Loaded Mashed Cauliflower Casserole

Cheese and bacon. Bacon and cheese. Can’t have one without the other it seems. At least in most epic keto diet recipes that make you drool, they are the stars of the dish and this one is no exception.

But this loaded cauliflower casserole dish uses pancetta, the bacon of Italians. And while loaded cauliflower wouldn’t be consumed by my old fashioned Italian Nonna, this is still a winning great side dish for any party or holiday.

Carbs in Loaded Mashed Potatoes

Just like a loaded baked potato, loaded mashed potatoes are super high in carbs and wouldn’t be consumed when following a keto diet.

Some people on a low carb diet might be able to include potatoes but for many on either diet, potatoes are too high and will spike blood sugar.

According to the app Cronometer, a serving of loaded mashed potatoes from Chili’s has 350 calories, and 33 grams of carbs!

That amount is more than most people eat in a whole day on a ketogenic diet. 

Carbs in our Loaded Mashed Cauliflower

Cauliflower is a much healthier alternative to potatoes for a low cab diet. 

Our mashed cauliflower casserole recipe has just 3 net grams of carbs and with the added protein from a few slices bacon or pancetta, you have 18 grams of protein per serving. 

The printable recipe card is at the bottom of this page with all the rest of the nutritional information.

Loaded Cauliflower Mash

When you hear the word ‘loaded’ what do you think? Loaded with calories? Loaded with goodness? Maybe loaded is a dirty word for some, that is, if you are into your New Year’s Resolution at full force.

But loaded means so many good comfort food things in the keto, low carb world! Loaded with all things delicious in this creamy cheesy mashed cauliflower.

But whether you’re keto or low carb or not even close to either of those things, you will still enjoy this cauliflower casserole.

Here’s my Keto journey in case your interested in beginning. All I can say is it’s worth it. You will never be hungry. You always feel satiated and you can enjoy things you thought were once forbidden. And that is food freedom in my opinion.

I pulled off the unthinkable in my Italian household. I made this as a side for Christmas day along with my mom’s prime rib! And the only one who knew it was made with cauliflower was the hubby and he didn’t tell!

If my dad did think it tasted different than potatoes, he never mentioned it. So this is a win in my family.

AND they all ate it up. The Kiddies. The Picky Hubby. My Italian father who comes from Rome and doesn’t even like mashed anything.

And they all loved it. So whether you tell them what inside or not, just be sure to tell them AFTER they try it.

Can I use Cauliflower Rice instead?

If you don’t want to use a fresh head of cauliflower and steam it, you can use frozen cauliflower rice. Just thaw it and cook.

Please note that a fresh head of cauliflower cooks until tender then we drain the excess moisture so you will also need to drain excess water from cauliflower rice.

The best way to do that is after cooking the riced cauliflower, place it into a clean hand towel and squeeze out as much liquid as possible then follow the rest of the instructions for this particular recipe. 

More Delicious Side Dish Low Carb Recipes

Keto Ratatouille

Keto Cheddar Biscotti

Low Carb Turnips au Gratin

Keto Green Bean Casserole

Keto Air Fryer Cheddar Cottage Cheese Biscuits

If you need a little more help and guidance on your health journey you can check out my Sugar Detox Course and well as my Cookbooks for more helpful recipes.

You can subscribe for free by email so you won’t ever miss any recipes I share on social media and just for subscribing you receive a FREE recipe from my Cookbook!

Loaded Cauliflower Bake

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Loaded Mashed Cheesy Pancetta Cauliflower

Course Side

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 12 @ 1/2 cup

Calories 354kcal

Author Brenda Bennett Sugar-Free Mom

Ingredients

• 24 ounces cauliflower or 2 pounds fresh cauliflower head or see notes above for using cauliflower rice
• 1/4 cup butter
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/2 tsp garlic powder 0r fresh garlic cloves minced
• 8 ounces pancetta diced or regular bacon
• 8 ounces gruyere
• 8 ounces Monterey Jack cheese shredded divided
• 8 ounces sharp cheddar cheese shredded, divided
• 1/2 cup scallions chopped (fresh green onions)

Instructions

• Cut off stems of the head of cauliflower and steam cauliflower florets until fork tender then place in a colander and let steamed cauliflower drain of excess water. 
• Place in a food processor and add butter, salt, pepper and garlic powder. You could do this in a large mixing bowl using an electric hand mixer, potato masher or immersion blender of you prefer.
• Process or mash cauliflower until smooth, no lumps.
• Preheat oven to 350 degrees F.
• Cook pancetta or bacon in a saute pan over medium-high heat until crisp. Drain on paper towels.
• Place pureed cauliflower in a bowl and stir in half of each kind of cheese. Save remaining cheese for topping.
• Stir in pancetta, save some pieces for topping.
• Stir in scallions and save some to sprinkle on top of the mashed cauliflower recipe when serving.
• Grease pan with olive oil nonstick spray.
• Spread mixture evenly into a 9 by 13 baking dish.
• Sprinkle the rest of the cheese over the top of the mixture.
• Bake for 30 minutes or until bubbling on the edges.
• Allow to cool for 15-20 minutes before serving.
• Sprinkle with plenty of bacon and scallions before serving.
• Enjoy!
• Storage: Store once cooled, covered with plastic wrap or in an airtight container in the fridge for up to 3 days.

Video

Notes

Net Carbs: 3 g

Brenda’s Notes:

• You can use frozen cauliflower if you don’t have fresh on hand. Just steam as you would with fresh florets and continue with recipe as follows.
• If you don’t have pancetta, just use regular uncured, nitrate free bacon.
• You could use any cheeses you like. Not a fan of gruyere, try gouda or smoked mozzarella.
• This recipe was first published in January 2016 and updated with video in Nov. 2018. 

Nutrition

Serving: 0.5cup | Calories: 354kcal | Carbohydrates: 4g | Protein: 18g | Fat: 30g | Saturated Fat: 16g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Trans Fat: 0.2g | Cholesterol: 79mg | Sodium: 594mg | Potassium: 267mg | Fiber: 1g | Sugar: 1g | Vitamin A: 681IU | Vitamin C: 28mg | Calcium: 483mg | Iron: 1mg

The post Low Carb Keto Loaded Mashed Cauliflower Casserole appeared first on Sugar-Free Mom.

Are Sweet Potatoes Keto?

Technically no food is keto. Ketosis is a nutritional state and it requires a very low amount of carbs per day to get your body into ketosis.

The amount of total carbs per day will vary between each person. Some can enjoy 50 total carbs per day while others need to reduce to 20 or less total carbs per day to get into ketosis.

Fresh sweet potatoes are often really large in size, over 100 grams or more. Actual sweet potatoes that are organic are a more appropriate smaller size. 

One small sweet potato of about 80 grams in weight has about 16.6 grams of  carbs, which for someone who is only eating 20 grams of carbs per day is too much.  This amount in one sitting may also spike blood sugar and cause cravings for more. 

