If you’re on a ketogenic diet, finding recipes that are both delicious and low in carbs can be challenging.
However, this Keto Broccoli Casserole is the perfect solution.
Packed with nutrients, easy to prepare, and utterly satisfying, this dish will become a staple in your low-carb meal plan.
Whether you’re cooking for yourself or feeding a crowd, this casserole is sure to please. Let’s dive into the details and learn how to make this keto-friendly delight.
Why Keto Broccoli Casserole?
Broccoli is a powerhouse vegetable that’s low in carbs but high in fiber, vitamins, and minerals. It’s a perfect fit for a ketogenic diet. Combining it with creamy, cheesy goodness creates a dish that’s both nutritious and indulgent. This casserole is versatile, making it suitable as a main dish or a hearty side. Plus, it’s easy to customize with your favorite keto-friendly ingredients.
Ingredients You’ll Need
To make this Keto Broccoli Casserole, you’ll need the following ingredients:
- 4 cups of fresh broccoli florets: Broccoli is the star of the show, providing fiber, vitamins, and a satisfying crunch.
- 2 cups of shredded cheddar cheese: Cheese adds a rich, creamy texture and lots of flavor.
- 1 cup of sour cream: Sour cream contributes creaminess and a tangy flavor that complements the cheese.
- 4 ounces of cream cheese: This adds extra creaminess to the casserole.
- 1/2 cup of heavy cream: Heavy cream helps create a smooth, creamy sauce that binds everything together.
- 1/2 teaspoon of garlic powder: Garlic powder adds a subtle but essential flavor.
- 1/2 teaspoon of onion powder: Onion powder enhances the savory aspect of the dish.
- 1/4 teaspoon of paprika: Paprika adds color and a hint of spice.
- Salt and pepper to taste: These basic seasonings are crucial for balancing the flavors.
- 1/4 cup of grated Parmesan cheese: Parmesan adds a sharp, nutty flavor and a bit of a crunchy topping.
- Optional: 1 cup of cooked, diced chicken or bacon: Adding protein can turn this side dish into a complete meal.
Step-by-Step Instructions
Step 1: Prepare the Broccoli
Start by preheating your oven to 375°F (190°C). While the oven is heating, prepare the broccoli. Steam or blanch the broccoli florets until they are tender but still bright green. This usually takes about 4-5 minutes. Once done, drain the broccoli well to remove any excess moisture, which can make the casserole watery.
Step 2: Make the Creamy Sauce
In a large mixing bowl, combine the shredded cheddar cheese, sour cream, cream cheese, heavy cream, garlic powder, onion powder, paprika, salt, and pepper. Mix these ingredients until they are well combined and form a smooth, creamy sauce. If you’re adding cooked chicken or bacon, stir it in at this stage.
Step 3: Assemble the Casserole
Take a baking dish (a 9×13 inch dish works well) and grease it lightly with butter or cooking spray. Spread the steamed broccoli evenly across the bottom of the dish. Pour the creamy cheese mixture over the broccoli, making sure all the florets are well coated.
Step 4: Add the Topping
Sprinkle the grated Parmesan cheese over the top of the casserole. This will create a delicious, golden-brown crust when baked. For an extra crunchy topping, you can mix the Parmesan with crushed pork rinds or almond flour.
Step 5: Bake the Casserole
Place the casserole dish in the preheated oven and bake for 20-25 minutes, or until the top is golden and bubbly. The cheese should be melted, and the edges slightly crispy.
Step 6: Serve and Enjoy
Once the casserole is baked to perfection, remove it from the oven and let it cool for a few minutes before serving. This Keto Broccoli Casserole can be served as a side dish or as a main course, especially if you added chicken or bacon.
Tips for the Perfect Keto Broccoli Casserole
- Use Fresh Broccoli: Fresh broccoli works best in this recipe as it retains a better texture after cooking. However, if you’re in a pinch, frozen broccoli can be used—just make sure to thaw and drain it thoroughly.
- Add Protein: To make this dish more filling, consider adding cooked chicken, bacon, or even sausage. These additions not only increase the protein content but also add extra flavor.
- Experiment with Cheeses: While cheddar is classic, feel free to experiment with other cheeses like Gruyère, mozzarella, or Monterey Jack for a different flavor profile.
- Make It Spicy: If you like a bit of heat, add some chopped jalapeños or a dash of cayenne pepper to the sauce.
- Prep Ahead: This casserole can be assembled ahead of time and stored in the fridge until you’re ready to bake it. It’s perfect for meal prep or when you’re hosting a dinner.
Nutritional Information
Here’s the approximate nutritional breakdown for a serving of Keto Broccoli Casserole (assuming 8 servings per recipe):
- Calories: 250 kcal
- Fat: 21g
- Protein: 10g
- Total Carbs: 6g
- Fiber: 2g
- Net Carbs: 4g
This nutritional profile makes the Keto Broccoli Casserole a great choice for anyone following a ketogenic or low-carb diet. It’s low in net carbs, high in healthy fats, and offers a good amount of protein.
Why This Recipe is Perfect for Keto
The ketogenic diet focuses on high-fat, moderate-protein, and low-carb meals. This Keto Broccoli Casserole fits perfectly into this framework. Broccoli provides essential nutrients without spiking your carb intake, while the cheese, cream, and sour cream deliver the fats needed to keep you in ketosis. The optional protein additions make it a well-rounded meal that can sustain you throughout the day.
Moreover, this casserole is a comfort food that doesn’t compromise on flavor. Many keto recipes can feel restrictive, but this dish is rich, creamy, and indulgent—everything you want from a comfort meal, without the guilt.
Conclusion
This Keto Broccoli Casserole is more than just a recipe; it’s a versatile dish that can be adapted to suit your tastes and dietary needs. Whether you’re looking for a quick weeknight dinner, a side dish for a family gathering, or a meal prep option that keeps you on track with your ketogenic goals, this casserole ticks all the boxes.
Give it a try, and you’ll find that eating keto doesn’t have to mean giving up your favorite comfort foods. Instead, with recipes like this, you’ll discover new favorites that support your healthy lifestyle while satisfying your taste buds.
If you enjoyed this Keto Broccoli Casserole recipe, be sure to share it with your friends and family who are also on the keto journey. Don’t forget to bookmark this page for easy access, and leave a comment below to let us know how your casserole turned out! Happy cooking!