating cheese
- A skillet (for sauce making)
- A baking dish (9 by 9 inches)
- Spoons & cups for measuring
- A whisk
INGREDIENTS:
- To taste of powdered black pepper & salt
- 180 grams of Broccoli, 2 cups of florets
- A quarter tsp of Nutmeg(ground)
- 2 cups of cauliflower(florets), ~180 g
- A teaspoon of Dijon mustard
- 50 grams of cheddar cheese(sharp & grated), about 170 g
- Minced garlic, 2 cloves
- 0.5 cup of Parmesan cheese, grated, around 50 g
- 28 grams of butter, unsalted, two tbsp
- 180 ml of heavy cream, 3/4th cup
OPTIONAL TOPPING:
- Pork rinds/almond flour
INGREDIENT NOTES:
TOPPING:
- Here, we have swapped the high-carb bread crumbs with flour of almond/pork rinds(crushed) to give you a low-carb, keto-friendly, and crispy crust.
BROCCOLI & CAULIFLOWER:
- It is always better to use the fresh florets of cauliflower & broccoli to have a moisture-free dish. If you have to use the frozen ones, then defrost them well & strain them patiently to avoid watery gratin.
CREAM:
- Use of heavy cream increases the creamy goodness & fats(healthy) while keeping the carbs low, making it fit perfectly with the keto.
CHEESES:
- We are using the sharp version of cheddar cheese here, you may go for the mild version too. Mozzarella & gruyere cheese will also work best.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- At 190 degrees Celsius, operate the empty oven, then start working.
- Wash & dry the veggies well.
- Now, break them into their florets.
- Meanwhile, keep the pot filled 3/4th with water on a normal-high flame.
- Include the florets of both veggies once the water starts boiling.
- Leave them in that boiling water for around 4 minutes.
- After that, transfer them to the strainer & keep it away for some time so, all the water drains out.
- Meanwhile, place the skillet over the normal flame.
- Include butter in it & wait for its melting.
- Now, add the garlic & cook till it becomes fragrant.
- Then, include nutmeg & Dijon mustard.
- Give it a good mix & then add heavy cream.
- Cook till it starts simmering.
- At this point, mix in the quarter cup of parmesan cheese & a cup of cheddar cheese till they melt.
- Then include salt & pepper as per your taste.
- Now, grab a mixing bowl.
- Include the blanched florets & creamy, cheesy sauce over it.
- Give them a great mix with gentle hands.
- Then, transfer the mixture & spread it in an even manner in an oiled baking dish.
- Now, sprinkle the remaining grated cheese to cover the whole surface.
- You can also sprinkle the keto topping(crushed pork rinds/almond flour) for a crispy crust.
- Transfer the assembled baking dish, uncovered, to the oven(already heated).
- Check after thirty mins of baking.
- If the top cheese has melted & forms a nice golden crispy crust or not.
- If the results are perfect, then transfer the dish from the oven to the kitchen desk.
- Serve the warm Broccoli & Cauliflower Gratin after ten mins of rest.
TIPS:
- If using frozen veggies & after blanching the veggies, make sure to remove excess water from them to avoid the watery bake.
- While blanching the veggies, don’t cook them fully tender. Otherwise, they will completely mash up when you mix them with the sauce & you end up with the mushy gratin.
- To save you from hidden carbs, shred the fresh block of cheese by yourself at home. Because commercially shredded cheese will have a lot of carbs.
- You can add whichever herbs & spices you choose.
STORAGE DETAILS:
REFRIGERATION:
- Pack the gratin in a container(sealed). You can enjoy it for around four days while keeping it in the fridge. You only need to gently reheat using the microwave or an oven.
FREEZING:
- Pack each serving in a separate container(sealed) & freeze for about sixty days. Defrost a night before serving. Then, reheat at 175 degrees F using an oven.
FAQs:
May I use only one veggie from the broccoli & cauliflower?
- Yes, you can make gratin from only broccoli or cauliflower. You can also disturb their mixing ratio. You only need to stick to the total volume.
What is the solution if I don’t want to use the pork rinds?
- Use either almond flour or parmesan cheese, or a mix of both. Topping is optional so you are allowed to skip it totally.
Is it possible to do the preparations earlier?
- Assemble the gratin into a ready-to-bake position. Cover it with plastic wrap & keep it in the fridge for ~24 hours. Bake fresh just before serving.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL FACTS/SERVING:
Serving size: One-sixth of the recipe(~200 g)
Calories: ~300 kilocalories
Carbs (total): ~seven grams
Fiber: ~3 grams
Net carbohydrates: Four grams
Fats: ~Thirty grams
Proteins: 12 g
Sugar: Less than two grams
Sodium: 500 milligrams
