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Keto Veggie Casserole with Cauliflower and Broccoli

Keto Veggie Casserole with Cauliflower and Broccoli

Introduction:

Welcome to a delectable recipe that perfectly fits a ketogenic diet while providing a comforting and nutritious meal: the Delicious Keto Veggie Casserole with Cauliflower and Broccoli. This casserole is designed to be a staple in your weekly meal planning, offering a satisfying combination of tender cauliflower and broccoli in a creamy, cheesy sauce. It’s ideal for those adhering to a low-carb lifestyle and seeking a hearty, flavorful dish without sacrificing taste or texture.

In this comprehensive guide, we’ll walk you through each step of preparing this keto-friendly veggie casserole. From ingredient selection and preparation techniques to baking tips and detailed nutritional information, this recipe will ensure that you create a perfectly balanced meal that aligns with your keto goals. Whether you’re cooking for a family or meal-prepping for the week, this casserole is sure to become a favorite.

Ingredients:

For the Casserole:

  • Cauliflower Florets: 4 cups (Cut into bite-sized pieces; a low-carb alternative to potatoes)
  • Broccoli Florets: 2 cups (Cut into bite-sized pieces; adds texture and nutrition)
  • Olive Oil: 2 tablespoons (For roasting the vegetables and adding healthy fats)
  • Salt: 1 teaspoon (To taste)
  • Black Pepper: ½ teaspoon (Freshly ground for best flavor)
  • Garlic Powder: 1 teaspoon (For enhanced flavor)
  • Onion Powder: 1 teaspoon (For added depth)
  • Shredded Cheddar Cheese: 1 cup (For a rich, cheesy topping)
  • Cream Cheese: 4 ounces (Softened; for a creamy base)
  • Heavy Cream: ½ cup (To create a rich and creamy sauce)
  • Grated Parmesan Cheese: ¼ cup (Optional, for extra flavor and a crispy topping)
  • Dried Thyme: ½ teaspoon (For a subtle herbal note)
  • Dried Basil: ½ teaspoon (For added flavor complexity)

For the Optional Garnish:

  • Chopped Fresh Parsley: 2 tablespoons (For a fresh touch and added color)
  • Crushed Red Pepper Flakes: ¼ teaspoon (For a hint of heat, if desired)

Instructions:

  1. Preheat the Oven:
  • Begin by preheating your oven to 400°F (200°C). This will ensure that your casserole bakes evenly and the top gets beautifully golden and crispy.
  1. Prepare the Vegetables:
  • Wash and cut the cauliflower and broccoli into bite-sized florets. This helps ensure even cooking and a pleasing texture in the finished casserole.
  • In a large mixing bowl, toss the cauliflower and broccoli florets with 2 tablespoons olive oil, 1 teaspoon salt, ½ teaspoon black pepper, 1 teaspoon garlic powder, and 1 teaspoon onion powder. The oil and seasonings will enhance the flavor of the vegetables as they roast.
  1. Roast the Vegetables:
  • Spread the seasoned vegetables in a single layer on a large baking sheet. This allows them to roast evenly and develop a nice caramelization.
  • Roast in the preheated oven for 20-25 minutes, or until the vegetables are tender and slightly browned. Stir halfway through to ensure even roasting. Once done, remove from the oven and set aside.
  1. Prepare the Creamy Sauce:
  • In a medium saucepan over low heat, combine 4 ounces of softened cream cheese with ½ cup heavy cream. Stir continuously until the cream cheese is completely melted and the mixture is smooth.
  • Add 1 cup shredded cheddar  cheese to the saucepan and continue stirring until the cheese is melted and fully incorporated into the sauce.
  • Stir in ½ teaspoon dried thyme and ½ teaspoon dried basil. Adjust  seasoning with additional salt and pepper if needed. The sauce should be creamy and flavorful.
  1. Combine Vegetables and Sauce:
  • In a large mixing bowl, combine the roasted cauliflower and broccoli with the creamy cheese sauce. Stir gently to coat the vegetables evenly with the sauce.
  1. Transfer to Baking Dish:
  • Grease a 9×13-inch baking dish with a small amount of olive oil or cooking spray. This prevents the casserole from sticking and makes cleanup easier.
  • Pour the vegetable and sauce mixture into the prepared baking dish. Spread it out evenly with a spatula.
  1. Add Toppings:
  • If desired, sprinkle ¼ cup grated Parmesan cheese evenly over the top of the casserole. This adds a crispy, flavorful topping that enhances the overall texture and taste.
  1. Bake the Casserole:
  • Place the baking dish in the preheated oven and bake for 20-25 minutes, or until the top is golden brown and the casserole is bubbly. The baking time may vary slightly depending on your oven and the size of your baking dish.
  1. Cool and Garnish:
  • Once the casserole is done baking, remove it from the oven and let it cool for about 5-10 minutes. This allows the flavors to meld and makes it easier to serve.
  • Garnish with chopped fresh parsley and a sprinkle of crushed red pepper flakes, if desired. This adds a fresh touch and a hint of heat to the dish.
  1. Serve and Enjoy:
    • Cut the casserole into squares and serve warm. It pairs well with a simple side salad or can be enjoyed on its own as a satisfying main dish.

Nutritional Information (per serving, assuming 8 servings total):

  • Calories: 210
  • Total Fat: 18 grams
  • Saturated Fat: 8 grams
  • Cholesterol: 45 milligrams
  • Sodium: 480 milligrams
  • Total Carbohydrates: 12 grams
  • Net Carbohydrates: 6 grams
  • Dietary Fiber: 6 grams
  • Protein: 9 grams

SmartPoints (WW):

For those following the Weight Watchers (WW) program, this Keto Veggie Casserole is approximately 7 SmartPoints per serving. This estimate may vary based on specific brands and quantities of ingredients used. Adjust according to your WW plan for accurate tracking.

Additional Tips:

  1. Vegetable Variations: Feel free to incorporate other low-carb vegetables such as bell peppers, zucchini, or green beans. Just be sure to adjust the cooking time as needed to ensure all vegetables are tender.
  2. Cheese Options: If you prefer a different type of cheese, you can substitute with mozzarella, gouda, or another low-carb cheese. Adjust the amounts according to your taste preferences.
  3. Make-Ahead: This casserole can be prepared in advance and stored in the refrigerator for up to 3 days. It also freezes well for up to 1 month. To reheat, thaw overnight in the refrigerator and bake at 350°F for 20-25 minutes, or until heated through.

Storage Instructions:

  • Refrigeration: Store leftover casserole in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
  • Freezing: To freeze, portion the  casserole into individual servings and store in freezer-safe containers. Thaw overnight in the refrigerator before reheating.

Reheating:

  • Oven: For best results, reheat in a preheated 350°F  oven for 20-25 minutes, or until heated through and bubbly.
  • Microwave: Alternatively, you can reheat individual portions in the microwave. Heat on high for 2-3 minutes, or until heated through.

This Delicious Keto Veggie Casserole with Cauliflower and Broccoli is a wonderful addition to your weekly meal rotation. It combines the rich flavors of a cheesy sauce with the nutritional benefits of low-carb vegetables, making it a perfect fit for a ketogenic diet. Enjoy this flavorful casserole as a comforting main dish or a hearty side that satisfies both your taste buds and your dietary goals.