​Personally for me, when it comes to a whole food like sweet potato, a smaller amount can be enjoyed without issues or being kicked out of ketosis.

This is the best sweet potato casserole you will find made low carb and keto friendly because we actually use real sweet potato, not like some keto recipes you will see using pumpkin puree, or butternut squash instead to replicate this favorite Thanksgiving recipe.

We cut the carbs down by adding cauliflower to the sweet potato puree which no one will even notice in this favorite holiday side dish!

Carbs in Traditional Sweet Potato Casserole

For a 1/2 cup of a sweet potato casserole with brown sugar and pecans from BJ’s market, has 47 grams of carbs!! That’s way too high for anyone on a low carb diet and especially too high for anyone on a keto diet.

Carbs in our Low Carb Sweet Potato Casserole Recipe

I made our healthy sweet potato casserole for Thanksgiving day with my family. The holiday table has always had a sweet potato casserole with marshmallows which one of my brothers love.

But I really wanted to make an easier sweet potato recipe that didn’t require me to also make some keto marshmallows. 

Our sweet potato filling is a fantastic low-carb recipe that still has all the flavors and color of a sweet potato casserole, but has no added sugar, and reduces the total carbs by half. 

​This is also a perfect side dish to serve to guests during the holiday season who may have dietary needs, like being dairy free.

You can make this great recipe dairy free or vegan by swapping the butter with coconut oil if needed. I didn’t use any heavy cream as it really doesn’t need it at all to make it creamy in texture. 

​Our low carb version of a creamy sweet potatoes casserole has 9 grams of total carbs, with 3 grams of dietary fiber which makes it just 6 g net carbs per serving. All the rest of the nutritional information is in the printable recipe card at the bottom of this post. 

Can I use another low carb sweetener?

If you don’t like Monk Fruit sweetener or can’t buy it where you live, you can really choose any low-carb sweetener you like and just taste and adjust as needed or leave out a sweetener all together if you prefer.

For a similar flavor and taste to an original recipe for classic sweet potato casserole for Thanksgiving dinner, the sweet potato mixture always has some form of sugar to sweeten the sweet potato mixture. So personally, I wouldn’t remove the sweetener but it is up to you!

Holiday Keto Recipes

Here are some of our favorite holiday dishes that can be enjoyed for Thanksgiving, Christmas or anytime you feel like it!

Keto Cranberry Sauce

Keto Green Bean Casserole

Cottage Cheese Biscuits

No Bake Low Carb Keto Cranberry Holiday Cheesecake

Low Carb Keto Sweet Potato Casserole

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Low Carb Keto Sweet Potato Casserole with Pecans

Prep Time 15 minutes minutes

Cook Time 45 minutes minutes

Servings 12 servings

Calories 163kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 12 ounces sweet potatoes peeled, diced ( about 2 small)
• 16 ounces cauliflower florets ( 1 small head)
• 2 tbsp extra virgin olive oil
• 4 tbsp salted butter melted, or coconut oil if you prefer for dairy free or vegan butter
• 1/2 tsp salt
• 1 tsp cinnamon
• 1 tsp nutmeg
• 1 tsp ginger
• 1/2 tsp ground cloves
• 1 tbsp Monk Fruit Allulose Brown sugar substitute
• 3 small eggs

Pecan Topping

• 1 cup chopped pecans
• 2 tbsp salted butter melted or coconut oil for dairy free
• 1/2 tsp cinnamon
• 1/2 tsp nutmeg
• 2 tbsp Monk Fruit Allulose Brown sugar sub

Instructions

• Preheat oven to 400 degrees F. Place cauliflower florets and diced sweet potato onto a large baking sheet pan. Drizzle with extra virgin olive oil. Bake for 30 minutes or until fork tender. Reduce temperature to 350 degrees F.
• Place baked florets and sweet potato into a food processor and pulse to process until smooth or add to a large bowl and hand mixer or use a potato masher to smash until smooth. Add in the remaining ingredients, except eggs. Process to fully combine then taste mixture to see if it's sweet enough or needs more salt. Then add eggs and process to combine.
• Spread mixture into an 8 by 8 or 2 quart baking dish. Set aside.
• Add the pecan topping ingredients together in a small bowl and stir to coat fully. Sprinkle this topping over the sweet potato cauliflower. Cover with aluminum foil and bake for 20 minutes then uncover and bake for 10 more minutes until golden brown. Enjoy warm topped with melted butter if desired.
• Store covered or in an airtight container in the fridge for up to 5 days. Can be frozen for up to 3 months.

Notes

6 g net carbs for 1/12 serving. This entire casserole dish has 12 servings. 

Nutrition

Serving: 1serving | Calories: 163kcal | Carbohydrates: 9g | Protein: 3g | Fat: 13g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.2g | Cholesterol: 50mg | Sodium: 183mg | Potassium: 264mg | Fiber: 3g | Sugar: 2g | Vitamin A: 4254IU | Vitamin C: 19mg | Calcium: 34mg | Iron: 1mg

The post Low Carb Keto Sweet Potato Casserole with Pecans appeared first on Sugar-Free Mom.

Classic Green Bean Casserole

The first traditional green bean casserole was created in 1955 from a woman named Dorcas Reiley at the Campbell Soup company. It consisted of canned green beans, canned cream of mushroom soup and fried onions as that crispy topping everyone loved. 

It quickly became a popular family favorite and much loved side dish for Thanksgiving dinner. Creating a delicious, low carb, keto version isn’t as difficult as you would think and is a even tastier, in my opinion, using fresh wholesome ingredients as opposed to canned foods.

I didn’t grow up in my Italian family having green bean casserole, we ate broccoli rabe and artichokes for holidays dinners and still do. But since I married my hubby, this was something he was missing for the holidays and so I decided I wanted to remake it for our healthy low-carb lifestyle. 

Carbs in Traditional Recipe

1 cup of traditional green bean casserole recipes on the app Cronometer, have 22 grams of carbs. That amount of carbs is way too high for anyone on a keto diet or low carb diet as that will spike blood sugar and cause cravings. 

Carbs in our Green Bean Recipe

Our delicious green bean casserole has just 5 g net carbs per serving. If you follow total carbs on your keto diet, there are 6 grams of carbs.

The carb count of either net or total can easily be enjoyed on your meal plan macros for the day. The rest of the nutritional information is in the printable recipe card at the bottom of this post.

Keto Green Bean Casserole Recipe

Though my keto green bean casserole doesn’t have that crunchy topping of fried crispy onions on top, it is equally as comforting and delicious!

It’s incredible creamy, cheesy white sauce nicely coating all the green beans and creating a creamy mushroom sauce throughout the casserole is truly satisfying. 

Swapping a few fresh ingredients like the canned soup for fresh mushrooms and using fresh herbs and onion, make this is an easy low carb recipe you will make again and again, not just for the Thanksgiving table, but anytime you need a spectacular side dish the whole family will love. 

Can I use Frozen Green Beans?

