Thursday, August 31, 2023

Zucchini Casserole

This Zucchini Casserole recipe has layers of zucchini and eggs in a cheesy, garlic cream sauce. High in protein and low in carbs, this casserole is a perfect Keto side dish the whole family will enjoy. From .

Zucchini Casserole


3 small zucchini (4 cups sliced)
2 teaspoons kosher salt
2 Tablespoons olive oil
1 yellow onion, diced (if tolerated)
2 cloves garlic, minced
1 green onion (if tolerated)
1 cup heavy whipping cream
1 cup shredded cheddar cheese
¼ cup parmesan cheese, shredded (if tolerated)
½ teaspoon ground black pepper (if tolerated)
2 large eggs
1 ½ cups crumbled fresh mozzarella cheese (can also use shredded)


1. Prepare the zucchini: Remove the top and bottom, and slice it thin. Place the zucchini slices in a large tray covered with a clean tea towel or paper towel. Sprinkle some salt on top so they’ll release excess water. Leave it for 10-15 minutes, and then repeat it on the other side. Then dry the zucchini using a clean towel. Take a 9’’ round baking pan, and arrange ⅓ -¼ of the zucchini slices on the base. Set aside.

2. Preheat the oven to 400 degrees F.

3. Add two tablespoons of olive oil into a skillet and sauté onion and garlic until fragrant (about 2 minutes). Add sliced green onion (the white part only) and stir until the onion is translucent.

4. To the skillet, over medium heat, add heavy cream, cheddar, and parmesan cheese; mix until smooth and slightly thickened. Remove from heat.

5. Season cheese mixture with ground black pepper, and add beaten eggs. Whisk to combine.

6. Cover the zucchini slices with creamy sauce and mozzarella cheese. Repeat two to three more layers with the rest of the zucchini, the sauce, and mozzarella cheese.

7. Bake this zucchini casserole for 20 minutes or until zucchini is fork-tender. Serve warm.

• To avoid a watery dish, we salt the zucchini in the first step. If you skip this step, you may need to use a skimmer at the end to remove zucchini from dish (leaving behind some of the extra liquid).
• Want to finish with a crunchy topping? Add crushed pork rinds (if tolerated) to the top of the dish before baking. You can also try Panko bread crumbs.
• Use a combination of yellow squash and zucchini for a pop of color.
• Add fresh parsley after baking for some bright color if desired.

Recipe FAQs

Is zucchini keto?
Yes, zucchini is approved for keto diets. It’s high in water content and fiber with only about 2 net carbs per serving.
Can I make this casserole with egg whites only?
No, the casserole recipe will not work with egg whites only. The yolk provides necessary fats, liquid and protein to bind the casserole together. It also adds a richer flavor than egg whites alone would provide.
How do I keep zucchini from getting mushy? Salting the zucchini, then patting it dry with a towel helps keep the zucchini from getting watery as it bakes. You should also be careful not to over cook the zucchini. It doesn’t need much time in the oven. As soon as it is easy to pierce with a fork, it is ready to eat.
How do you store leftover zucchini casserole?
Baked zucchini casserole tastes best enjoyed warm the same day it is made. Leftovers can be tightly covered and stored in the fridge.

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