This 5-ingredient keto broccoli casserole is easy to make, flavorful, and delicious. It’s loaded with cheese and has some green veggies. Thus, it makes for a great healthy vegetarian dish that your family will enjoy.
Broccoli and cheddar pair so well together. They are even better when they are baked into a warm casserole.
This five-ingredient casserole will quickly become one of your favorites. It’s creamy, cheesy, and is a great comfort food dish.
The cheese crisps up nicely on top, making it delicious!
The casserole makes for a great lunch or dinner. So, serve it alongside a fresh salad and have a perfect meal.
Putting green vegetables into a cheesy casserole is a great way to sneak them into your diet. You will like this recipe even if you aren’t a big fan of broccoli.
Why? That’s because the broccoli will blend right in. Especially if you chop it up small.
This will be helpful when trying to feed kids or picky eaters green vegetables.
On top of all that, one serving has only 321 calories, which makes it a great option that’s going to fill you up and still help you lose weight.
It’s also gluten-free and has 12 grams of protein.
How Many Carbs are in Broccoli Casserole
Each serving of this Keto Broccoli Casserole has 9.5 net carbs. This makes it a safe option when following a keto diet.
This is a slightly higher amount of carbs than some other meals. Thus, eat it on days when you know you are going to exercise.
Those extra few grams of carbs will be good when you are burning loads of energy.
Broccoli mostly consists of fiber, protein, and carbs. However, 89% of it is just plain water! Which makes it a perfect vegetable on a keto diet.
How to Make Keto Broccoli Casserole
Making this casserole is simple. Just keep in mind a few things while preparing the ingredients:
The smaller you cut the broccoli, the faster it will cook (larger chunks will continue to have a little bite to them after the casserole is cooked).
If you do not have sour cream, plain Greek yogurt is a fair substitute.
I recommend fresh broccoli here. Frozen will work here, too, but will contain a lot of extra water.
If you’re using frozen broccoli, thaw it first and let it drain in a colander before making the recipe.
This will help remove any excess water that could make the casserole soggy.
Ingredients You’ll Need:
- fresh broccoli
- heavy cream
- sour cream
- mature cheddar
- onion powder
- salt and black pepper
Preheat the oven to 350F (180C).
Chop the broccoli into small pieces. Try to keep the pieces the same size.
This will ensure that they cook evenly.
It’s ok to use a little bit of the stems. Just be sure to chop them up nice and small.
However, they will be more fibrous and tougher than the actual florets
Combine the broccoli with sour cream, heavy cream, 1/3 cup of the cheddar cheese, onion powder, salt, and pepper in a bowl.
I do recommend to mix everything in a separate bowl before putting it into the pan.
However, it’s ok to mix in the pan if you are tight on time and tools. Or just want fewer dishes to wash.
Pour the ingredients into the baking dish of your choice. Ceramic pans work well.
Spread the mixture out so that it’s evenly distributed in the dish. Sprinkle the remaining 2/3 cup of cheese evenly on top.
Bake for 15-20 minutes or until the top starts to get golden brown.
Let the casserole cool for a few minutes before serving. It’s easier to remove from the pan once it’s cooled off a little bit.
Can You Eat Broccoli on a Keto Diet?
Broccoli is a great vegetable to have while on a keto diet. As mentioned before, it’s high in fiber and relatively low in carbs.
Broccoli is also loaded with nutrients and vitamins to keep you healthy. One cup of cooked broccoli contains almost 250% of your daily target for Vitamin K.
It’s also extremely high in Vitamin C, chromium, and folate.
Each cup of broccoli contains 2-3 grams of fiber. High fiber intake is essential for healthy digestion.
Broccoli is a natural detox agent as well. It has also been to increase the skin “glow” we are all looking for.
Can You Freeze Broccoli Casserole?
The Keto Broccoli Casserole makes great leftovers. The casserole will stay safe to eat in the fridge for 2-3 days.
Freezing the casserole is completely fine, too.
You can freeze small portions in individual meal prep containers for easy grab-and-go lunches. The casserole will thaw out just in time to heat up for lunch or dinner.
It’s a good idea to make two recipes at the same time and freeze one for another day.
It’s a great meal to pull out of the freezer on a busy weeknight. Just thaw it in the refrigerator the night before.
Thus, bake the casserole before freezing. Let it cool and cover it with a tight lid. A baking dish like this with a lid will work great here.
You can also store it in glass food containers. Just cut it up first.
Other Recipes You Might Like:
- Keto Egg Salad
- Low Carb Chicken Salad
- Keto Quiche with Zucchini and Pepperoni
- Keto Salmon with Asparagus
- 20 Quick Keto Dinners
Watch Full Instructions
- 1 head of broccoli
- 1/2 cup heavy cream
- 1/2 cup sour cream
- 1 cup mature cheddar cheese (shredded)
- 1 tbsp onion powder
- pinch of salt and black pepper
- Preheat the oven to 350F (180C).
- Chop broccoli into small pieces.
- Add broccoli, heavy cream, sour cream, 1/3 cup of cheese, onion powder, and salt with pepper into a baking dish.
- Stir well and top up with the remaining of the cheese.
- Bake in the oven for 15-20 minutes until it's golden brown.
Nutrition Information:Yield: 4 Serving Size: 1 piece
Amount Per Serving: Calories: 321Total Fat: 26gSaturated Fat: 15gTrans Fat: 0.9gUnsaturated Fat: 7.9gCholesterol: 79mgSodium: 277mgCarbohydrates: 13gNet Carbohydrates: 9.5gFiber: 3.5gSugar: 4.2gProtein: 12g
Nutritional values were obtained with automatic software using the amounts of products used. To get the most accurate representation of the nutritional values, you should calculate them with the actual ingredients used in your recipe. You are solely responsible for the nutritional information obtained to be accurate.