Keto Vegetable and Crabmeat Casserole is very easy to prepare and it is also a mouthwatering dish to have in the breakfast or dinner. It looks like a crustless quiche. Crabmeat casserole is prepared with fresh, canned, or frozen crab meat. This crab meat casserole has the benefits of vegetables (green and red pepper, eggplant) and is made with simple ingredients that are easily available in the home or store. It takes only fifty minutes to make this crabmeat casserole. There are only 5g of carbs, 3g of net carbs, & 20g of protein in this keto Vegetable and Crabmeat Casserole.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Course: Breakfast, Main course
- Cuisine: American
- Prep time: Five mins.
- Cook time: Forty-five minutes
- Total time: Fifty mins
- Servings: 10
- Calories: 206
EQUIPMENT:
- Bowl (medium)
- Baking dish
- Knife
INGREDIENT:
- 8 large eggs
- 1 cup almond milk
- 1 green pepper
- 1 red pepper
- 1 pound crab meat
- 1 cup shredded Cheddar cheese
- 4 ounces Swiss cheese
- 1 tsp. Old Bay seasoning
- ½ tsp. pepper
INGREDIENT NOTES:
EGGS:
- When adding eggs, they would be at normal temperature to the batter.
ALMOND MILK:
- Almond milk is added in place of whole milk. We may also use hemp milk for a free of nuts alternative.
VEGETABLES:
- Green, and red bell peppers and eggplant are added to this crab meat casserole. We can also add any keto-friendly vegetable like broccoli, spinach, etc.
CRAB MEAT:
- Chopped crab meat is added to the casserole; we can add chopped meat from turkey, beef, or chicken to make this dish of casserole.
CHEESE:
- Cheddar and Swiss cheese are added to this crab meat casserole.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTION:
PREP:
- Take a dish (baking) 13×9 inch.
- Use a brush to apply the oil.
SALT THE EGGPLANT:
- To release the extra water content from the crab meat casserole, put the eggplant in the strainer and apply the salt.
- Leave the eggplant for thirty minutes; this will release the water content from the eggplant.
COMBINE THE INGREDIENTS:
- Take a bowl (large) and add 8 large beaten eggs, 1 cup of milk (almond), 1 chopped green and red bell pepper, and 1 chopped eggplant.
- Then add the one pound of crab meat, one cup shredded cheddar cheese, 4 ounces of Swiss cheese, 1 tsp. of Old Bay seasoning, and ½ tsp. of pepper.
- Mix all the ingredients well.
PUT IN THE BAKING DISH:
- Pour the mixture into the dish and tap it on the shelf to remove the bubbles.
- Bake the vegetable and crabmeat casserole for 40-45 minutes or till the center is properly set.
- Check the center of the crab meat casserole with a clean knife.
- If it comes out clean take the casserole out from the oven.
- Cool down the casserole for ten to fifteen minutes before you serve.
TIPS:
- To remove the water content from the eggplant; apply the salt at least thirty-sixty minutes before use and also dry it with a paper towel.
- We can use any other keto-friendly vegetable of choice in this casserole.
STORAGE INFORMATION:
FRIDGE:
- Transfer the crab meat casserole to the sealed container and stock it up for five days.
FREEZER:
- Put the crab meat casserole in the freezer-safe bag or box and stock it for three months.
FAQs:
Will I use any other meat to make this casserole?
- Turkey, beef, or chicken meat should be used to make this casserole recipe.
Is there any alternative to free of nuts milk?
- You may use coconut milk or hemp milk to make this vegetable and crabmeat casserole.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION:
Calories: 206 kcal
Carbohydrates: 5g
Proteins: 20g
Fats: 11g
Saturated fats: 6g
Cholesterol: 190mg
Sodium: 563mg
Potassium: 318mg
Fiber: 2g
Net carbs: 3g
Vitamin A: 867IU
Calcium: 252mg
Iron: 1mg
Vitamin C: 29mg
