Keto Broccoli Cheese Casserole Recipe [Low Carbs]

The Keto Broccoli Cheese Casserole is a delicious dish that aligns perfectly with the principles of the keto diet. It features nutrient-rich broccoli florets coated in a creamy, cheesy sauce made from keto-friendly ingredients like cream cheese, cheddar cheese, and heavy cream. This casserole is not only satisfyingly flavorful but also low in carbs, making it an excellent choice for those following a ketogenic lifestyle.

The keto diet is a low-carbohydrate, high-fat eating plan designed to promote ketosis, a metabolic state where the body primarily burns fat for fuel instead of glucose. By drastically reducing carb intake and increasing fat consumption, the keto diet aims to induce weight loss, improve metabolic health, and enhance mental clarity and energy levels.

Our purpose is to provide you a recipe guide to preparing and enjoying the Keto Broccoli Cheese Casserole. From outlining the benefits of the dish to detailing the ingredients, instructions, and important notes, this content aims to empower individuals looking for tasty, keto-friendly recipes to enhance their culinary repertoire. Whether you’re a seasoned keto enthusiast or someone exploring low-carb options, this content will equip you with the knowledge and inspiration to create a satisfying and wholesome meal.

Keto Broccoli Cheese Casserole Recipe

Ingredients

1. Broccoli florets:

• 4 cups broccoli florets, chopped into bite-sized pieces
• Ensure the broccoli is fresh and vibrant in color for the best flavor and nutrient content.

2. Cream cheese:

• 8 oz (about 1 cup) cream cheese, softened at room temperature
• Opt for full-fat cream cheese without added sugars for a keto-friendly option.

3. Cheddar cheese:

• 1 1/2 cups shredded cheddar cheese
• Use sharp cheddar for a more pronounced cheesy flavor, and shred it yourself for better melting.

4. Eggs:

• 4 large eggs, beaten
• Eggs help bind the casserole ingredients together and add richness to the dish.

5. Heavy cream:

• 1/2 cup heavy cream
• Choose high-fat heavy cream (whipping cream) with no added sugars for a keto-approved dairy option.

6. Spices and seasonings:

• Salt and pepper to taste
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Customize the seasoning to your preference, and feel free to add other herbs or spices like paprika or Italian seasoning for extra flavor. Adjust the salt and pepper based on your sodium preferences and dietary needs.

Gather these wholesome ingredients to create a flavorful and satisfying Keto Broccoli Cheese Casserole that’s perfect for your low-carb lifestyle.

Instructions

1. Preparing the broccoli (steaming or blanching):

1. Wash the broccoli florets thoroughly under cold water to remove any dirt or debris.
2. Bring a large pot of salted water to a boil or set up a steamer basket over simmering water.
3. Add the broccoli florets to the boiling water or steamer basket and cook for about 3-4 minutes until they are tender but still slightly firm (al dente).
4. Immediately transfer the cooked broccoli to a bowl of ice water to stop the cooking process and preserve their vibrant green color.
5. Drain the broccoli in a colander and pat dry with a paper towel to remove excess moisture.

2. Making the cheese sauce:

1. In a saucepan over medium heat, melt the softened cream cheese, stirring constantly to prevent burning or clumping.
2. Once the cream cheese is smooth and creamy, add the shredded cheddar cheese, heavy cream, garlic powder, onion powder, salt, and pepper.
3. Continue stirring until the cheeses are fully melted and the sauce is well combined and thickened to your desired consistency. Remove from heat.

3. Mixing the broccoli and cheese sauce:

1. Preheat your oven to the specified temperature (usually around 350°F or 180°C).
2. In a large mixing bowl, combine the cooked broccoli florets with the prepared cheese sauce. Gently toss until the broccoli is evenly coated with the sauce.

4. Layering in a casserole dish:

1. Lightly grease a casserole dish with cooking spray or butter to prevent sticking.
2. Transfer the broccoli and cheese mixture into the casserole dish, spreading it out evenly.
3. Optionally, you can sprinkle extra shredded cheddar cheese on top for a cheesy crust.

5. Baking instructions:

1. Place the casserole dish in the preheated oven and bake for about 25-30 minutes or until the top is golden brown and bubbly.
2. Once baked, remove the casserole from the oven and let it rest for a few minutes before serving to allow the flavors to meld.
3. Serve the Keto Broccoli Cheese Casserole hot and enjoy!

After following these simple steps, your Keto Broccoli Cheese Casserole is ready to be enjoyed! The creamy cheese sauce beautifully coats the tender broccoli, creating a flavorful and satisfying dish that’s perfect for a keto-friendly meal. Whether served as a side or a main course, this casserole is sure to be a hit. Bon appétit!

The Keto Broccoli Cheese Casserole is a delightful and nutritious dish that perfectly aligns with the principles of the ketogenic diet. Featuring tender broccoli florets enveloped in a creamy, cheesy sauce, this casserole offers a burst of flavors while remaining low in carbs and high in fat content. The combination of cream cheese, shredded cheddar, and heavy cream creates a rich and indulgent texture, making it a satisfying choice for those looking to maintain ketosis while enjoying a comforting and wholesome meal.

Not only is the Keto Broccoli Cheese Casserole a flavorful addition to any keto-friendly menu, but it also provides essential nutrients and fiber from the broccoli. Whether served as a side dish alongside grilled meats or as a hearty main course, this casserole is versatile and easy to prepare, making it a go-to recipe for anyone following a low-carb lifestyle. With its creamy goodness and robust flavors, this dish is sure to become a favorite among keto enthusiasts and non-keto eaters alike.

