The Keto Cheesy Cabbage Casserole is a delectable dish designed to satisfy cravings while adhering to a ketogenic diet. This comforting casserole combines tender cabbage, savory ground meat, and a rich blend of cheeses, creating a creamy, hearty meal that’s both delicious and keto-friendly. It’s an ideal option for those looking to maintain a low-carb, high-fat lifestyle without sacrificing flavor or satisfaction.
One of the standout benefits of this recipe is its alignment with keto dietary principles. By focusing on low-carb ingredients and high-fat content, it helps keep you in a state of ketosis, where your body burns fat for energy. This makes it not only a flavorful choice but also a supportive one for achieving and maintaining keto goals.
Keto Cheesy Cabbage Casserole Recipe
Ingredients
- Cabbage (1 medium head)
- Description: Chopped or shredded into bite-sized pieces. Cabbage is a low-carb vegetable that adds bulk and texture to the casserole.
- Ground Meat (1 lb or 450 g)
- Description: Choose from beef, pork, or chicken based on your preference. This provides the main protein source and contributes to the dish’s hearty nature.
- Onion (1 small)
- Description: Finely chopped. Adds flavor and depth to the meat mixture.
- Garlic (2-3 cloves)
- Description: Minced. Enhances the overall flavor of the dish with its aromatic qualities.
- Heavy Cream (1 cup or 240 ml)
- Description: Adds richness and creaminess. Essential for creating the creamy texture of the casserole.
- Cream Cheese (1/2 cup or 120 g)
- Description: Softened. Helps to thicken the cheese sauce and adds a smooth, creamy texture.
- Shredded Cheddar Cheese (1 cup or 120 g)
- Description: Provides a sharp, tangy flavor and a melty, gooey texture. Can be substituted with other cheese varieties if desired.
- Shredded Mozzarella Cheese (1 cup or 120 g)
- Description: Offers a mild, creamy taste and helps create a golden, bubbly topping.
- Salt and Pepper
- Description: To taste. Basic seasonings to enhance the overall flavor of the casserole.
- Dried Oregano (1 tsp) (optional)
- Description: Adds a touch of herbaceous flavor. Can be omitted or replaced with other herbs based on personal preference.
- Paprika (1 tsp) (optional)
- Description: Provides a subtle smokiness and a hint of color to the dish.
- Olive Oil (1 tbsp)
- Description: For sautéing the onion and garlic. Helps prevent sticking and adds a bit of extra flavor.
Each ingredient contributes to the casserole’s rich, savory taste while keeping it compliant with ketogenic dietary guidelines. Feel free to adjust the quantities and types of cheese or seasonings based on your taste preferences.’
Instructions
1. Prepare the given Ingredients:
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- Preheat your oven to 350°F (175°C).
- Chop or shred the cabbage into bite-sized pieces.
- In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and cook until softened, about 3-4 minutes. Add the minced garlic and cook for another 1 minute until fragrant.
- Add the ground meat to the skillet. Cook until browned and fully cooked through, breaking it up with a spoon as it cooks. Drain any excess fat if necessary.
2. Combine and Assemble:
-
- Add the chopped cabbage to the skillet with the meat mixture. Cook for about 5-7 minutes, stirring occasionally, until the cabbage starts to soften.
- In a large mixing bowl, combine the heavy cream, cream cheese, 1 cup of shredded cheddar cheese, and 1/2 cup of shredded mozzarella cheese. Stir until smooth and well combined.
- Pour the cheese mixture into the skillet with the meat and cabbage, mixing everything together until evenly coated. Season with salt, pepper, and optional spices like dried oregano and paprika to taste.
3. Bake the Casserole:
-
- Transfer the mixture into a 9×13-inch casserole dish, spreading it out evenly. Top with the remaining 1/2 cup of shredded mozzarella cheese and an additional 1/2 cup of shredded cheddar cheese.
- Bake in the preheated oven for 25-30 minutes, or until the casserole is bubbly and the cheese on top is golden brown.
- Remove from the oven and let it cool for a few minutes before serving. Enjoy your delicious, keto-friendly cheesy cabbage casserole!