Yes if you don’t have time to get fresh green beans and you have a bag in the freezer, simply cook them on the stove or microwave them to thaw them then add to the recipe after making the white cream sauce.

Can I make this ahead of time?

Yes you can make this easy keto green bean casserole up to 4 days ahead of time.

To reheat, simply cover the casserole dish with aluminum foil and bake in a preheated oven at 350 degrees F for about 20 minutes, then uncover and continue to bake for 5 minutes until edges are bubbling. 

Other Keto Sides for the Holidays you might like:

Pumpkin Cauliflower Mash

Shaved Brussels Sprout Salad

Brown Butter Pumpkin Bread

Pecan Cranberry Sprout salad

Cranberry Sauce

Cottage Cheese Biscuits

Italian Stuffing

Cornbread Stuffing

Best Easy Cheesy Low Carb Keto Green Bean Casserole

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Best Easy Cheesy Low Carb Keto Green Bean Casserole

This Low-Carb Keto Green Bean Casserole will have everyone raving about it. It’s creamy, cheesy and so easy to make. Sautéed with bacon and mushrooms, it’s a keto side you’ll make time and time again.

Prep Time 20 minutes minutes

Cook Time 55 minutes minutes

Servings 6 servings

Calories 336kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 8.5 ounces green beans or 250 grams
• pinch salt
• 1 tbsp olive oil
• 2 cloves garlic
• 6 slices bacon chopped (130g)
• 5 ounces mushrooms or 150 grams
• 2 tbsp butter
• 1/2 tsp dried thyme (or 3-4 sprigs thyme)
• 1/4 tsp black pepper cracked (or to taste)
• salt (to taste) Optional
• 1 ounce onion or (35g)
• 1/4 cup parmesan grated (15g)

White Sauce

• 1/3 cup cream cheese (80g)
• 2 tbsp butter
• 1/3 cup heavy cream (80g)
• 1/2 cup mozzarella cheese grated (or cheddar cheese) (57g)
• 1 tbsp water

Optional Flavorings

• salt and pepper
• 1/2 tsp paprika (or chili flakes)
• 4 tbsp herbs (of choice) (freshly chopped)

Instructions

• Preheat the oven to 400F / 200C / 180 fan.
• Place green beans, salt, olive oil and garlic on baking tray and roast for about 20 minutes until soft.
• Add the bacon to nonstick large skillet. Sauté for 2.5 minutes on a medium heat then add the mushrooms, 1 tbsp butter and thyme leaves. Sauté for 2.5 minutes. Season with pepper and optional salt to taste.
• Fry onions in 1 tbsp of butter until soft, about 2 minutes. (Option to sauté with the mushrooms if you prefer and add the extra butter.)

White Sauce

• Add the cream cheese, butter and heavy whipping cream to a clean large saucepan over a low heat. Whisk with a balloon whisk until melted.
• Add the cheese and whisk until fully melted. Thin with about 1 tbsp of water. Season with salt and pepper and any additional flavorings you may wish to add.
• Remove the skins from the roasted garlic and mince using a garlic press or chop and stir through the sauce.
• Arrange the green beans and bacon / mushroom sauce/ onion mix in a baking casserole dish. Pour the white creamy sauce (don’t worry it gets more saucy as it cooks!) over the green bean mixture. Top with parmesan cheese.
• Cover baking dish with foil and bake for 20 minutes. Uncover and cook for a further 15 minutes or until golden brown on top of the casserole.
• Storage: Fridge in a Tupperware for up to 3 days.

Notes

 5 g net carbs

This recipe was first published in October 2020.

Nutrition

Serving: 1serving | Calories: 336kcal | Carbohydrates: 6g | Protein: 9g | Fat: 31g | Saturated Fat: 16g | Cholesterol: 77mg | Sodium: 388mg | Potassium: 245mg | Fiber: 1g | Sugar: 3g | Vitamin A: 1138IU | Vitamin C: 6mg | Calcium: 136mg | Iron: 1mg

The post Best Easy Cheesy Low Carb Keto Green Bean Casserole appeared first on Sugar-Free Mom.

​Carbs in Traditional Lasagna

​If you’re following a low carb diet or keto diet, you won’t want to indulge in a traditional lasagna while you’re working on weight loss as the high carbs will set you up for cravings and spike your blood sugar and insulin. 

​According to the app Cronometer I use, a traditional Chicken Alfredo lasagna with about a 200 gram serving, has 24 grams of carbs and just 17 grams of protein.

A red sauce lasagna with beef has 25.3 grams carbohydrates and 21 grams protein. Lots of calories too but not enough of a protein punch in my opinion, especially for that high carb count. 

​The good news is that your favorite comfort foods like lasagna can easily be adapted for a low carb lifestyle. I’ve been making the most popular recipes for a keto lifestyle and sugar free diet since 2011 and I never feel deprived or feel like I’m missing out. No FOMO for me, ever!

Our lighter take on a classic,  Low Carb Keto Chicken Alfredo Lasagna has just 4 grams of carbs with 52 grams protein which makes for a great recipe that works well for making ahead and using for lunches for work!

The best way to get the best results for weight loss is planning ahead and creating easy keto meal plans that work for your entire family so you don’t have to make two different meals! 

​More large keto family meals for meal planning;

Low Carb Keto Breakfast Sausage Casserole

Low Carb Hashbrown Egg Casserole

Low Carb Cheeseburger Pie

Low Carb Bacon Cheeseburger Casserole

Keto Lasagna Noodles

​To replace pasta noodles in a classic lasagna, you have quite a few options, but if you want a high protein lovely chicken Alfredo lasagna with very low carbs, using egg white wraps is the way to go for my keto chicken Alfredo recipe today!

​You can make my homemade egg wraps if you can find the egg white wraps at your local grocery store. 

​Zucchini noodles– Using thin zucchini slices is a great option to replace lasagna noodles in a lasagna.

So you could make a keto chicken Alfredo zucchini lasagna recipe if you prefer, by replacing the egg white wraps I used in this recipe with zucchini, but please note it will add more carbs to your nutrition info below in the recipe card. 

​Spaghetti squash– Spaghetti squash is a great lower carb alternative for spaghetti, but it takes a bit of time to roast the spaghetti squash before using it in a recipe. But it makes for a wonderful meal that’s quite hearty! 

​Homemade low carb tortillas- if you have a little more time on your hands making homemade tortillas is a game changer. They can be used for tacos, or making a keto lasagna!

Palmini noodles – these are made from Hearts of Palm and come as rice, noodles and in sheets.

Again, more carbs than using egg white wraps but a fun alternative if you wanted to make a stuffed lasagna roll. 

Keto Alfredo Sauce

​Classic Alfredo sauce is actually already keto friendly using butter, seasonings and parmesan cheese. Sometimes an egg yolk is added for more creaminess but a classic Italian Alfredo sauce doesn’t have heavy cream.

An American style Alfredo does include heavy cream. 

​Homemade Alfredo Sauce- this creamy white sauce is really not as hard as you think to make at home.

