KETO DIET Keto Dinner Ideas

Broccoli & Cauliflower Gratin

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 PlanSTEP-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 PlanSTEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTIONS:

  1. At 190 degrees Celsius, operate the empty oven, then start working.
  2. Wash & dry the veggies well.
  3. Now, break them into their florets.
  4. Meanwhile, keep the pot filled 3/4th with water on a normal-high flame.
  5. Include the florets of both veggies once the water starts boiling.
  6. Leave them in that boiling water for around 4 minutes.
  7. After that, transfer them to the strainer & keep it away for some time so, all the water drains out.
  8. Meanwhile, place the skillet over the normal flame.
  9. Include butter in it & wait for its melting.
  10. Now, add the garlic & cook till it becomes fragrant.
  11. Then, include nutmeg & Dijon mustard.
  12. Give it a good mix & then add heavy cream.
  13. Cook till it starts simmering.
  14. At this point, mix in the quarter cup of parmesan cheese & a cup of cheddar cheese till they melt.
  15. Then include salt & pepper as per your taste.
  16. Now, grab a mixing bowl.
  17. Include the blanched florets & creamy, cheesy sauce over it.
  18. Give them a great mix with gentle hands.
  19. Then, transfer the mixture & spread it in an even manner in an oiled baking dish.
  20. Now, sprinkle the remaining grated cheese to cover the whole surface.
  21. You can also sprinkle the keto topping(crushed pork rinds/almond flour) for a crispy crust.
  22. Transfer the assembled baking dish, uncovered, to the oven(already heated).
  23. Check after thirty mins of baking.
  24. If the top cheese has melted & forms a nice golden crispy crust or not.
  25. If the results are perfect, then transfer the dish from the oven to the kitchen desk.
  26. 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 PlanSTEP-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

Leave a Comment