Also, Try these: Keto Broccoli Cheese Casserole, Keto Taco Casserole, Keto Cheeseburger Casserole, Keto Breakfast Casserole, Keto Chicken Parmesan Casserole
After baking, let the Keto Cheesy Cabbage Casserole cool for a few minutes before serving to allow the flavors to meld and the casserole to set. Garnish with fresh herbs or additional cheese if desired. This hearty, low-carb dish is perfect on its own or paired with a crisp side salad. Enjoy the creamy, cheesy goodness that complements your keto lifestyle and satisfies your taste buds!
The Keto Cheesy Cabbage Casserole is a delectable, low-carb dish that combines the hearty goodness of cabbage with the rich flavors of cheese and ground meat. This casserole features tender cabbage layered with a creamy cheese sauce made from heavy cream, cream cheese, and a blend of cheddar and mozzarella. The result is a satisfying, high-fat meal that’s perfect for those following a ketogenic diet, offering a delicious way to stay in ketosis while enjoying a comforting and filling dish.
Ideal for meal prep and family dinners, this casserole is not only easy to make but also versatile. It can be customized with different types of cheese or spices to suit your taste preferences. The dish is a great make-ahead option, storing well in the refrigerator or freezer and reheating beautifully. Whether served as a main course or paired with a side salad, Keto Cheesy Cabbage Casserole is a practical and indulgent choice for anyone seeking a flavorful, keto-friendly meal.
Keto Cheesy Cabbage Casserole Nutrition Info
The following nutrition table provides an estimate of the key nutritional values for a serving of Keto Cheesy Cabbage Casserole. This dish is designed to be a low-carb, high-fat option ideal for those on a ketogenic diet. The values below are based on a typical serving size of approximately 1/6 of the entire casserole, which is prepared using the ingredients listed in the recipe. Keep in mind that exact values may vary depending on the specific brands and quantities of ingredients used.
| Nutrient | Per Serving |
% Daily Value (Based on a 2,000-Calorie Diet)
|
| Calories | 350-450 | 17-22% |
| Total Fat | 25-35 g | 38-54% |
| Saturated Fat | 12-20 g | 60-100% |
| Cholesterol | 85-120 mg | 28-40% |
| Sodium | 600-800 mg | 26-35% |
| Total Carbohydrates | 10-15 g | 3-5% |
| Dietary Fiber | 3-5 g | 12-20% |
| Sugars | 4-6 g | – |
| Protein | 20-25 g | 40-50% |
This table helps to understand the nutritional profile of the casserole and how it fits into a ketogenic diet.
Here’s a consolidated nutrition table for each ingredient used in Keto Cheesy Cabbage Casserole:
| Ingredient | Serving Size | Calories | Total Fat | Saturated Fat | Cholesterol | Sodium | Total Carbohydrates | Dietary Fiber | Sugars | Protein |
|---|---|---|---|---|---|---|---|---|---|---|
| Cabbage | 1 cup (89 g) | 22 | 0.1 g | 0 g | 0 mg | 16 mg | 5 g | 2 g | 3 g | 1 g |
| Ground Beef | 3 oz (85 g) | 213 | 19 g | 8 g | 76 mg | 55 mg | 0 g | 0 g | 0 g | 21 g |
| Onion | 1/2 cup (56 g) | 23 | 0.1 g | 0 g | 0 mg | 1 mg | 5 g | 1 g | 2 g | 0.5 g |
| Garlic | 1 clove (3 g) | 4 | 0 g | 0 g | 0 mg | 1 mg | 1 g | 0 g | 0.1 g | 0.2 g |
| Heavy Cream | 1/4 cup (60 ml) | 408 | 44 g | 28 g | 138 mg | 35 mg | 3 g | 0 g | 3 g | 2 g |
| Cream Cheese | 2 tbsp (30 g) | 102 | 10 g | 6 g | 33 mg | 91 mg | 2 g | 0 g | 1 g | 2 g |