My creamy sauce easy recipe is in my cookbook Naturally Keto or you could use this recipe from my Chicken Alfredo Pizza recipe which uses heavy whipping cream, cream cheese, butter, seasonings and parmesan cheese. 

​Easy short cuts when time is of the essence is to purchase a Rotisserie chicken and store bought low-carb Alfredo sauce, like the one I used by the brand Rao’s which also makes a low carb marinara tomato-based sauce. 

More Low Carb Keto Lasagna Recipes

​Spaghetti Squash Lasagna

Mexican Lasagna

High Protein Traditional Red Sauce Lasagna

Zucchini Lasagna

Cabbage Lasagna

Egg White Wraps

If you can’t find the egg white wraps in the market, you can make my recipe here Egg Crepes and follow the same instructions after making them.

High Protein Low Carb Keto Chicken Alfredo Lasagna

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High Protein Low Carb Keto Chicken Alfredo Lasagna

Prep Time 20 minutes minutes

Cook Time 19 minutes minutes

Servings 9 servings

Calories 404kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 2 pounds cooked chicken breast
• 16 ounces cottage cheese
• 2 large eggs
• 1/2 cup grated Parmesan cheese
• 1 tsp Italian seasoning
• 15 ounce Rao's alfredo sauce
• 1 cup shredded mozzarella cheese
• 9 egg white wraps or use my egg noodle recipe

Instructions

• Preheat oven to 350 degrees F. Chop chicken and set aside.
• In a large bowl mix the cottage cheese, eggs, Italian seasoning and Parmesan cheese together. Set aside.
• Spread 1/2 cup Alfredo sauce into the bottom of a 9 by 13 baking dish.
• Place 2 egg white wraps over the sauce in the baking dish, not overlapping. Cut the third egg white wrap in half and lay to cover bottom of the dish.
• Spread half the chicken over the egg whites wraps.
• Spread half of the cottage cheese mixture over the chicken.
• Sprinkle 1/2 cup shredded mozzarella over the chicken.
• Pour and spread another 1/2 cup Alfredo sauce over the chicken. Lay 2 whole egg white wraps and another cut in half. Add remaining chicken over the wraps.
• Spread remaining cottage cheese mixture over chicken. Top with another 1/2 cup mozzarella cheese. Top this with the last 3 egg white wraps and cover them with remaining Alfredo sauce. You could sprinkle extra mozzarella over the top of this if you desire.
• Cover and bake 20 minutes then uncover and bake until browned or broil for 3-5 minutes.

Notes

3.9 g net carbs per serving

Entire lasagna makes 9 large servings.

Nutrition

Serving: 1serving | Calories: 404kcal | Carbohydrates: 4g | Protein: 52g | Fat: 18g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.004g | Cholesterol: 189mg | Sodium: 747mg | Potassium: 348mg | Fiber: 0.1g | Sugar: 2g | Vitamin A: 288IU | Vitamin C: 0.01mg | Calcium: 179mg | Iron: 1mg

The post High Protein Low Carb Keto Chicken Alfredo Lasagna appeared first on Sugar-Free Mom.

Keto Taco Mexican Casserole

The whole family will enjoy this low carb taco casserole recipe on your next taco night! Everyone can enjoy their favorite taco toppings over this keto ground beef casserole recipe!

​When you’re looking for a complete meal for the entire family on busy weeknights or for Taco Tuesday, dinner time has never been easier!

Once the taco meat gets browned and you add the creamy simple ingredients, this delicious ground beef mixture gets spread into a casserole dish and baked for just 20 minutes.

It’s an easy meal prep recipe and the best part is that it can easily be frozen in individual servings for easy school lunches or work meals. 

​The recipe card for this keto taco bake is below with all nutritional information, but just know this, total carbs are just 5 grams making this doable on a ketogenic diet or low carb diet. 

Sides to Go with Easy Keto Taco Casserole Recipe

​This easy keto casserole can be ready in under an hour with the prep time and cook time. This great recipe is a complete recipe on its own, but if you want some side dishes to go along with this delicious casserole try these:

​Keto Guacamole

​Keto Taco Tortilla Chips

​Pico De Gallo

​Mexican Cauliflower Rice

Spicy Pork Rinds

Arugula Salad

Avocado Tomato Salad

Can the ground beef be replaced?

Yes, if you don’t like ground beef, you can swap with ground turkey or ground pork if you prefer. Also, lean ground beef is fine. 

​Can I use a different cheese?

This Mexican ground beef casserole can be enjoyed with other cheeses besides cheddar.  You just want to make sure it will melt well.

These are the ones I would recommend; Monterey Jack, Colby Jack or Pepper Jack cheese or use a combination of them all. 

Can I make this dairy free?

To make this keto taco bake dairy free, you will need to replace lots of cheese, but it is doable. Replace the cream cheese with dairy free vegan cream cheese.

Replace the heavy cream with coconut milk. Replace the shredded cheddar cheese with dairy free shredded cheese like from the brands Daiya or Violife.

How to Store & Reheat

Once cooked and cooled, cover casserole with aluminum foil and refrigerate for up to 3 days or place in an airtight container and freeze for up to 3 months.

Reheat individual pieces in the microwave for 1-2 minutes or reheat the entire casserole by thawing the night before in the fridge, preheat oven to 350 degrees F and bake covered for about 30-40 minutes. 

Most Popular Recipes for Mexican Dishes

Low Carb Mexican Tamale Skillet Pie

Keto Cornbread Casserole

Keto Cheese Taco Shells

Crock Pot Mexican Breakfast Casserole

Low Carb Mexican Lasagna

Low Carb Tortillas

Homemade Taco Seasoning

Keto Taco Soup

Instant Pot Chicken Tacos

The Best Easy Low Carb Keto Taco Casserole

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The Best Easy Low Carb Keto Taco Casserole Recipe

Easy to prep and easy to make ahead! Perfect meal for a busy weeknight and can be frozen!

Prep Time 15 minutes minutes

Cook Time 18 minutes minutes

Servings 9 servings

Calories 519kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

• 2 pounds ground beef
• 1 tbsp olive oil or avocado oil
• 3 cloves garlic
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp dried oregano
• 1/2 tsp onion powder
• 1/2 tsp chili powder
• 1/2 tsp salt
• 8 ounces cream cheese
• 1 cup salsa
• 2 large eggs
• 1/2 cup heavy cream
• 2 cups cheddar cheese shredded, divided
• jalapenos optional

Optional toppings to serve

• sour cream, avocado, salsa, cheddar, black olives, fresh cilantro, green onions

Instructions

• Preheat oven to 400 degrees F. Grease a 9 by 13 baking dish with olive oil or avocado oil cooking spray. Set aside.
• Add oil and ground beef to a large skillet and brown on medium-high heat.
• Once done cooking ground beef and it's nicely browned, reduce heat to low and add chopped garlic and seasonings. Stir together then add in the cream cheese and salsa and continue to stir until cream cheese is well combined and no lumps. Spread this meat mixture evenly in the baking dish.
• In a large bowl whisk eggs, heavy cream and 1 cup shredded cheese. Pour this over the meat mixture. Top with remaining cheese.
• Cover and bake in preheated oven for 20 minutes. Remove cover and broil for 4-5 minutes until the cheese is nicely browned.
• Enjoy immediately with optional favorite toppings.
• Storage: Cover casserole with aluminum foil and refrigerate for up to 3 days or place in an airtight container and freeze for up to 3 months.

