Craving a hearty, cheesy casserole but short on time and carbs? This Instant Pot Keto Vegetable Casserole is your new weeknight hero! We’re layering fresh zucchini, cauliflower, and spinach with a rich tomato sauce and gooey mozzarella, all cooked to perfection in under 30 minutes of pressure cooking. It’s a vibrant, flavorful, and incredibly easy way to get your veggies in.
Ingredients
• 1 large zucchini, sliced lengthwise
• 1 cup cauliflower florets
• 1 large onion, sliced
• 1 cup fresh spinach, torn
• 2 large tomatoes, chopped
• 1 cup shredded mozzarella cheese
• 3 large eggs, beaten
• 3 tbsp almond flour
• 1 tbsp tomato paste
• 3 tbsp olive oil
• Spices & Seasoning
• ¼ cup fresh basil, finely chopped
• 1 tsp garlic powder
• 2 tsp stevia powder
• 1 tsp salt
• ¼ tsp freshly ground white pepper
Instructions
1. Directions
2. Select the “Sauté” function on your Instant Pot. Add olive oil to the inner pot, followed by the chopped tomatoes, stevia, garlic powder, and fresh basil. Stir in the tomato paste and ¼ cup of water.
3. Simmer the sauce gently for 10-12 minutes, stirring occasionally, until the liquid has reduced and the flavors have concentrated. Press “Cancel” and carefully transfer the tomato sauce to a separate bowl.
4. In a small casserole dish that fits inside your Instant Pot, coat the bottom and sides with oil. Create a base layer with the sliced zucchini and cauliflower florets.
5. Evenly distribute the sliced onions and mozzarella cheese over the vegetable layer. Top with the torn spinach and season with salt and pepper.
6. In the bowl with the tomato sauce, whisk in the almond flour until combined. Pour this mixture evenly over the vegetables in the casserole dish.
7. Pour the beaten eggs over the top, ensuring it covers the surface. Optionally, sprinkle with grated Parmesan.
8. Tightly cover the casserole dish with aluminum foil. Pour 1 cup of water into the Instant Pot’s inner pot and place the trivet inside.
9. Carefully lower the foil-wrapped casserole dish onto the trivet. Secure the Instant Pot lid and set the steam release handle to the “Sealing” position.
10. Select “Manual” or “Pressure Cook” and set the timer for 15 minutes on high pressure.
11. Once the cooking cycle is complete, perform a quick pressure release. Once the pin drops, open the lid.
12. Using oven mitts, remove the casserole dish from the pot. Let it cool for at least 5-10 minutes before slicing and serving. This helps it set properly.
Nutritional Information
• Per Serving
• Calories: 223
• Total Fats: 16.3g
• Net Carbs: 9.1g
• Protein: 9.6g
• Fiber: 3.9g
Pro Tips
• Pro-Tips
• For a less watery casserole, salt the zucchini slices and let them sit for 15 minutes to draw out excess moisture. Pat them dry before layering.
• Don’t skip the foil! Covering the dish prevents condensation from the Instant Pot lid from dripping onto your casserole and making it soggy.
• For a golden, bubbly top, remove the foil after pressure cooking and place the casserole under your oven’s broiler for 2-3 minutes. Watch it closely!
• Feel free to add other low-carb vegetables like bell peppers or mushrooms. Sauté them with the onions for extra flavor.
FAQ
Q: How do I prevent my keto vegetable casserole from being watery
A: To prevent a watery casserole, salt your zucchini slices and let them rest for 15 minutes to draw out excess moisture, then pat them dry. It is also crucial to tightly cover the dish with aluminum foil to stop condensation from the Instant Pot lid from dripping onto the food.
Q: Can I add other vegetables to this Instant Pot casserole
A: Yes, you can easily add other low-carb vegetables. The recipe suggests trying bell peppers or mushrooms. For best results, sauté them along with the onions to build extra flavor before layering them in the casserole dish.
Q: How can I get a golden brown top on this casserole
A: For a golden, bubbly top, remove the foil after the pressure cooking cycle is complete. Place the casserole dish under your oven’s broiler for 2-3 minutes, but be sure to watch it closely to prevent it from burning.
Q: Is this keto vegetable casserole gluten-free
A: Yes, this recipe is naturally gluten-free as it uses almond flour instead of traditional wheat flour as a binder in the sauce.