Keto Broccoli Cheese Casserole Nutrition Info

Here’s an approximate nutrition table for Keto Broccoli Cheese Casserole based on standard serving sizes and typical ingredient quantities:

Nutrient	Amount Per Serving (1/6 of casserole)
Calories	320 calories
Total Fat	27g
Saturated Fat	15g
Cholesterol	170mg
Sodium	420mg
Total Carbohydrates	6g
– Dietary Fiber	2g
– Sugars	2g
Protein	12g

Please note that these values are approximate and can vary based on specific brands and measurements of ingredients used. Adjustments may be needed for accurate nutritional information based on your exact recipe and serving sizes.

Here’s a combined nutrition table for each ingredient used in the Keto Broccoli Cheese Casserole, based on standard quantities:

Ingredient	Serving Size	Calories	Total Fat	Saturated Fat	Cholesterol	Sodium	Total Carbohydrates	Dietary Fiber	Sugars	Protein
Broccoli Florets	4 cups (chopped)	220	2.4g	0.1g	0mg	120mg	44g	20g	8g	16g
Cream Cheese	8 oz	752	75.2g	47.2g	248mg	736mg	8.8g	6.4g	5.6g	14.4g
Cheddar Cheese	1 1/2 cups	684	56.4g	35.4g	174mg	261mg	6g	1.5g	0.6g	42g
Eggs	4 large	288	20g	6.4g	744mg	284mg	1.6g	0.8g	0.4g	25.2g
Heavy Cream	1/2 cup	202	22g	14g	82mg	22mg	2g	2g	2g	1.4g

This table provides a comprehensive overview of the nutritional content of each ingredient used in the Keto Broccoli Cheese Casserole per serving size specified in the recipe. Keep in mind that these values are approximate and may vary based on specific brands and measurements.

Tips for Best Results

Delicious Topping Ideas

Here are some delicious topping ideas to enhance your Keto Broccoli Cheese Casserole:

1. Crispy Bacon: Cook crispy bacon until golden and crumble it on top of the casserole for added texture and flavor.
2. Herb Crust: Mix chopped fresh herbs like parsley, thyme, or chives with grated Parmesan cheese and sprinkle it over the casserole before baking for a flavorful herb crust.
3. Toasted Almond Slices: Toast slivered or sliced almonds until golden brown and sprinkle them over the casserole for a crunchy and nutty topping.
4. Everything Bagel Seasoning: Sprinkle a blend of everything bagel seasoning (sesame seeds, poppy seeds, garlic flakes, onion flakes, salt) over the casserole for a savory and aromatic twist.
5. Crushed Pork Rinds: Crush pork rinds into small pieces and use them as a crunchy, keto-friendly topping for the casserole.
6. Spicy Pepper Jack Cheese: Grate some spicy pepper jack cheese and sprinkle it over the casserole before baking for a kick of heat and extra cheesiness.
7. Sour Cream Drizzle: Serve the casserole with a dollop of sour cream on top or drizzle sour cream mixed with a bit of lemon juice and herbs for a creamy and tangy finish.
8. Green Onion Garnish: Chop green onions (scallions) and sprinkle them over the casserole after baking for a pop of freshness and color.

Feel free to mix and match these topping ideas or get creative with your own favorite keto-friendly toppings to customize your Keto Broccoli Cheese Casserole and elevate its flavor profile!

FAQ

Can I use frozen broccoli instead of fresh broccoli in the casserole?

Yes, you can use frozen broccoli in the Keto Broccoli Cheese Casserole. However, keep in mind that frozen broccoli may release more moisture when cooked, so be sure to thaw and drain it thoroughly before using it in the recipe. You may also need to adjust the cooking time slightly to ensure the casserole doesn’t become too watery.

Can I make Keto Broccoli Cheese Casserole ahead of time?

Yes, you can prepare the casserole ahead of time and store it in the refrigerator before baking. Simply follow all the preparation steps up to the point of baking, then cover the casserole dish with plastic wrap or aluminum foil and refrigerate. When ready to bake, remove the casserole from the fridge, let it come to room temperature for about 15-20 minutes, then bake according to the recipe instructions. This makes it convenient for meal prep or entertaining guests without the last-minute hassle.

Can I freeze Keto Broccoli Cheese Casserole?

Yes, you can freeze Keto Broccoli Cheese Casserole for future use. After baking and cooling the casserole completely, cut it into individual portions or leave it whole, then wrap tightly in plastic wrap and aluminum foil or transfer to an airtight freezer-safe container. Properly stored, the casserole can be frozen for up to 2-3 months. When ready to eat, thaw overnight in the refrigerator, then reheat in the oven until warmed through. Keep in mind that freezing may slightly alter the texture of the broccoli, but the flavors will still be delicious.

Is Keto Broccoli Cheese Casserole gluten-free?

Yes, Keto Broccoli Cheese Casserole is naturally gluten-free as it does not contain any wheat-based ingredients. However, it’s important to check the labels of pre-packaged ingredients like cream cheese, shredded cheese, and spices to ensure they are certified gluten-free if you have gluten sensitivities or celiac disease. Using gluten-free alternatives for breadcrumbs or crust toppings, if included, can also maintain the gluten-free status of the casserole.