Notes

4 g net carbs per serving

To make 9 servings in the entire recipe, cut two long lines down the long side of the baking dish making 3 columns, turn the dish and cut two short lines to make 9 squares. Just like a tic tac toe! 

Nutrition

Serving: 1serving | Calories: 519kcal | Carbohydrates: 5g | Protein: 27g | Fat: 43g | Saturated Fat: 18g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 13g | Trans Fat: 1g | Cholesterol: 163mg | Sodium: 648mg | Potassium: 432mg | Fiber: 1g | Sugar: 2g | Vitamin A: 936IU | Vitamin C: 1mg | Calcium: 241mg | Iron: 3mg

The post The Best Easy Low Carb Keto Taco Casserole Recipe appeared first on Sugar-Free Mom.

Easy Keto Casserole

Easy egg casseroles are one of the best ways to prep ahead breakfast and enjoy all week.

There are also so many ways to make small variations in what you add to your egg casserole that you’ll never get bored with your breakfast and you really can customize to suit your personal preferences.

Super easy to prep, bake, and portion into individual servings for the busy work week ahead, you’ll feel on top of your game and ready to handle any stress that might come your way!

This high protein healthy breakfast casserole will keep you full and satisfied for hours. With 24 grams of protein per serving, you will not be looking for any keto snacks and you may not be hungry till dinner!

When you are looking for great keto breakfast recipes, if you’re following a keto diet or even low carb breakfasts for those on a low carb diet, make sure to get in at least 20-25 grams of protein in your meal.

Studies show protein is very satiating, even more so than fat and also the best way to beat sugar cravings as well as grazing throughout the day.

My goal when writing my new book, The 30-Day Sugar Elimination Diet was to keep protein a top priority. My low carb meal plan as well as the keto meal plan in the book has an average of around 80-100 grams of protein per day.

This has served many well as the first week on plan are saying how full they feel!

How to Make Easy Low Carb Breakfast Casserole Recipe

To see exact measurements, print recipe and view nutritional information, please scroll to the bottom of this blog post to view the recipe card.

The ingredients for this egg breakfast casserole are pretty simple and straight forward and most likely you have these already in your kitchen. Simple adaptions are noted below if you want to use what you have on hand.

Ingredients

ground pork– you can use breakfast sausage, but read the label for sugar in the ingredients, that’s why I just prefer using plain ground pork. You could also swap ground pork with ground chicken or ground turkey if you prefer.

large eggs

sour cream (see FAQs below to make this casserole dairy free)

heavy cream

shredded cheddar cheese– other options that would work nicely would be pepper jack cheese

Sea salt

Black pepper

onion

bell peppers (feel free to swap out peppers if you’re not a fan and add another veggie, like fresh spinach.)

Instructions

Preheat oven to 350 degrees F. Grease and 8 by 8 baking dish.

In a large mixing bowl, whisk together eggs, sour cream, heavy cream, cheddar cheese, salt and pepper until combined.

Heat a large skillet over medium-high heat. Add sausage and cook until browned, breaking into small pieces with a wooden spoon as it cooks. Drain most of the grease and add sausage to the bowl with egg mixture.

Add the onion and peppers to the same skillet the sausage was cooked in. Over medium heat, saute 4-5 minutes util softened. Add to egg mixture in bowl and stir to combine.

Pour egg sausage mixture into prepared baking dish and bake in a preheated oven for 45-50 minutes or until the edges are golden brown and set and the center is just barely jiggly. Check with a toothpick, if it comes out clean in center, it is done.

Divide evenly into 6 hearty servings.

How to Store

Once the casserole dish has cooled, cover with plastic wrap and refrigerate for up to 3 days. You can also cut into individual servings and place pieces in an airtight container for easy portions.

You can also use a freezer-safe container and freeze this low carb breakfast bake for up to 3 months.

How to Make Ahead Sausage Breakfast Casserole

I made this scrumptious egg casserole for Christmas morning as an option among other low carb breakfast foods we had, like keto cinnamon rolls.

I am not into slaving away in the kitchen on Christmas morning because I truly do want to enjoy the precious moments with my family as my kids are growing fast and soon will all be out of the house.

So I actually prepped this casserole ahead of time, the day before Christmas. I cooked the Italian sausage and red peppers and onion and left them in a bowl in the fridge until the next morning.

The next day all I had to do was mix the egg mixture together, warm the sausage and veggies and toss together then bake. Super quick and easy recipe for a keto breakfast bake!

FAQs

Can I make these in muffin tins?

Yes, if you would like to place this mixture in a muffin pan that will work with some minor adjustments. Be sure to grease the muffin pan really well or use a silicone muffin pan for ease of taking these out.

A regular 12 capacity muffin pan will be needed. Fill all 12 and your serving would be two egg muffins which would equal one larger serving in the 8 by 8 baking dish. You will also need to bake these for less time.

My best guess would be 25-30 minutes then check in the center with a toothpick to see if it comes out clean, if so they are done.

Can I make this cheese casserole dairy free?

You could make this casserole dairy free with a few adjustments.

Switch out the sour cream with a dairy free alternative sour cream. Switch out the heavy cream with either unsweetened almond milk or unsweetened coconut milk. Switch out the sharp cheddar cheese with a vegan shredded cheese.

Can I swap sour cream with cottage cheese?

You could swap sour cream with cottage cheese and that will add more protein but the texture won’t be as custard like.

Another swap for sour cream that would be similar in texture would be to use a whole milk Greek yogurt, plain.

