The Ultimate Low-Carb Comfort Casserole
Craving a cozy, satisfying meal that won’t derail your health goals? Look no further! This Cheesy Vegetable & Egg Casserole is your new weeknight hero. With just a handful of pantry staples, you can create a hearty, protein-packed dish loaded with fiber-rich veggies like broccolini and asparagus. It gets its serious heft from eggs and a generous layer of melted cheese, making it the perfect solution when you’re short on time but big on hunger. It’s comfort food made easy, healthy, and incredibly delicious.
Ingredients
• 1/4 cup / 55 g ghee or other healthy cooking fat
• 1 small / 70 g yellow onion, chopped
• 5.3 oz / 150 g broccolini or broccoli, cut into florets
• 5.3 oz / 150 g asparagus, cut into thirds
• 1 large / 1 kg cauliflower, riced
• 1/4 cup / 60 g Red Pesto
• 1/2 cup / 120 g canned chopped tomatoes
• Salt and pepper to taste
• 2 cups / 226 g shredded cheese of choice (Cheddar, Manchego, Gouda, or Gruyère), divided
• 6 large eggs, lightly beaten
Instructions
1. Preheat the oven to 360°F / 180°C / gas mark 4. In a large, oven-safe skillet, melt the ghee over medium-high heat.2. Add the chopped onion and cook for 5 to 8 minutes, until it begins to brown. Add the broccolini and asparagus, and continue to cook for another 2 to 3 minutes.3. Stir in the cauliflower rice and cook for about 5 minutes, stirring frequently until it softens.4. Add the pesto and chopped tomatoes, stirring to combine. Cook for 2 to 3 minutes, then season with salt and pepper to taste.5. Stir in most of the shredded cheese, reserving a handful for the topping. Combine well with the other .6. Remove the skillet from the heat. Pour in the lightly beaten eggs and stir quickly to fully incorporate them into the vegetable mixture.7. Sprinkle the reserved cheese evenly over the top. Transfer the skillet to the preheated oven.8. Bake for 15 to 18 minutes, or until the top is golden brown and crispy and the eggs are set.9. Let the casserole cool for a few minutes before slicing and serving. Store leftovers in an airtight container in the refrigerator for up to 5 days.
Nutritional Information
• MAKES: 8 servingsPREPARATION TIME: 15 minutesCOOKING TIME: 35 minutesPer Serving:
• Energy: 308 kcal
• Total Carbs: 11.1 g
• Fiber: 4 g
• Net Carbs: 7.1 g
• Protein: 15.6 g
• Fat: 23.3 g
Pro Tips
• For an extra kick of flavor, add a pinch of red pepper flakes with the onions or stir in some fresh herbs like basil or parsley before baking.
• This casserole is perfect for meal prep! Bake it on Sunday and enjoy perfectly portioned, healthy lunches all week long. It reheats beautifully in the microwave or oven.
• Feel free to swap the broccolini and asparagus for other low-carb vegetables like zucchini, bell peppers, or mushrooms. Adjust cooking time as needed to ensure they are tender.
• To make this dairy-free, use olive oil or coconut oil instead of ghee and substitute your favorite dairy-free shredded cheese.
FAQ
Q: Can I use different vegetables in this low-carb casserole
A: Absolutely! This recipe is very versatile. Feel free to swap the broccolini and asparagus for other low-carb vegetables like zucchini, bell peppers, or mushrooms. Adjust the initial cooking time as needed to ensure they are tender before baking.
Q: Is this cheesy vegetable casserole good for meal prep
A: Yes, this casserole is perfect for meal prep. You can bake it ahead of time and store it in an airtight container in the refrigerator for up to 5 days. It reheats beautifully in the microwave or oven for quick and healthy meals all week.
Q: Is this recipe keto-friendly
A: Yes, with only 7.1 grams of net carbs per serving, this Cheesy Vegetable & Egg Casserole is an excellent choice for a ketogenic diet. It’s packed with protein, healthy fats, and fiber-rich vegetables.
Q: How can I make this casserole dairy-free
A: To make this a dairy-free casserole, simply use olive oil or coconut oil instead of ghee. For the cheese, substitute it with your favorite brand of dairy-free shredded cheese.