| Shredded Cheddar Cheese | 1 oz (28 g) | 114 | 9 g | 6 g | 30 mg | 174 mg | 1 g | 0 g | 0 g | 7 g |
| Shredded Mozzarella Cheese | 1 oz (28 g) | 85 | 6 g | 3.5 g | 22 mg | 180 mg | 1 g | 0 g | 0 g | 7 g |
| Salt | Minimal | 0 | 0 g | 0 g | 0 mg | 0 mg | 0 g | 0 g | 0 g | 0 g |
| Pepper | Minimal | 0 | 0 g | 0 g | 0 mg | 0 mg | 0 g | 0 g | 0 g | 0 g |
| Dried Oregano | 1 tsp (1 g) | 3 | 0.1 g | 0 g | 0 mg | 0 mg | 1 g | 1 g | 0 g | 0.1 g |
| Paprika | 1 tsp (1 g) | 6 | 0.3 g | 0.1 g | 0 mg | 1 mg | 1 g | 1 g | 0.2 g | 0.3 g |
| Olive Oil | 1 tbsp (14 g) | 120 | 14 g | 2 g | 0 mg | 0 mg | 0 g | 0 g | 0 g | 0 g |
This table combines the nutritional information for each ingredient used in the Keto Cheesy Cabbage Casserole, offering a clear overview of how each contributes to the overall nutritional profile of the dish.
Tips for Best Results
Here are some tips for achieving the best results with your Keto Cheesy Cabbage Casserole:
- Use Fresh Cabbage: Opt for fresh, firm cabbage for the best texture and flavor. Avoid cabbage that feels soft or has yellowed leaves.
- Brown the Beef Well: Ensure the ground beef is thoroughly browned and well-drained before adding it to the casserole. This helps to avoid excess fat and ensures a better texture.
- Cook Onions and Garlic Properly: Sauté onions and garlic until they are soft and translucent to enhance their sweetness and flavor. This step adds depth to the casserole.
- Mix Cheese Varieties: Combining shredded cheddar and mozzarella cheese provides a rich, creamy texture and a balanced flavor. Adjust the ratios to suit your taste preferences.
- Season Generously: Taste and adjust the seasoning as needed. Add more salt, pepper, or herbs to enhance the flavor. Remember that cheese can add saltiness, so taste before adding additional salt.
- Layer Evenly: When assembling the casserole, layer the ingredients evenly to ensure uniform cooking and flavor distribution.
- Preheat the Oven: Always preheat your oven to the correct temperature before baking. This helps the casserole cook evenly and develop a golden-brown top.
- Allow to Rest: Let the casserole rest for a few minutes after baking. This allows the flavors to meld together and makes it easier to cut into portions.
- Make Ahead and Freeze: This casserole can be prepared in advance and frozen. Assemble the casserole, then freeze it before baking. When ready to serve, bake directly from frozen, adding extra time as needed.
- Adjust Consistency: If the casserole seems too thick, you can add a little extra heavy cream or broth to reach your desired consistency.
By following these tips, you’ll enhance the flavor and texture of your Keto Cheesy Cabbage Casserole and ensure it turns out delicious every time.
Keto Cheesy Cabbage Casserole Recipe
Equipment
- Large Skillet or Sauté Pan - For cooking the ground meat and sautéing the cabbage.
- Knife and Cutting Board For chopping cabbage and other vegetables.
- Shredded Cheese or Grater - For preparing the cheese (if not pre-shredded).
- Large mixing bowl To combine the cooked ingredients and cheese.
- Casserole Dish: For baking the casserole; a 9x13-inch dish is commonly used.
- Spatula or spoon: For mixing and transferring ingredients.
- Oven To bake the casserole.
- Measuring cups and spoons For measuring ingredients.
- Colander or Strainer (optional) - If you need to drain excess liquid from the cabbage or meat.
