Eco-Keto Zucchini Casserole

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  • prep time

    prep time

    20 min

  • cook time

    cook time

    30 min

  • ready time

    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

Eco-Keto Zucchini Casserole

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play

Ingredients

  • Zucchini, cooked from fresh

    Zucchini, cooked from fresh

    400 g

  • Salt

    Salt

    0.5 tsp

  • Olive oil

    Olive oil

    6 tbsp

  • Onion, white, yellow or red, raw

    Onion, white, yellow or red, raw

    0.25 small

  • Just Almond Meal

    Just Almond Meal

    1 cup

  • Mushrooms, raw

    Mushrooms, raw

    150 g

  • Coconut milk

    Coconut milk

    0.75 cup

  • Garlic, fresh

    Garlic, fresh

    1 clove

  • Coconut flour

    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 1
  • 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 2
  • 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 3
  • 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 4
  • 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 5
  • Step 6

    Grease a medium-sized casserole dish. Arrange the zucchini pieces inside the casserole, leaving no space between them.
    Step 6
  • 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 7
  • Step 8

    Let the casserole cool for 10 minutes. Garnish with fresh herbs on top and cracked black pepper. Serve warm.
    Step 8

Comments 7

  • SpectacularMacadamia328058

    SpectacularMacadamia328058 3 months ago

    The dish is ok, lacks flavour. I’m sure it’d take very little to improve it. The almond meal isn’t very nice. Replace that and it would help.

    • UpbeatKale361391

      UpbeatKale361391 a year ago

      Very nice recipe. I recommend. Also, easy to prepare!

      • UpbeatArugula945158

        UpbeatArugula945158 2 years ago

        Too much Almond flour. Made me feel so sick

        • Pongeroid

          Pongeroid a year ago

          Grind up raw almonds!

      • FantasticAvocado820286

        FantasticAvocado820286 3 years ago

        What is the replacement of the almond meal a vegan one please

        • Jai Crystal Jewels

          Jai Crystal Jewels 9 months ago

          Almonds are vegan. No??

        • recipewriter

          recipewriter 3 years ago

          Almond flour, walnut flour, or any nut or seed flour ..