Creamy Baked Broccoli

Keto Creamy Baked Broccoli with tomatoes and kale provides a warm and rich flavor while keeping low-carb content. It blends broccoli, kale, and tomatoes in a sauce that holds all the things perfectly. The sauce bakes into the vegetables, making the meal warm, kind of casserole texture without becoming too rich. In every bite, the tomatoes provide the best flavor, the kale adds texture, and the final taste is delicious.  It’s perfect for weekdays, lunch, family gatherings, and dinners with grilled chicken, steak, or fish. It also warms up properly and is ideal for preparing a quick meal prep. We use some ingredients such as broccoli, heavy cream, olive oil, and mozzarella. It’s simple to cook and ideal for weekends.

Keto Meal Plan for Free: STEP-BY-STEP GUIDE TO THE KETO DIET FOR BEGINNERS

STATISTICAL OVERVIEW:

• Course: Main dish or side
• No. of Calories: 260 kcal
• Prep time: 10 minutes
• Diet: Keto, Low carb, Gluten free
• Cuisine: American
• Cook time: 25 minutes
• Single portion size: 1 cup
• Cooking mode: Oven-baked
• Total servings: 4
• Difficulty level: Easy
• Total time: 35 minutes

TOOLS:

• Oven
• Baking dish
• Knife(sharp)
• Whisk
• Bowl
• Measuring spoons and cups
• Cutting board

INGREDIENTS:

• Salt
• 1 cup of mozzarella
• 1/2 tsp of paprika
• One cup of chopped kale
• 3 cups of broccoli florets
• 1 tsp of onion powder
• One cup of cherry tomatoes
• 1 tbsp of cream cheese
• One tsp of garlic powder
• Olive oil, 2 tbsp.
• Pepper
• 1 cup heavy cream

INGREDIENT DIRECTIONS:

KALE:

• The use of kale provides nutrition and maintains its shape when it is baked. We can use spinach as a substitute, which works well.  It cooks more quickly but retains low-carb content.

MOZZARELLA:

• It helps to melt easily and improves the sauce’s thickness.

CHERRY TOMATOES:

• Cherry tomatoes give a colorful and light, sweet taste. If you want to add fewer carbs, cut the tomatoes in half or use diced bell peppers.

BROCCOLI:

• This is an ideal veggie because it is rich in fiber and has lower carbs. If you prefer more variation, try cauliflower, green beans, or Brussels sprouts.

HEAVY CREAM:

• We use heavy cream to make the silky foundation.  If you want to avoid dairy while maintaining the keto diet, you may substitute it with coconut cream (unsweetened).

OLIVE OIL:

• It helps to grill the veggies smoothly. For a more nutritious keto option, you can use avocado oil, which works well.

Keto Meal Plan for Free: STEP-BY-STEP GUIDE TO THE KETO DIET FOR BEGINNERS

INSTRUCTIONS:

1. Heat the oven (empty) to 400°F (200°C).
2. Include the kale, broccoli, and tomatoes in a mixing bowl.
3. Granish with olive oil and season with dry ingredients.
4. Combine the mixture properly.
5. Distribute the veggies in a baking dish equally.
6. Stir the cream cheese and heavy cream till smooth.
7. Spread the creamed mixture on the vegetables.
8. Garnish the surface with mozzarella.
9. Insert it in the oven for half an hour to bake properly, or till the cheese is browned and melted.
10. Before serving, leave it to chill lightly.

TIPS:

• Before baking, check the cream and adjust it to your liking.
• To make it a complete dinner, include cooked chicken or shrimp.
• Cut the broccoli into equally sized pieces till it is cooked properly.
• If you want a golden crust, heat for two minutes before the end.

SERVING SUGGESTIONS:

SALAD:

• Spinach and Avocado
• Arugula Parmesan
• Caesar
• Cucumber Feta

SAUCE & TOPPINGS:

• Basil Pesto
• Lemon Herb Butter
• Garlic Parmesan Drizzle
• Alfredo Sauce

SIDE DISH:

• Garlic Butter Mushrooms
• Cauliflower Mash
• Cheesy Zucchini Bake
• Cauliflower Rice Pilaf

LOW-CARB BREAD:

• Cloud Bread
• Almond Flour Rolls
• Flaxseed Flatbread
• Cheese-Stuffed Garlic Biscuits

PROTEIN PAIRINGS:

• Baked Lemon Herb Salmon
• Grilled Chicken Thighs
• Air Fryer Chicken Drumsticks
• Garlic Butter Steak Bites

STORAGE INFORMATION:

These baked broccoli stores perfectly and retains its texture after warming it again.

REFRIGERATION:

• Keep it in a closed vessel for almost three to four days. Warm it again in the microwave or oven till heated.

FREEZING:

• Store for almost two months in the freezer. Place it in the fridge to remove the ice and warm it again in the oven at 350 degrees Fahrenheit for a good texture.

FAQs:

How can we make this dish non-dairy?

• To prepare a dairy-free dish, you can use cheese (non-dairy) and coconut cream.

Will I include proteins?

• You can use cooked ground beef, crumbled sausage, or shredded chicken, which works perfectly.

May I make it spicier?

•  Put some flakes (chili) or a pinch of cayenne for extra flavor.

Could I utilize frozen boccoli?

• Sure, but defrost it first and pat it dry to avoid watering down the sauce.

Keto Meal Plan for Free: STEP-BY-STEP GUIDE TO THE KETO DIET FOR BEGINNERS

NUTRITIONAL FACTS:

Sodium: 320 mg

No. of calories: 260 kcal

Net carbs: 5 g

Fiber: 2 g

Sugar: 2 g

Fats: 22 g

Proteins: 9 g

One single portion: 1 cup

Total carbs: 7 g