Ingredients
- 1 medium head of cabbage, chopped or shredded
- 450 gram ground beef, pork, or chicken
- 1 small onion, finely chopped
- 2-3 cloves garlic, minced
- 1 cup heavy cream
- 1 cup shredded cheddar cheese
- 1/2 cup cream cheese, softened
- 1 cup shredded mozzarella cheese
- Salt and pepper, to taste
- 1 tsp dried oregano (optional)
- 1 tsp paprika (optional)
- 1 tbsp olive oil or cooking spray (for sautéing)
Instructions
- Preheat Oven to 350°F (175°C). Sauté chopped onion and garlic in olive oil, then add ground meat and cook until browned.
- Add Chopped Cabbage to the skillet and cook until it starts to soften.
- Mix Cheese Sauce: Combine heavy cream, cream cheese, 1 cup cheddar, and 1/2 cup mozzarella in a bowl. Stir into the skillet.
- Transfer to Casserole Dish: Spread mixture in a 9x13-inch dish, top with remaining cheddar and mozzarella.
- Bake for 25-30 minutes until bubbly and golden. Let cool slightly before serving.
Notes
- Adjust Ingredients: Feel free to swap the ground meat for your preferred choice (e.g., pork, chicken) and experiment with different types of cheese to suit your taste.
- Cabbage Preparation: Ensure the cabbage is well-cooked before baking to avoid excess moisture in the casserole. Sauté it until it starts to soften.
- Seasoning: Taste and adjust seasoning as needed. The cheese mixture can be quite rich, so be mindful of adding too much salt or additional spices.
- Cheese Texture: For a creamier texture, use full-fat cream cheese and avoid low-fat versions. This will enhance the richness of the casserole.
- Baking Time: Baking times may vary depending on your oven and the size of your casserole dish. Ensure the casserole is bubbly and the cheese is golden brown for best results.
- Storage: The casserole can be stored in an airtight container in the refrigerator for up to 4 days. It can also be frozen for up to 3 months. Reheat thoroughly before serving.
- Serving Suggestions: Pair with a low-carb side salad or steamed vegetables to complete the meal.
Delicious Topping Ideas
Here are some delicious topping ideas to elevate your Keto Cheesy Cabbage Casserole:
- Crispy Bacon Bits: Sprinkle cooked, crumbled bacon over the top of the casserole before baking for a savory, crispy texture and smoky flavor.
- Chopped Fresh Herbs: Add a sprinkle of fresh herbs like parsley, chives, or cilantro right before serving to enhance freshness and add a burst of color.
- Sliced Green Onions: Garnish with thinly sliced green onions for a mild, oniony crunch that complements the dish.
- Grated Parmesan Cheese: For an extra cheesy and crispy top, add a layer of grated Parmesan cheese before baking.
- Sour Cream: Serve with a dollop of sour cream on the side or swirl it into individual portions for added creaminess and a tangy flavor.
- Sliced Jalapeños: Add a kick of heat with fresh or pickled jalapeño slices on top, perfect for those who enjoy a bit of spice.
- Chopped Nuts: For a unique texture contrast, try sprinkling some chopped pecans or walnuts on top.
- Avocado Slices: Top with fresh avocado slices or a drizzle of avocado oil for added creaminess and healthy fats.
- Hot Sauce: A few dashes of your favorite hot sauce can add a flavorful kick if you like a bit of heat.
- Extra Cheese: Add a mix of your favorite cheeses on top, like Monterey Jack or Gouda, for a gooey, indulgent finish.
These topping ideas can add variety and extra flavor to your Keto Cheesy Cabbage Casserole, making each serving a bit different and more exciting.
FAQ
What makes this casserole keto-friendly?
The Keto Cheesy Cabbage Casserole is keto-friendly for several key reasons:
- Low-Carb Ingredients: The primary ingredient, cabbage, is low in carbohydrates and high in fiber. This makes it an excellent substitute for higher-carb vegetables like potatoes or pasta in casseroles.
- High in Healthy Fats: The recipe uses ingredients like heavy cream and cheese, which are high in fat. In a ketogenic diet, consuming healthy fats helps to maintain ketosis, where the body burns fat for energy instead of carbohydrates.
- Protein-Rich: Ground beef and cheese provide a good source of protein, which is essential on a keto diet to support muscle mass and overall health.
