A casserole that gives you proper nutrients without increasing your carb intake is none other than this Keto Broccoli & Ham Casserole. The recipe for this amazing casserole has been crafted with so much care that it is low in carbs, along with being healthy & delicious. It features melted cheese(with healthy fats), protein-rich ham chunks, crisp-tender broccoli & seasonings. All of this makes this Keto Broccoli & Ham Casserole the all-time favorite & satisfying meal for all age groups. This will give you the margin to craft a fresh dish using the leftovers.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATISTICAL OVERVIEW:
- Diet: Keto, free from gluten, low in carbs
- Course: Dinner/casserole/main
- Cuisine: American
- Time for prep: Fifteen mins
- Cooking time: ~thirty(30) mins
- Working time(total): 45 minutes
- Size/serving: A single cup
- Total yield: 6 servings
- Level of difficulty: Easy
- Mode of cooking: oven-baked
TOOLS:
- Cheese grater
- A spoon/spatula, to mix
- A bowl for mixing(big)
- Spoons & cups for measuring
- 9 by 13-inch casserole dish
- An oven
- A skillet/saucepan(normal-sized)
- Spoons & cups, to measure
- A whisk
INGREDIENTS:
- Powdered garlic, 0.5 tsp
- 2 cups of ham
- Powdered onion, 1/2 tsp.
- 3 cups of broccoli
- A teaspoon of parsley/chives
- 1.5 cups of cheddar cheese
- A quarter cup of Parmesan cheese
- 4 ounces of cream cheese
- To taste of salt & pepper
- 1.5 cups of mozzarella cheese
- A single tsp. of Dijon mustard
- One and a half cups of sour cream
- Heavy cream, 0.25 cup
INGREDIENT NOTES:
CHEESE:
- The combo of the shredded versions of both mozzarella & cheddar cheese tastes best & melts nicely as well. You may use either Swiss or provolone cheese to replace mozzarella, while cheddar could be replaced by Gouda, Colby Jack, or Monterey Jack.
BROCCOLI:
- We prefer the fresh broccoli cut into florets. It will need to steam a little bit. Don’t oversteam it otherwise, it becomes mushy. You may also go for the slices of zucchini, florets of cauliflower, or spinach if you didn’t find the broccoli.
DIJON MUSTARD:
- Using a teaspoon of Dijon mustard adds that classic sourness that increases the flavor. You might omit it or use yellow mustard instead.
HAM:
- We will need the previously cooked ham that has been diced. It can be deli ham(sugar-free), leftover ham, etc. You may opt for sausage(ground), rotisserie chicken, or bacon(crumbled).
CREAM(HEAVY):
- It blends the sauce well & makes it rich without adding carbs. Cream of coconut/almonds(unsweetened), or half & half, can be used to replace the dairy cream(heavy).
SOUR CREAM & CREAM CHEESE:
- These will, in combo, make up for the creamy & delicious base. You may substitute the cream(sour) with Yogurt(Greek), which must be full of fat.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- Warm up the oven(empty) at 190 Celsius & get to work.
- Then, apply a thin layer of oil on every side & bottom of the dish of baking (9 by 13 inches)
- Next, place the florets of broccoli in the simmering water for ~three minutes.
- The step written above will give you firm, tender broccoli.
- After that, remove it from the water & dry it in the proper way.
- Now, start working on the sauce.
- Place a saucepan over a normal flame.
- Include salt, cream cheese, Dijon mustard, sour cream, powdered onion, garlic, black pepper, & heavy cream to the skillet.
- Stir them using a whisk till they are completely incorporated.
- Include the diced ham, mozzarella & cheddar cheese, broccoli(steamed), & cheesy sauce in a big bowl.
- Mix properly to coat & season everything well.
- Now, transfer the whole mixture to the baking dish(oiled).
- Spread the mixture in an even manner.
- Then, sprinkle the Parmesan cheese evenly to cover the surface.
- Now, your dish is ready to shift into the oven(already warmed).
- Bake till you get the nicely golden edges(~thirty mins)
- Once done, let it cool down for some minutes before handling it.
- Garnish the Keto Broccoli & Ham Casserole with fresh chives/parsley(chopped) & serve warm.
TIPS:
- Be careful while steaming the broccoli. If it gets tender, it will get mushy & lose its nutrients.
- You may add spinach, mushrooms, & diced jalapenos to boost the nutrients.
- Always prefer the freshly shredded cheese over pre-shredded versions, as they may contain anti-caking agents, which might increase the carb count.
STORAGE DETAILS:
REFRIGERATION:
- Pack the leftover casserole in a container(sealed). Consume it within ~four days while keeping it refrigerated.
FREEZER:
- Pack the individual portion of the casserole in separate containers(freezer-safe). Defrost, warm up, & enjoy within ~sixty days.
REHEATING:
- Warm up the defrosted/refrigerated casserole in the oven at 350 degrees F till it warms up as you like.
FAQs:
How can you serve this casserole?
- This broccoli & Ham Casserole is enough alone. You may pair it with sautéed green beans, Caesar salad, roasted asparagus, etc.
Will the frozen broccoli work?
- Sure! you just needs to follow some additional steps. Defrost the broccoli & then drain it well. After that dry it completely using the clean towel(paper/kitchen). Then your frozen broccoli is ready to use!
Is that possible to go dairy-free while having this casserole?
- Yes, It just requires some little swaps & the casserole will be perfectly fit for the dairy restricted peoples. Use the non-dairy/vegan version of cheese & cream cheese. Swap the heavy cream with cream of coconut. Now, your non-dairy version of this Broccoli & ham casserole is ready.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL FACTS/SERVING:
Size/serving: One cup
Calories: ~320 kcal
Carbs in total: Six grams
Fiber: Two(2) grams
Net carbohydrates: Four grams
Sodium: ~700 mg
Fats: Twenty-four grams
Sugar: 2 grams
Proteins: 21 g