This Keto Zucchini, Asparagus, & Cheese Bake has reduced no of carbs. This dish is very flavorful and tasty, and vegetarians will also enjoy this dish as it doesn’t contain any meat. This dish is made with a combination of zucchini and asparagus, along with a combo of mozzarella, Parmesan, and cheddar cheese. We can serve this as a side dish, a light lunch, or dinner. This bake dish is rich in protein, nutrients, and good fat, so it is good for the keto diet, and it doesn’t let us get hungry till next time. We can easily stock this Zucchini, Asparagus, & Cheese Bake in the refrigerator for some time, so there is no harm in making this dish for meal prep purposes. We can easily customize and add bacon, beef, or chicken to this dish as we prefer.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Overall time: 45 mints.
- Serving size: 1 cup
- Servings: 6
- Time to cook: 30 mints.
- Cuisine: American
- Caloric content: 230 kcal
- Course: Main or Side dish
- Time of Prep: 15 mints.
- Diet: Keto & Vegetarian
EQUIPMENT:
- Baking dish
- Large mixing Dish
- Knife
- Cutting board
- Whisk
- Fork
- Oven
INGREDIENTS:
- 2 medium zucchinis
- 1 bunch of asparagus
- 1 cup mozzarella
- 1 cup cheddar cheese
- ½ cup Parmesan cheese
- 3 large eggs
- ½ cup heavy cream
- 2 cloves of garlic
- 1 tsp. Italian seasoning
- ½ tsp. salt
- ½ tsp. black pepper
- 2 tbsp. olive oil
INGREDIENT NOTES:
ZUCCHINI:
- We have to utilize the medium-sized zucchini to cook it quickly.
ASPARAGUS:
- We have to choose fresh and tender stalks of asparagus for the best flavor and taste.
MOZZARELLA CHEESE:
- Mozzarella cheese is use to prepare this dish as it melts easily and it should be full of fat content.
PARMESAN CHEESE:
- We utilize Parmesan cheese to add a sharp and savory taste to this bake.
EGGS:
- We use eggs to keep the bake together and to form the smooth custard like appearance.
HEAVY CREAM:
- Heavy Cream is added to create the creamy bake, and it also adds richness and moisture to the dish.
GARLIC:
- We use fresh garlic to provide the flavor and also add the aroma to the dish.
ITALIAN SEASONING:
- It is included in dish to provide the taste in this vegetable bake.
OLIVE OIL:
- It is used to coat the vegetables, and it also provides healthy fats.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- We would pre-heat the oven at three-seventy-five degrees F.
- Take a big dish and add zucchini & asparagus with black pepper, olive oil, and salt.
- Then we can add the eggs, heavy cream, garlic, and Italian seasoning to an individual dish and mix with a whisk.
- We can place a layer of half veggies in the dish and sprinkle half cheese, and repeat in the same way till all the components are used up.
- Then we can pour the egg mixture properly on the vegetable layers.
- We can garnish this dish with Parmesan cheese.
- Then bake this dish without a cover for thirty to thirty-five minutes until golden and bubbly.
- We can put the bake on the board for five minutes then make portion to serve hot.
SERVING SUGGESTIONS:
- Serve this dish with grilled chicken or steak for a filling meal.
- We can pair this dish with a green salad & vinaigrette.
- You can serve avocado slices along with this bake; it helps to increase content of fats in this bake.
- We can also have this as a brunch with fried eggs.
- Serve this dish with cauliflower rice for an ample keto meal.
- We can add sour cream in side for extra taste.
TIPS:
- We would have to salt and properly dry the zucchini slices to eliminate the moisture.
- You would also add the cooked sausage and bacon for the additional flavor and protein content.
- We would utilize the mandolin slicer for thin and even slices.
- It is not required to bake the dish for extra duration in order to tender the vegetables.
- Broil this dish for the last 2 minutes to prepare it crispy.
STORAGE INFORMATION:
FRIDGE:
- We can put the slices in the sealed box and store this dish for days.
FREEZER:
- We will make the portion and store it for two months.
FAQs:
Can I use frozen vegetables to prepare this dish?
- We can make this dish with frozen vegetables, but we have to properly thaw and drain the vegetables.
Will I make the non-dairy bake?
- We will make the bake non-dairy and use vegan cheese, and coconut cream for this purpose.
Is this dish perfect for meal prep?
- This dish stores perfectly, so we can easily prepare it for meal prep.
Will I include some protein like beef or chicken in the bake?
- We can add some bacon, beef, or chicken to this dish, and it also increases the protein content in the dish.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION:
Fat: 18g
Sodium: 320mg
Calories: 230 kcal
Potassium: 410mg
Fiber: 1g
Calcium: 220mg
Vitamin A: 900 IU
Total Carbs: 6g
Iron: 1.1mg
Net Carbs: 5g
Serving Size: 1 cup
Protein: 12g