More Low-Carb Breakfast Casserole and Keto Egg Bake Recipes:

Slow Cooker Mexican Breakfast Casserole

Hashbrown Breakfast Casserole

Pepperoni Pizza Egg Muffins

Scrambled Egg Pudding

Low Carb Keto Breakfast Casserole

Print

Low Carb Keto Breakfast Casserole

Prep Time 10 minutes minutes

Cook Time 45 minutes minutes

Servings 6 servings

Calories 427kcal

Ingredients

• 1 pound ground pork
• 6 large eggs
• 1/2 cup sour cream
• 1/4 cup heavy cream
• 1 cup cheddar cheese shredded
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 cup diced onion
• 1/2 cup diced bell peppers

Instructions

• Preheat oven to 350 degrees F. Grease an 8 by 8 baking dish.
• In a large bowl, whisk together eggs, sour cream, heavy cream, cheddar cheese, salt and pepper until combined.
• Heat a large skillet over medium heat. Add sausage and cook until browned, breaking into small pieces with a wooden spoon as it cooks. Drain most of the grease and add sausage to the bowl with egg mixture.
• Add the onion and peppers to the same skillet the sausage was cooked in. Saute 4-5 minutes util softened. Add to egg mixture in bowl and stir to combine.
• Pour mixture into baking dish and bake for 45-50 minutes or unitl the edges are golden brown and set and the center is just barely jiggly. Check with a toothpick, if it comes out clean in center, it is done.
• Divide evenly into 6 hearty servings. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

Notes

Net Carbs: 3g

Nutrition

Serving: 1serving | Calories: 427kcal | Carbohydrates: 4g | Protein: 24g | Fat: 34g | Saturated Fat: 13g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Trans Fat: 0.02g | Cholesterol: 271mg | Sodium: 437mg | Potassium: 371mg | Fiber: 1g | Sugar: 2g | Vitamin A: 973IU | Vitamin C: 18mg | Calcium: 196mg | Iron: 2mg

The post Low Carb Keto Breakfast Casserole with Sausage and Cheese (Gluten Free) appeared first on Sugar-Free Mom.

Easy Chicken Mushroom Casserole

If you’re a lover of tasty keto chicken recipes or low-carb casseroles, you are going to enjoy this quick and easy creamy chicken casserole recipe.  The whole family will love this creamy casserole, even the picky ones! Creamy chicken and mushrooms go so well together.

This is a delicious dinner and a great option for those following a keto lifestyle as it has just 5 total carbs per serving!

Add some fresh herbs and made in just one pan and you’ve got yourself a quick and easy keto meal for any busy weeknight made in 30 minutes.

We eat chicken a few times a week in our home, because it’s a cost effective meal, great for busy weeknights, and there are so many varieties and options.

Sometimes it can can boring if you constantly make the same recipes with chicken over and over again. So trying some new ideas will chicken will keep your family from complaining and this fantastic Keto Chicken Mushroom Casserole is going to be one of your favorites!

One Pan Chicken Casserole

One pan meals are the absolute best because you have easy clean-up! Using a cast iron skillet will also, in my opinion, yield the tastiest results.

A cast iron skillet sears the chicken so well and browns the mushrooms perfectly. Then those little crispy bits made when searing the chicken will be scraped up nicely with the chicken stock to deglaze the pan.

You can use cast iron skillets for desserts too, like my Chocolate Chip Skillet Cookie Pie!  

How to Make Keto Chicken Mushroom

Ingredients

You need very simple ingredients for this easy one pan chicken mushroom meal.

Chicken tenderloin or chicken breasts (you could also use skinless chicken thighs if you prefer)

Any type of mushrooms- we used Baby Bella mushrooms, white or cremini, but shiitake mushrooms would also be a great option.

Butter and olive oil or avocado oil

Fresh garlic

Fresh parsley

Fresh thyme

Salt & black pepper

Heavy whipping cream or also known as double cream or heavy cream. You could also use Half & Half or light cream, but the sauce might not thicken as well so be sure to add in some xanthan gum to thicken, just about a teaspoon.

Chicken stock or chicken broth- we used organic chicken bone broth.

Sour cream or full-fat yogurt or even a dairy free yogurt will work too.

Directions

Heat half of the butter and half of the olive oil in a heavy skillet or frying pan over medium-high heat.

Season the chicken tenders and then sear in batches until browned on all sides. 

Remove from skillet and set aside.Add the rest of the butter and oil to the skillet and saute the mushrooms until they are browned and crispy.

Add the garlic, herbs and chicken stock and deglaze the pan, scraping all of the good stuff from the bottom of the pan.

Add the cream and sour cream and simmer until sauce starts to thicken. Do not boil, as cream could split.

Return the tenderloins to the pan and toss through the sauce. Cook for five more minutes or until internal temperature of the chicken is 165 degrees F.

Add some fresh chopped parsley and grated Parmesan cheese to serve, if desired.

Can I make this Low-Carb Chicken recipe dairy free?

Yes you can make the creamy sauce dairy free. The only change needed is to replace the heavy cream with coconut milk and replace the sour cream with a dairy free sour cream.

What to Serve with Chicken Mushroom Casserole

You could serve this healthy meal with many different vegetables on the side. I’m partial to a simple salad, but here are some other quick and easy side dishes you might like:

Iceberg Wedge Salad

Zucchini Fritters

Cauliflower Rice Salad

Cauliflower Rice

More Easy Dinner Recipes

• Slow Cooker Balsamic Chicken thighs
• Keto Cream of Chicken Soup with Cabbage
• Oven Fried Cheesy Chicken Nuggets

How to store Keto Chicken Mushroom Casserole

Store, covered in an airtight container, in the refrigerator for up to 5 days. You can also freeze this after it’s been cooked and cooled completely. I’d suggest freezing in individual portions so you can thaw your serving the night before for an easy lunch meal the next day.

Easy Chicken Casserole Recipe

Print

Keto Creamy Chicken and Mushroom Casserole

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4 servings

Calories 400kcal

Author Naomi Sherman

Ingredients

• 1 pound chicken tenderloin
• 1/2 pound mushrooms thickly sliced
• 2 tbsp butter
• 2 tbsp olive oil
• 2 cloves garlic crushed
• 1/4 cup fresh parsley chopped
• 2 tbsp fresh thyme leaves
• salt and pepper
• 1/2 cup chicken stock
• 1/2 cup heavy cream
• 1/4 cup sour cream

Instructions

• Heat half of the butter and half of the olive oil in a heavy skillet over medium high heat.
• Season the chicken tenders and then sear in batches until browned on all sides. Remove from skillet and set aside.
• Add the rest of the butter and oil to the skillet and cook the mushrooms until they are browned and crispy.
• Add the garlic, herbs and chicken stock and deglaze the pan, scraping all of the good stuff from the bottom of the pan.
• Add the cream and sour cream and simmer until sauce starts to thicken. Do not boil, as cream could split.
• Return the tenderloins to the pan and toss through the sauce. Cook for five more minutes. or until internal temperature of the chicken is 165 degrees F.
• Store, covered, in the refrigerator for up to 5 days.

Video

Notes

Net Carbs 4g

This recipe was first published in March 2019 and updated with video in march 2020.

Nutrition

Serving: 1serving | Calories: 400kcal | Carbohydrates: 5g | Protein: 27g | Fat: 29g | Saturated Fat: 14g | Cholesterol: 96mg | Sodium: 242mg | Potassium: 693mg | Fiber: 1g | Sugar: 2g | Vitamin A: 785IU | Vitamin C: 13.6mg | Calcium: 44mg | Iron: 1.6mg

The post Keto Chicken Mushroom Casserole (One Pan) appeared first on Sugar-Free Mom.

LOW CARB HASHBROWN BREAKFAST CASSEROLE

When it comes to feeding company or large family, this low carb hashbrown breakfast casserole is a crowd pleasing recipe, even for those who are not low carb!

