Finally some good food that is healthy, simple to prepare, and satisfies appetite; meals we truly bow apropos akin. Within the similar appears the low carb casserole, gossiping its quality that touches the taste. Generally, casseroles are trouble-free crowd favorite; easy to alter – quick to concoct as the oven does the heavy lifting once toss in the ingredients together, serving with loaded cheese melts (optional). Howbeit, if any leftovers you can certainly freeze them; whip out some bread, season light ketchup to have yourself an easy-to-digest meal with homemade stuffing. Backtrack, low carb casseroles are soundly twisting widespread crave in pizza and cheeseburgers; health enthusiasts can have it in portions or enjoy it on cheat days. For working professionals with desk jobs and minimum leisure time, a healthy balanced diet is important. This article introduces eight delicious low-carb casserole recipes that are healthy, delicious, and all under 500 kcal.
1. Low Carb Breakfast Casserole
(Cooking Time: 50minutes, Calories 180Kcal per serving)
This low carb casserole recipe is perfect to make ahead; store in portions that can be reheated for breakfast throughout the week, as you leave for work or school. You can stick with the classic sausage/cheese combo, or make alterations according to your taste. The only constant is guaranteed taste.
Ingredients
- Sausages/ground beef or chicken (0.45kg)
- Bacon (3/4 thin slices)
- 2 Eggs
- 2 Onions
- Green and Red peppers (1/2 medium each)
- Hot sauce (optional to taste)
- Salt and pepper to taste
Recipe
- Cook the sausages or ground meat in a pan until brown. Drain away the fat.
- Dice the bacon into bite-sized chunks and cook in a skillet until golden brown.
- Crack the eggs in a bowl and whisk until well combined. You can use a beater (or a fork) and elbow grease.
- Stir the cooked bacon and meat into the egg mixture. Add in the cheese, chopped onions, peppers, hot sauce, and salt and pepper. If you want to lower the spice level skip the hot sauce.
Tips: To skip meat early morning, replace the sausages with some mashed potato and bread; stir it in clarified butter to get a crispy golden texture.
- Go ahead bake the casserole and 180 degrees C for about 40 minutes, or until the eggs set and turn golden brown.
Yummy Mouthfuls: Perfect to have with some milk tea or cold coffee.
2. Low Carb Egg Casserole
(Cooking Time: 50minutes, Calories 173Kcal per serving)
A great recipe ahead for breakfast during the week is this low carb casserole with eggs and bacon. You can cut up portions to heat up every day of the week.
Ingredients
- Two eggs
- 1 ½ cup egg whites
- Frozen spinach (half kg)
- Cooked bacon (0.5g)
- Sliced mushrooms (7/8 pieces)
- 2 Rec onions
- Single Green pepper
- 1 Chopped red pepper
- 50g Grated Cheddar
- Salt and pepper to taste
Recipe
(Preheat the oven to 150C)
- Sauté the vegetables together in some olive oil at medium heat.
- Place the vegetables at the bottom of the baking dish.
- Beat the eggs together in a bowl.
- Add one layer of vegetables, then the egg mixture, last the bacon.
Tips: Also, add in a layer of shredded chicken if you feel like it. Season with salt and pepper.
- Top up with cheese and onions. Bake for 35 minutes until the eggs set and turn golden brown
3. Squash Casserole Low Carb
(Cooking Time: 45minutes, Calories 110Kcal per serving)
Squash casserole is a popular side dish at family meals. It’s usually served with roasted turkey, pot roast, or mashed potatoes. However, you can totally make it on the weekend and freeze for later in the week, when you have no time to prepare dinner after a busy day.
Ingredients
- 2 Tbsp. Butter
- Yellow squash (4 Drops)
- 2 medium chopped onions
- Two large Eggs
- 70g Grated cheddar cheese
- 1 Cup milk (Low-Fat)
- Salt and pepper to taste
- 20g Salted crackers or bread crumbs
Recipe
(Preheat the oven to 150C)
- Melt butter in a pan over medium heat. Add in the squash and onions. Cook until tender.
- Break eggs in a bowl and whisk them together until well combined.
- Pour in the cheese and milk and keep stirring until it’s all thick and creamy. Now add in the squash and onions, including the butter left in the pan.
- Add in the salt and pepper.
Tips: if you’re ok with some cayenne pepper that’s a wonderful addition. Mix it all well and pour it into the casserole dish. Top up with crackers or bread crumbs.
- Bake for 45 minutes and serve after letting it rest for about 5 minutes.
- If you’re making it freeze, forgo the crackers, for now, add them on top before reheating.
Yummy Mouthfuls: Serve with some fresh orange juice in the mornings.
4. Low Carb Green Bean Casserole
(Cooking Time: 30minutes, Calories 180Kcal per serving)
Fouth in line, the low carb casserole with green beans packs all the calcium and protein goodness of beans and chicken.
Ingredients
- Fresh green beans (75g)
- 7-8 Mushrooms (You can use chickpeas or kidney beans)
- 5 Mini fresh chopped carrots
- 2-3 Onions
- 2 Minced Garlic
- ¼ Chicken Stock
- 100g Chopped boneless chicken breast (optional)
- 1 tbsp Cream Cheese (Try greek yogurt as a low carb alternative)
- 2 Mini Grated cheddar cheese slices
- Salt and pepper for Seasoning
Recipe
- Heat up water in a pan. Add the beans and a teaspoon of salt. Boil for about ten minutes until cooked through. You may need to soak chickpeas beforehand. Drain the water and set the beans aside.
- In a skillet, heat some olive oil and sauté the onions and carrots.
Tips: If you’re adding chicken, lightly fry it until golden brown.
