Looking for a flavorful, satisfying low-carb dish that doesn’t sacrifice comfort? This Keto Cauliflower and Pumpkin Casserole hits the spot! With a nutrient-dense combination of pumpkin, kale, zucchini, and cauliflower rice, this casserole is the perfect blend of hearty and healthy. Whether you're preparing a warm family dinner or planning a week of keto-friendly meal prep, this casserole is an excellent addition to your ketogenic meal rotation.
Why This Casserole Works for Keto
Pumpkin and cauliflower are keto staples due to their low net carbs and high fiber content. This recipe delivers only 11g of carbs and 5g of protein per serving, making it ideal for maintaining ketosis while getting essential vitamins like Vitamin A, C, and potassium. The healthy fats from olive oil, cheese, and egg help keep you full longer and support fat metabolism — essential for any ketogenic lifestyle.
Ingredients
- 2 tbsp olive oil
- 1/4 medium yellow onion, minced
- 6 cups chopped kale (about 140g)
- 1 garlic clove, minced
- Salt and freshly ground black pepper
- 1/2 cup low-sodium chicken broth
- 2 cups diced pumpkin (about 230g)
- 2 cups diced zucchini (about 230g)
- 2 tbsp mayonnaise
- 3 cups frozen, thawed cauliflower rice (brown rice is replaced for keto)
- 1 cup grated Swiss cheese
- 1/3 cup grated Parmesan cheese
- 1 cup crushed pork rinds (replacing panko for keto)
- 1 large egg, beaten
- Cooking spray
Instructions
- Preheat oven to 392°F (200°C).
- In a large non-stick skillet, heat olive oil over medium heat. Add onion and cook, stirring occasionally, until tender and browned (about 5 minutes).
- Add kale, garlic, salt, and pepper. Sauté for 2 minutes until kale is slightly wilted.
- Pour in the chicken broth and simmer for 5 minutes.
- Add pumpkin, zucchini, and season with salt. Continue to cook for 8 more minutes until vegetables are tender.
- Remove from heat and stir in the mayonnaise.
- In a mixing bowl, combine the sautéed vegetables with cauliflower rice, Swiss cheese, Parmesan, half of the pork rinds, and the beaten egg.
- Spray a 2-liter casserole dish with cooking spray. Spread the mixture evenly in the dish and top with remaining pork rinds and a pinch of salt and pepper.
- Bake for 35 minutes until the top is golden and crispy. Serve hot.
Nutrition Information (Per Serving)
- Calories: 83
- Carbohydrates: 11g
- Fats: 3g
- Protein: 5g
Health Benefits
This casserole is rich in antioxidants from kale and pumpkin, supports heart health due to its healthy fats, and boosts digestion through its high fiber content. The use of cauliflower rice instead of traditional grains makes it a gut-friendly, low-glycemic option.