It’s a hearty, satisfying meal that can be enjoyed for breakfast, lunch of dinner! You can easily make this a day or two ahead, keep refrigerated until ready to bake.

Using my recommended low carb vegetable for hashbrowns, no one will even notice the difference! This is picky kids and hubby approved!

How to Make Low Carb Hashbrowns

When you’re looking to replace potatoes to make a low carb meal, you want something with a mild taste and in this low carb recipe you want a low carb vegetable that shreds just like potatoes for hashbrowns.

The low carb vegetable I’ve used in quite a few recipes in my cookbook Naturally Keto to make authentic Zuppa Toscano and New England Clam Chowder is RADISH!

Daikon radish specifically, since it’s easier to peel than using the little red round radish which is most often seen in the markets. Daikon radish has less of a bite than the red radishes and is just easier to handle to shred for low carb hashbrowns.

If you can’t get your hands on Daikon, you can certainly use the typical red round radish though it will be a bit more time consuming to peel and shred those.

I served this to my picky 21 year old and never told him it had radish and he ate it up! Hubby said, “this is one of the best breakfast casseroles I’ve ever had!”

How to Make Low Carb Hashbrown Casserole

This easy casserole comes together quickly once the veggies are prepped.

Ingredients

You need bacon, onion, sweet peppers, radish, eggs, cream cheese, salt and pepper. See below for dairy free option.

Directions

Grease a 13 by 9 in baking dish. Set aside.

Place you bacon in a 12 inch skillet and cook over medium high heat until crisp. Remove to a paper towel lined plate.

In the same skillet, add the onion, pepper, and radish, and cook over medium high heat for about 5 minutes, stirring occasionally.

Sprinkle in salt and pepper.Whisk the eggs and cream together in a large bowl. Set aside.

Spread half the vegetables into the dish. Sprinkle half of the cheese over the vegetables.

Sprinkle half the bacon over the cheese. Spread remaining vegetables over bacon.

Pour the egg mixture on top. Cover and refrigerate 8 hours or overnight.

When you’re ready to bake; Preheat your oven to 325 degrees F.

Uncover and bake 50-60 minutes or until a thermometer in the center registers 160 degrees F.

Sprinkle remaining cheese and bacon over the top and bake 3-5 minutes more or until cheese is nicely melted, top is puffed and bacon is crispy.

Allow to cool for about 10 minutes before slicing into 12 pieces.

Store leftovers covered in the refrigerator for up to 3 days.

Can I Make This Keto Casserole Dairy Free?

Yes if you need to make this casserole dairy free you certainly can.

Swap the heavy cream with coconut milk or a nondairy milk of choice. Swap the cheddar cheese with a vegan cheese of choice or simply leave out any cheese.

Do I Have to Refrigerate Overnight?

This is a fantastic casserole to make overnight for a brunch the next day or breakfast for guests, since you make it ahead and refrigerate for 8 hours or overnight.

You do not need to refrigerate overnight if you just want to enjoy the right after preparing the casserole. Just follow the directions and instead of refrigerating, preheat your oven and cook as directed.

More Low Carb Recipes using Radish

Creamy Chicken Soup

Chicken Rosti Skillet

Roasted Radish Chips

Low Carb Hashbrown Breakfast Casserole

Print

Low Carb Hashbrown Breakfast Casserole

Prep Time 20 minutes minutes

Cook Time 1 hour hour

Servings 12 servings

Calories 266kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

• 1 pound bacon cut into pieces
• 1/2 cup diced onion
• 1 cup diced red bell pepper
• 12 ounces daikon radish shredded
• 1/2 tsp salt
• 1/4 tsp pepper
• 12 large eggs
• 1 cup heavy cream
• 8 ounces cheddar cheese shredded, divided

Instructions

• Grease a 13 by 9 in baking dish. Set aside.
• Place you bacon in a 12 inch skillet and cook over medium high heat until crisp. Remove to a paper towel lined plate.
• In the same skillet, add the onion, pepper, and radish, and cook over medium high heat for about 5 minutes, stirring occasionally. Sprinkle in salt and pepper.
• Whisk the eggs and cream together in a large bowl. Set aside.
• Spread half the vegetables into the dish. Sprinkle half of the cheese over the vegetables. Sprinkle half the bacon over the cheese. Spread remaining vegetables over bacon.
• Pour the egg mixture on top. Cover and refrigerate 8 hours or overnight.
• When you're ready to bake; Preheat your oven to 325 degrees F. Uncover and bake 50-60 minutes or until a thermometer in the center registers 160 degrees F.
• Sprinkle remaining cheese and bacon over the top and bake 3-5 minutes more or until cheese is nicely melted, top is puffed and bacon is crispy.
• Allow to cool for about 10 minutes before slicing into 12 pieces.
• Store leftovers covered in the refrigerator for up to 3 days.

Notes

Net Carbs: 2g

Nutrition

Serving: 1serving | Calories: 266kcal | Carbohydrates: 3g | Protein: 14g | Fat: 20g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 206mg | Sodium: 599mg | Potassium: 188mg | Fiber: 1g | Sugar: 2g | Vitamin A: 849IU | Vitamin C: 23mg | Calcium: 175mg | Iron: 1mg

The post Low Carb Hashbrown Breakfast Casserole appeared first on Sugar-Free Mom.

WHAT IS A CHEESEBURGER CASSEROLE?

A cheeseburger casserole is essentially a deconstructed cheeseburger! All the flavors of a cheeseburger made into a layered casserole dish with the secret vegetable ingredient as the base! This recipe was first published in March of 2015 and has been updated with a  new & improved method and video.

I do love a cheeseburger every once in a while, but I always skip the hamburger bun. I’m  gluten free and keto, buns at burger joints are not. But isn’t the best thing about a cheeseburger is all the toppings? Now don’t get me wrong, I like keto rolls and keto bread like everyone, but sometimes I don’t have time to make them for a burger. 

I highly doubt it’s the bun that makes the burger. So I give you the inside out burger made into a layered dish! The perfect cheesy keto bacon cheeseburger casserole!

NEW & IMPROVED CHEESEBURGER CASSEROLE

Impress your whole family or friends when you make this cheeseburger casserole recipe. This amazing recipe requires a little bit of work, but the results are well worth the effort.

Bring it to a pot luck and WOW everyone there when you tell them they just ate cauliflower! Cheese and bacon make everything right in my world. Even if you are watching your calories this dish will fill you up with one small serving so the calories will be completely worth it since this is a complete meal!!

The previous method for making this low carb cheeseburger casserole when I first published it in 2015, required steaming a fresh head of cauliflower. You see back in 2015 there were not many options as you see today for cauliflower already in rice form.

The other change I made to make this easier is to bake the bacon instead of watching it in a skillet. This way you don’t have to babysit the bacon and can get on with the rest of the recipe. 

