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prep time
20 min
cook time
30 min
ready time
50 min
Eco-Keto Zucchini Casserole
This low-carb zucchini casserole makes an incredibly creamy and savory dinner perfect for an Eco-Keto diet. The recipe requires minimal ingredients yet has loads of flavors and textures. You can easily prepare this low-carb meal for a weeknight dinner, for all your family members - whether following an Eco-Keto diet plan or not - to enjoy.
What is in this Eco-Keto casserole?
The bottom layer consists of sliced zucchini, which forms the base of this recipe. To prevent the zucchini slices from getting mushy, you must first sprinkle them with salt and set them aside for 15 minutes to release their excess moisture. This step ensures that the zucchini remains soft when cooked but retains a bite to it.
The second component is an addictive creamy mushroom sauce. Mushrooms have a slightly meaty flavor, which makes them a great addition to plant-based dishes. For this recipe, we sauté the mushrooms with garlic then add coconut milk. This results in a fragrant and rich sauce that can be used in many other Keto casserole recipes.
The final component is a savory crumb made of sauteed onions and almond meal. It is a perfectly crunchy addition to the soft zucchini and the creamy mushroom sauce. Together, these elements make a beautifully balanced and flavorful dish.
Is this recipe gluten-free?
Yes! All of this Keto casserole’s ingredients are naturally gluten-free. Moreover, this recipe is dairy-free and soy-free, making it suitable for a wide range of dietary preferences.
Can you replace the almond meal in the crumb?
While the almond meal is essential for the crunch and flavor of the crumb, you can still substitute it for something that best suits your needs. Ground cashews or walnuts are an excellent replacement for the almond meal. However, if you want to steer away from nuts, a mixture of seeds will also work.
Do I have to use zucchini?
If you aren’t a fan of zucchini, then there are other low-carb vegetables that you can use. Cauliflower and broccoli are both delicious substitutes. However, you can’t use them raw in this recipe. You will have to microwave them or blanch them before adding them to the casserole.
Net Carbs
5.4 g
Fiber
4.2 g
Total Carbs
9.8 g
Protein
6.2 g
Fats
30.2 g
314 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Zucchini, cooked from fresh
400 g
Salt
0.5 tsp
Olive oil
6 tbsp
Onion, white, yellow or red, raw
0.25 small
Just Almond Meal
1 cup
Mushrooms, raw
150 g
Coconut milk
0.75 cup
Garlic, fresh
1 clove
Coconut flour
2 tsp
Recipe Steps
steps 8
50 min
Step 1
Preheat the oven to 375 degrees Fahrenheit. Cut the zucchini into ½ inch disks and add them to a bowl. Add salt to the zucchini and stir to combine. Set aside for 15 minutes to allow the zucchini to release its excess water.Step 2
In a non-stick pan over medium heat, add 3 tbsp of olive oil. Slice the onion and cook it in the pan for 2 minutes, stirring regularly. Add the almond meal and continue stirring for 1 minute. Season with salt and pepper and set aside.Step 3
In a small saucepan over medium heat, drizzle the remaining 3 tbsp of olive oil. Slice and add the mushrooms to the saucepan along with the minced garlic. Cook for 2-3 minutes, occasionally stirring, until fragrant and the mushrooms release their juices.Step 4
To the mushrooms, add the coconut milk and coconut flour. Stir well and bring to a boil. Taste and adjust the seasoning, then set the saucepan aside.Step 5
Drain the water that was released from the zucchini. Layout a clean kitchen towel, and arrange the zucchini pieces on one half of the towel. Fold the other half over the zucchini pieces and press to squeeze out as much liquid as possible.Step 6
Grease a medium-sized casserole dish. Arrange the zucchini pieces inside the casserole, leaving no space between them.Step 7
On top of the zucchini, pour the creamy mushroom sauce you made earlier and spread it evenly. Distribute the onion and almond meal crumb on top. Bake for 15-20 minutes until the crumb is golden, the sauce is bubbly, and the zucchini pieces are tender.Step 8
Let the casserole cool for 10 minutes. Garnish with fresh herbs on top and cracked black pepper. Serve warm.
Comments
UpbeatKale361391 8 months ago
Very nice recipe. I recommend. Also, easy to prepare!
UpbeatArugula945158 a year ago
Too much Almond flour. Made me feel so sick
Pongeroid 4 months ago
Grind up raw almonds!
FantasticAvocado820286 2 years ago
What is the replacement of the almond meal a vegan one please
Jai Crystal Jewels 2 months ago
Almonds are vegan. No??
recipewriter 2 years ago
Almond flour, walnut flour, or any nut or seed flour ..