The ketogenic diet, a low-carb diet that aims to put the body into a state of ketosis, has become increasingly popular over time. Meal preparation for this diet can be time-consuming, but casseroles are an excellent choice for a quick keto meal. This article presents ten keto-friendly casserole recipes, including broccoli and cheese casserole, chicken alfredo casserole, zucchini and beef casserole, cauliflower mac and cheese casserole, green bean casserole, Italian sausage and spinach casserole, stuffed bell pepper casserole, taco casserole, cabbage and sausage casserole, and bacon and egg casserole. These casseroles are easy to make and perfect for meal prep.

10 Keto-Friendly Casseroles Perfect for Meal Prep

Introduction

The ketogenic diet has gained popularity over time. It is a low-carb diet that aims at putting your body into a state of ketosis. This process requires a high intake of fat, moderate protein intake, and very low carbohydrates. Meal preparation for keto diet can be time-consuming, but casseroles are an excellent choice for a quick keto meal. Casseroles are easy to make, and you can prepare them in advance, making them perfect for meal prep. Here are ten keto-friendly casseroles perfect for meal prep.

1. Broccoli and Cheese Casserole

What You’ll Need

• 1 head of broccoli
• 2 cloves of garlic
• 1 tablespoon olive oil
• 1 cup cheddar cheese
• 1/4 cup heavy cream
• Salt and pepper to taste

Instructions

1. Cut the broccoli into small florets and blanch them in boiling water for 5 minutes.
2. Mince the garlic and add it to a pan with olive oil. Cook until fragrant.
3. Add the blanched broccoli to the pan with garlic and sautee for 2 minutes.
4. Transfer the broccoli and garlic mixture to a baking dish.
5. Mix 1/2 cup of cheddar cheese and the heavy cream with the broccoli and garlic mixture. Sprinkle the remaining cheddar cheese on top.
6. Bake for 15-20 minutes at 350F until the cheese has melted and bubbly.
7. Allow the dish to cool, then divide it into servings.

2. Chicken Alfredo Casserole

What You’ll Need

• 2 chicken breasts, cooked and shredded
• 2 cups of cauliflower rice
• 1/2 cup of heavy cream
• 1/4 cup of parmesan cheese
• 2 cloves of garlic, minced
• Salt and pepper to taste

Instructions

1. Preheat the oven to 350F.
2. Combine the cauliflower rice, heavy cream, parmesan cheese, minced garlic, salt, and pepper in a baking dish.
3. Spread the shredded chicken on top of the cauliflower mixture, and mix everything well.
4. Bake for 20-25 minutes or until the dish is heated through.
5. Allow the dish to cool, then divide it into servings.

3. Zucchini and Beef Casserole

What You’ll Need

• 1-pound ground beef
• 2 zucchinis, sliced
• 1/2 cup sour cream
• 1/2 cup shredded cheese
• 1/4 cup tomato sauce
• 2 cloves garlic, minced
• 1 teaspoon paprika
• Salt and pepper to taste

Instructions

1. Preheat the oven to 375F.
2. Heat a skillet over medium-high heat and brown the ground beef. Drain any excess fat.
3. Stir in the garlic, paprika, tomato sauce, salt, and pepper.
4. Transfer the ground beef to a baking dish and layer the sliced zucchini on top.
5. Spread the sour cream evenly over the zucchini and sprinkle shredded cheese on top.
6. Bake for 20-25 minutes or until bubbly and golden brown on top.
7. Allow the dish to cool, then divide it into servings.

4. Cauliflower Mac and Cheese Casserole

What You’ll Need

• 1 head of cauliflower
• 2 cups of cheddar cheese
• 1/2 cup of heavy cream
• 2 tablespoons of cream cheese
• 1/4 cup of almond flour
• 1/4 cup of unsalted butter
• Salt and pepper to taste

Instructions

1. Preheat the oven to 350F.
2. Steam the cauliflower until tender, then chop into small pieces.
3. In a saucepan, melt the butter and stir in the almond flour until thickened.
4. Add the heavy cream, cream cheese, salt, and pepper. Stir until well combined.
5. Mix the chopped cauliflower and cheddar cheese into the saucepan.
6. Spread the mixture into a baking dish and bake for 15-20 minutes or until golden brown on top.
7. Allow the dish to cool, then divide it into servings.

5. Green Bean Casserole

What You’ll Need

• 2 cups of green beans
• 1 cup of mushrooms
• 1/2 cup of heavy cream
• 1/4 cup of parmesan cheese
• 2 cloves of garlic, minced
• 1/4 cup of almond flour
• 2 tablespoons of butter
• Salt and pepper to taste

Instructions

1. Preheat the oven to 350F.
2. Blanch the green beans in boiling water for 5 minutes, then transfer them to ice-cold water.
3. In a skillet, sautee the mushrooms with minced garlic and butter for about 5-6 minutes or until they are tender.
4. Combine the mushroom mixture with the green beans and spread them out evenly in a baking dish.
5. In the same skillet, melt the butter and stir in the almond flour until thickened.
6. Add the heavy cream, parmesan cheese, salt, and pepper. Stir until well combined.
7. Pour the cream sauce over the green beans and mushrooms.
8. Bake for 15-20 minutes, or until the sauce is bubbly and golden brown on top.
9. Allow the dish to cool, then divide it into servings.