- When the chicken and vegetables are ready, add in chicken stock and cheese. Stir until the mixture is thick and well combined.
- When the mixture is warm and bubbling, add in the beans and mix well.
- Spray the casserole dish with cooking spray. Pour in the casserole mixture. Top up with shredded cheddar cheese and caramelized onions. Pop it into the oven until the cheese sets and turns brown. You can also garnish with some chopped cilantro.
Yummy Mouthfuls: Serve with some fresh lime juice with sugar.
5. Low Carb Pizza Casserole
(Cooking Time: 50minutes, Calories 256Kcal per serving)
We all have those days when the kids are set on having pizza for dinner, parents insist on something healthy plus homemade. Well, to be particular low carb pizza casserole is the solution to your problems. You can make it in under an hour with ingredients available at home to have a win-win for your family.
Ingredients:
- 1-2 Cauliflower Crust (Store-bought or you can make your own)
- 2 Tomatoes
- 15 Square Chicken or turkey pepperoni
- 2 Tbsps Olive Oil
- Freshly chopped oregano (a handful)
- Salt and pepper to taste
- Your favorite pizza toppings; six mushrooms, eight olives, two sliced bell peppers
- 20g Mozzarella cheese
Recipe
(Beforehand – Preheat the oven to 200C)
- Start by cooking the sausage meat in a bit of olive oil.
- Cut up the mushrooms and olives, pop them in a pan with some olive oil.
- Prepare the cauliflower crust by seasoning some cauliflower in salt and pepper; baking it till crispy.
- Start by layering the cooked sausages over the crust in the casserole dish
- Add the chopped-up tomatoes as the second layer. Then top up with salt, pepper, and oregano.
- Next up is the layer of mushrooms and olives, spread them out evenly over the whole dish, and top up with shredded cheese and pepperonis
- Bake for 25 minutes and serve hot.
Yummy Mouthfuls: Serve with some green tea with lemongrass.
6. Low Carb Bacon (Beef Stroganoff) Cheeseburger Casserole
(Cooking Time: 50minutes, Calories 280Kcal per serving)
A popular low carb casserole is for those days you’re supposed to be on a diet but crave a cheeseburger on the weekend. You can put this together in under an hour and enjoy it.
Ingredients
- 300g Bacon (or leftover Beef Stroganoff). For a vegetarian option, you can make a mixture of mashed chicken and potatoes.
- 2 Sweet Onions
- 4 Minced Garlic
- ½ Cream cheese (Alternative: Greek yogurt for a lower carbs count)
- 2 Tbsp. reduced sugar ketchup or freshly made Tomato sauce
- Yellow mustard (2 medium thin layers)
- Salt and pepper to taste
- Eight eggs
- ½ tbsp. Heavy cream
- Hot sauce
- ½ cup Grated cheese
- Fresh herbs
Recipe
(Preheat the oven to 150C beforehand)
- Start by cooking the bacon or beef in some olive oil in a skillet.
- Add in onions, minced garlic, and season with salt and pepper. Mix well with hot sauce and tomato sauce until reduced to desired thickness.
- Beat the eggs until well combined, mix in heavy cream and cream cheese. Now add in the beef filling and pour the casserole mixture into the baking dish.
Tips: The eggs here are responsible for holding your cheeseburger together.
- Bake for thirty minutes.
Yummy Mouthfuls: Serve with some lemonade.
7. Low Carb Enchilada Casserole
(Cooking Time: 40minutes, Calories 312Kcal per serving)
This low carb casserole offers a low carb twist on your favorite Mexican dish.
Ingredients
- 300g (Ground Beef) Enchilada
- 2 Tbsp. Olive Oil
- Kosher salt
- ¼ Tbsp. Black pepper
- 4 Minced Garlic
- 1Tbsp. Chilli powder
- ¼ Tbsp. Ground Cumin
- Creole Sauce (Pomodore Sauce)
- ½ cup water
Casserole
- 2 Boneless Chicken breast, cooked and diced. You can also use a cup of black beans, two red onions, one bell pepper, and 1/4 broccoli (Optional: if you’re looking for a vegetarian)
- 2 Minced Cilantro
- ½ cup Shredded Cheddar
Recipe
(Preheat the oven beforehand to 200C)
- Prepare the sauce by mixing the ingredients together until well combined.
Tips: Make sure to use the best type of condiments to bring in the flavor to your Enchilada casseroles)
- Combine the chicken or vegetable mixture into the sauce. Add in salt and pepper. Also, add in the mozzarella.
- Pour the mixture into baking dish and top up with shredded cheese
- Bake for about ten minutes. Keep the dish uncovered.
8. Ground Turkey Casserole Low Carb
(Cooking Time: 36minutes, Calories 200Kcal per serving)
If you have leftover turkey after dinner, don’t worry. Here’s a great idea to make it look fresh, this low carb casserole can be made in ground turkey with an extra helping of good fats and protein.
Ingredients
- 2 Tbsp. Olive oil
- 450g Lean ground turkey
- 3 Chopped onions
- 3 Minced Garlic
- ½ Tbsp. Ground Cumin
- Seasonings
- Cooked 1 cup brown rice/ Quinoa
- 3 Diced green chili and tomatoes
- 1 cup Cooked Black beans and corn
- 2 Grated Cheese
Recipe
(Preheat the oven to 150C)
- Cook the turkey and onions together until the turkey cooks through. Add in the seasonings, beans, and Chilli and mix together.
- Mix in the cooked rice or quinoa. Pour the mixture into a baking dish and top up with cheese.
- Cook for 20 minutes and serve.
Yummy Mouthfuls: Serve with some mint tea.
