INGREDIENTS
- 2 pounds Zucchini 4 large zucchinis
- 1 teaspoon Salt
- 2 tablespoons Unsalted Butter melted or olive oil + 1 tablespoon to grease dish
- 2 oz Onion peeled, sliced
- 3 Garlic Clove
- ½ cup Heavy Cream
- ½ cup Sour Cream
- 1 cup Shredded Parmesan divided
- 1 cup Grated Mozzarella divided (or old mature cheddar or Emmental)
- 1 teaspoon Salt
INSTRUCTIONS
- Preheat oven to 425°F (220°C). Grease a 1.5-liter square glass or ceramic baking dish with butter. Set aside.
- Slice the zucchinis into 1/4 inch thick (0.6 cm), place on a large bowl, sprinkle 1 teaspoon salt all over the slices and toss with your hands to bring the salt in contact with all slices. Set aside 20 minutes. This step will extract the zucchini water and prevent a watery casserole, don’t skip!
- Drain the zucchini slices, then lay the slices onto absorbent paper and pat dry with more absorbent paper to remove as much excess water as you can.
- In a large saucepan, melt butter over medium heat and fry onions until fragrant and soft. Stir in garlic, pour heavy cream, sour cream, and keep cooking until it forms bubbles on the sides.
- Stir in half of the grated parmesan and half of the grated mozzarella and stir until the cheese is fully melted and it forms a cheesy sauce.
- Lay the zucchini slices in a row into the square baking dish. See the picture in my post or watch the video to see how to make this.
- Pour the cheese sauce and top of the zucchini and spread evenly to cover all the zucchini slices. Sprinkle the rest of the parmesan and mozzarella cheese all over the zucchini slices.
- Bake for 15–20 minutes or until cheese is broiled on top, the sauce bubbles in the pan, and zucchini are tender. Don’t overbake, or the zucchini will become mushy.
STORAGE
- Store in the fridge in an airtight container for up to 4 days. Rewarm in a saucepan or the microwave.
- Freeze in a single-serve airtight container for easy single meal serve. Defrost in the fridge the day before and rewarm in the microwave or saucepan.
Nutrition
SERVING SIZE: 1 serving
Serving: 1servingCalories: 298.4kcal(15%)Carbohydrates: 8.3g(3%)Fiber: 1.7g(7%)Net Carbs: 6.6gProtein: 13.4g(27%)Fat: 24.3g(37%)Saturated Fat: 14.6g(91%)Cholesterol: 76.6mg(26%)Sodium: 1216mg(53%)Potassium: 491.4mg(14%)Sugar: 5.1g(6%)Vitamin A: 1100.3IU(22%)Vitamin C: 28.4mg(34%)Calcium: 342.2mg(34%)Iron: 0.8mg
KETO ZUCCHINI CASSEROLE
![](https://i0.wp.com/plantbasedandveganism.com/wp-content/uploads/2024/07/image-135.png?resize=819%2C1024&ssl=1)
In the ever-evolving world of dietary trends, the ketogenic diet has carved out a significant niche for itself. Known for its low-carb, high-fat regimen, this diet is celebrated for its potential to aid in weight loss, improve mental clarity, and enhance overall health. One of the many joys of the keto lifestyle is discovering creative ways to enjoy your favorite foods while adhering to the diet’s guidelines. Enter the Keto Zucchini Casserole – a delightful, satisfying dish that brings together the best of both worlds: flavor and nutrition.
The Keto Zucchini Casserole is a testament to how versatile zucchini can be in a low-carb diet. Zucchini, a summer squash, is naturally low in carbohydrates and calories, making it an ideal ingredient for keto recipes. When baked into a casserole, zucchini’s mild flavor and tender texture blend perfectly with a rich, cheesy sauce, creating a comforting dish that feels indulgent without breaking your carb bank. This casserole isn’t just a side dish; it can easily stand alone as a main course, especially when loaded with proteins like ground beef, chicken, or turkey.
What sets the Keto Zucchini Casserole apart is its simplicity and the speed at which it can be prepared. Even on the busiest of weeknights, this dish can be assembled and baked in under an hour, making it a go-to recipe for those hectic evenings when you crave something home-cooked but don’t have the luxury of time. Plus, it’s a fantastic way to use up an abundance of zucchini from your garden or farmers’ market haul, ensuring nothing goes to waste.
The beauty of this casserole lies in its adaptability. While the base recipe calls for zucchini, cheese, and a creamy sauce, you can easily customize it to suit your tastes or dietary needs. Add in some fresh herbs for an extra burst of flavor, or toss in other low-carb vegetables like spinach or bell peppers for added nutrition. If you’re looking to boost the protein content, mix in some cooked bacon, sausage, or even a handful of shredded chicken. The possibilities are endless, and each variation brings its own unique twist to the classic dish.
Moreover, the Keto Zucchini Casserole is not just about being keto-friendly; it’s about embracing a wholesome, nutritious way of eating. Zucchini is rich in vitamins A and C, potassium, and antioxidants, which are essential for maintaining good health. By pairing it with high-quality fats from cheese and cream, this casserole provides a balanced meal that keeps you full and satisfied, all while staying within your daily carb limits. It’s proof that you don’t have to sacrifice flavor or comfort to eat healthily.
Lastly, one of the most appealing aspects of the Keto Zucchini Casserole is its crowd-pleasing nature. Whether you’re cooking for your family, hosting a dinner party, or bringing a dish to a potluck, this casserole is sure to be a hit. It’s hearty enough to satisfy even the most voracious eaters, yet light enough to leave everyone feeling good. Serve it alongside a fresh green salad, and you’ve got a meal that’s both elegant and easy, perfect for any occasion.
In conclusion, the Keto Zucchini Casserole is a must-try recipe for anyone on a ketogenic diet or anyone simply looking to enjoy a delicious, low-carb meal. It’s easy to make, incredibly versatile, and packed with nutrients, making it a fantastic addition to your recipe repertoire. So, roll up your sleeves, gather your ingredients, and get ready to savor the flavors of this delightful dish. Your taste buds and your waistline will thank you.