- No Added Sugars: The recipe avoids ingredients with added sugars or high-carb content, ensuring that the dish aligns with keto dietary restrictions.
- Low-Carb Dairy Products: The use of heavy cream and cheese, both of which are low in carbohydrates, helps keep the dish within the keto diet’s carb limits while adding richness and flavor.
By focusing on these low-carb, high-fat ingredients, the casserole supports the goals of a ketogenic diet, helping you stay in ketosis while enjoying a satisfying and flavorful meal.
Can I use a different type of cheese?
Yes, you can definitely use different types of cheese in the Keto Cheesy Cabbage Casserole. Here are some alternatives to consider:
- Gouda: Adds a rich, creamy texture and a slightly sweet flavor. It melts well and complements the other ingredients.
- Monterey Jack: Offers a mild flavor and excellent melting qualities. It’s a great choice for a smooth, creamy texture.
- Parmesan: Provides a sharp, tangy flavor and a crispy, golden top when baked. It works well in combination with other cheeses.
- Fontina: Known for its smooth, creamy texture and strong flavor, Fontina adds depth to the casserole.
- Havarti: This cheese melts beautifully and has a mild, buttery flavor, which can enhance the casserole’s overall taste.
- Cream Cheese: For extra creaminess and a tangy flavor, you can incorporate cream cheese into the mix or use it alongside other cheeses.
Feel free to mix and match different cheeses to find the combination that best suits your taste preferences and dietary needs.
Is this casserole suitable for meal prep?
Yes, the Keto Cheesy Cabbage Casserole is highly suitable for meal prep. Here’s why:
- Easy to Store: The casserole keeps well in the refrigerator for up to 4 days. You can store it in airtight containers for convenient, ready-to-heat meals.
- Freezes Well: You can freeze the casserole for up to 3 months. It’s best to portion it out into individual servings before freezing, so you can easily grab a meal as needed.
- Reheats Easily: Whether you’re reheating from the refrigerator or freezer, the casserole maintains its texture and flavor well. Just reheat it thoroughly before serving.
- Customizable: You can prepare and portion the casserole according to your weekly meal plan. This makes it easy to control portion sizes and ensure you have keto-friendly meals ready to go.
- Convenient: Having a pre-made casserole on hand makes sticking to your keto diet easier, as it reduces the need for last-minute meal planning and cooking.
Overall, the casserole’s ability to store, freeze, and reheat well makes it a practical choice for meal prepping on a keto diet.
Can I use pre-shredded cheese?
Yes, you can use pre-shredded cheese in the Keto Cheesy Cabbage Casserole. However, there are a few things to keep in mind:
- Convenience: Pre-shredded cheese is convenient and saves time. It’s a great option if you’re looking for a quick and easy preparation.
- Anti-Caking Agents: Pre-shredded cheese often contains anti-caking agents to prevent clumping. These additives can sometimes affect the melting quality of the cheese. While this usually doesn’t impact the overall taste, it might result in a slightly less smooth texture compared to freshly grated cheese.
- Flavor and Texture: Freshly grated cheese typically melts more smoothly and has a better flavor. If you’re looking for the best melting texture and rich flavor, grating your own cheese is often recommended.
- Cost: Pre-shredded cheese can be more expensive than buying a block of cheese and grating it yourself. If budget is a concern, you might want to compare prices.
If you do use pre-shredded cheese, just be sure to choose high-quality cheese that complements the flavors of the casserole.
I’m Priscilla Swahn, a registered dietitian with a master’s degree in nutritional sciences. With over a decade of experience in holistic nutrition, I specialize in creating delicious keto recipes to help you enjoy a healthy lifestyle. On iKetoMom, you’ll find a variety of recipes for every meal—hearty breakfasts, satisfying lunches, mouthwatering dinners, indulgent desserts, and refreshing drinks. My recipes make keto living easy and enjoyable for the whole family. Featured in EatingWell and MindBodyGreen, I also collaborate with health centers and corporate companies to share my expertise. Join me and discover the joy of keto cooking!