6. Italian Sausage and Spinach Casserole

What You’ll Need

• 1 pound of Italian sausage
• 4 cups of spinach
• 1/2 cup of heavy cream
• 1/4 cup of parmesan cheese
• 2 cloves of garlic, minced
• 1/4 cup of almond flour
• Salt and pepper to taste

Instructions

1. Preheat the oven to 375F.
2. In a skillet, cook the Italian sausage over medium-high heat until browned.
3. Stir in the minced garlic and spinach until the spinach is wilted.
4. Spread the sausage and spinach mixture out evenly in a baking dish.
5. In the same skillet, melt the butter and stir in the almond flour until thickened.
6. Add the heavy cream, parmesan cheese, salt, and pepper. Stir until well combined.
7. Pour the cream sauce over the sausage and spinach mixture.
8. Bake for 15-20 minutes, or until the sauce is bubbly and golden brown on top.
9. Allow the dish to cool, then divide it into servings.

7. Stuffed Bell Pepper Casserole

What You’ll Need

• 4 bell peppers, chopped
• 1 pound of ground beef
• 1/2 cup of heavy cream
• 1/4 cup of parmesan cheese
• 2 cloves of garlic, minced
• 1/4 cup of almond flour
• Salt and pepper to taste

Instructions

1. Preheat the oven to 375F.
2. Heat a skillet over medium-high heat and brown the ground beef. Drain any excess fat.
3. Stir in the minced garlic until fragrant.
4. In a baking dish, spread the chopped bell peppers out evenly.
5. Add the ground beef mixture to the baking dish and mix everything well.
6. In the same skillet, melt the butter and stir in the almond flour until thickened.
7. Add the heavy cream, parmesan cheese, salt, and pepper. Stir until well combined.
8. Pour the cream sauce over the ground beef and bell peppers mixture.
9. Bake for 20-25 minutes, or until bubbly and golden brown on top.
10. Allow the dish to cool, then divide it into servings.

8. Taco Casserole

What You’ll Need

• 1 pound of ground beef
• 1 cup of cauliflower rice
• 1/2 cup of salsa
• 1/2 cup of shredded cheese
• 1/4 cup of chopped onions
• 2 cloves of garlic, minced
• Salt and pepper to taste

Instructions

1. Preheat the oven to 375F.
2. Heat a skillet over medium-high heat and brown the ground beef. Drain any excess fat.
3. Stir in the chopped onions, minced garlic, salt, and pepper to the skillet.
4. Put cauliflower rice at the bottom of a baking dish and spread the ground beef mixture on top.
5. Spread salsa on top of the beef, then sprinkle the shredded cheese.
6. Bake for 15-20 minutes, or until the cheese is melted and bubbly.
7. Allow the dish to cool, then divide it into servings.

9. Cabbage and Sausage Casserole

What You’ll Need

• 1 pound of sausage
• 4 cups of shredded cabbage
• 1/2 cup of heavy cream
• 1/4 cup of grated parmesan cheese
• 2 cloves of garlic, minced
• 1/4 cup of almond flour
• Salt and pepper to taste

Instructions

1. Preheat the oven to 375F.
2. In a skillet, cook the sausage over medium-high heat until browned.
3. Stir in the minced garlic to the skillet until fragrant.
4. Add the shredded cabbage to the skillet and cook until wilted.
5. Spread the sausage and cabbage mixture out evenly in a baking dish.
6. In a saucepan, melt the butter and stir in the almond flour until thickened.
7. Add the heavy cream, parmesan cheese, salt, and pepper. Stir until well combined.
8. Pour the cream sauce over the sausage and cabbage mixture.
9. Bake for 15-20 minutes, or until bubbly and golden brown on top.
10. Allow the dish to cool, then divide it into servings.

10. Bacon and Egg Casserole

What You’ll Need

• 1/2 pound of bacon, diced
• 8 eggs
• 1/2 cup of heavy cream
• 1/2 cup of shredded cheese
• 2 cloves of garlic, minced
• Salt and pepper to taste

Instructions

1. Preheat the oven to 375F.
2. Grease a baking dish.
3. In a skillet, cook the bacon until it becomes crispy, then remove it from the skillet and place it on a paper towel to drain any excess grease.
4. Whisk the eggs, heavy cream, minced garlic, salt, and pepper in a mixing bowl.
5. Pour the egg mixture into the greased baking dish.
6. Add the cooked bacon to the egg mixture and mix well.
7. Sprinkle the shredded cheese on top of the egg mixture.
8. Bake for 20-25 minutes, or until the cheese is melted and bubbly.
9. Allow the dish to cool, then divide it into servings.

Conclusion

Casseroles are perfect for meal prep because they are easy to make and can be stored easily. The above ten keto-friendly casseroles are perfect for those on a low-carb diet. You can prepare them ahead of time and store them in the fridge or freezer for later consumption. They are perfect for busy individuals who have little time to spend in the kitchen. Try any of these casseroles, and you will be glad you did.