HOW TO MAKE CHEESEBURGER CASSEROLE

Ingredients- see exact amounts below 

• Bacon
• Avocado oil or olive oil
• Ground Beef
• Seasonings
• Frozen Cauliflower Rice
• Coconut Flour
• Heavy Whipping Cream
• Mustard
• Cheddar Cheese

Instructions

Preheat your oven to 400 degrees F. Add your bacon in an even layer on a large baking sheet pan and bake for 20 minutes or until crisp. You could fry your bacon in a skillet but baking the bacon save time to make the rest of the recipe much faster.

Add olive oil to a large skillet over medium- high heat and add ground beef. You could use any oil you prefer. You could also swap ground beef with ground turkey or chicken if you like. Cook until browned. Stir in the onion powder, parsley, garlic powder, salt and pepper. Remove with a slotted spoon into a bowl to keep warm and set aside.

Place frozen cauliflower rice in a microwavable bowl and cook for 5 minutes. Add the coconut flour and salt and mix well. Set aside. SEE NOTES BELOW IF USING FRESH CAULIFLOWER.

Once bacon is crisp, remove to a paper towel lined pan. Once cool chop into pieces.

Make the sauce: Add the butter to the skillet and stir in the coconut flour. Reduce to low heat and stir until the flour has absorbed the butter. Pour in the heavy cream and mustard and continue to stir until it thickens.

Assembly

1. Place 1/2 cup of the sauce on the bottom of a 9 by 13 baking dish.
2. Spread the cauliflower mixture on top of the sauce as evenly as possible.
3. Place 4 ounces of cheddar over the cauliflower rice.
4. Spread the ground beef over the cheddar evenly.
5. Pour half of the remaining sauce over the beef.
6. Place the remaining cheddar over the sauce.
7. Pour the remaining sauce over the top and sprinkle with chopped bacon.
8. Cover and bake 30 minutes. Uncover and bake another 5 minutes.
9. Allow to cool out of the oven for 15-20 minutes before slicing and serving.
10. Top with fresh, chopped scallions if desired. Enjoy with a nice crispy green salad and some dill pickles.
11. Store any left overs in an airtight container in the fridge for up to 3 days. 

CAN I USE FRESH CAULIFLOWER?

You can definitely use fresh cauliflower for this recipe, but you will have to cook it prior to using it in this keto casserole which takes a bit more time.

In 2015, I steamed 6 cups of cauliflower florets then used the food processor to turn it into rice, a lot more time involved as well as having to clean two kitchen appliances. 

You could also use fresh cauliflower rice. I’ve don’t that as well, BUT you still must cook the cauliflower rice or it won’t get nice and soft in the base of this casserole. 

Buying frozen cauliflower rice is the quickest method since it’s already cooked and you just need to heat it up about 5 minutes. See my new video below.

WHAT TO SERVE WITH CHEESEBURGER CASSEROLE

I think this keto cheeseburger casserole needs no sides, but if you wanted to these Keto Air Fryer Rolls would be easy to add or a simple salad like my Cucumber Tomato Avocado Salad or my Cucumber Dill Salad. 

But to enjoy this inside out burger without a bun and be completely satisfied, there is not defeat in that. It’s called winning!

MORE KETO RECIPES YOU MIGHT ENJOY:

• Low Carb Spaghetti Squash Lasagna
• Bacon Cheddar Cauliflower Bites
• Philly Cheese steak Stuffed Mushrooms
• Mini Bunless Cheeseburger Bites with Thousand Island Dip
• Chicken enchilada Cauliflower Casserole
• Beef Stroganoff Cauliflower Casserole

Low-Carb Bacon Cheeseburger Casserole

This low carb bacon cheeseburger casserole has all the flavors of a bacon cheeseburger, but with only 7 total grams of carbs per serving. It’s a great option for a meal prep on a weekend, as well as adding to your freezer meals. My entire family loves all of my low carb meals, but this is one of their favorites. 

Print

Bacon Cheeseburger Casserole

Course Entree

Prep Time 30 minutes minutes

Cook Time 35 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 10 servings

Calories 504kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 6 ounces bacon
• 1 tablespoon avocado oil
• 1.5 pounds ground beef
• 1 teaspoon onion powder
• 1 teaspoon parsley
• 1 teaspoon garlic powder
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 20 ounces frozen cauliflower rice (see notes above for fresh cauliflower)
• 1/3 cup coconut flour 40 grams
• 1/4 teaspoon salt

Sauce

• 1 tablespoon butter
• 1 tablespoon coconut flour
• 1 1/2 cups heavy cream
• 2 tablespoons mustard
• 8 ounces cheddar cheese

Instructions

• Preheat your oven to 400 degrees F. Add your bacon in an even layer on a large baking sheet pan and bake for 20 minutes or until crisp.
• Add avocado oil to a large skillet and add ground beef. Cook until browned. Stir in the onion powder, parsley, garlic powder, salt and pepper. Remove with a slotted spoon into a bowl to keep warm and set aside.
• Place frozen cauliflower rice in a microwavable bowl and cook for 5 minutes. Add the coconut flour and salt and mix well. Set aside.
• Once bacon is crisp, remove to a paper towel lined pan. Once cool chop into pieces.

Make the Sauce

• Add the butter to the skillet and stir in the coconut flour. Reduce to low heat and stir until the flour has absorbed the butter. Pour in the heavy cream and mustard and continue to stir until it thickens.

Assembly

• Place 1/2 cup of the sauce on the bottom of a 9 by 13 baking dish.
• Spread the cauliflower mixture on top of the sauce as evenly as possible.
• Place 4 ounces of cheddar over the cauliflower rice.
• Spread the ground beef over the cheddar evenly.
• Pour half of the remaining sauce over the beef.
• Place the remaining cheddar over the sauce.
• Pour the remaining sauce over the top and sprinkle with chopped bacon.
• Cover and bake 30 minutes.
• Uncover and bake an additional 5 minutes.
• Allow to cool out of the oven for 15-20 minutes before slicing and serving.

Video

Notes

Net Carbs= 4 grams

This recipe was first published  in 2015 and updated for a new and improved method in 2021.

Nutrition

Serving: 1piece | Calories: 504kcal | Carbohydrates: 7g | Protein: 21g | Fat: 42g | Saturated Fat: 22g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Trans Fat: 1g | Cholesterol: 86mg | Sodium: 661mg | Potassium: 423mg | Fiber: 3g | Sugar: 2g | Vitamin A: 275IU | Vitamin C: 27mg | Calcium: 196mg | Iron: 2mg

The post Keto Bacon Cheeseburger Casserole (NEW & IMPROVED!) appeared first on Sugar-Free Mom.

QUICK & EASY CAESAR CHICKEN CASSEROLE

This Caesar chicken casserole has all the flavors of an amazing, hearty low carb meal made quick and easy for the whole family. Caesar dressing mixed with delicious Rotisserie chicken, broccoli and of course cheese, is an all in one, family winning recipe everyone will devour! Using a short cut by purchasing a store bought Rotisserie chicken, saves a ton of time!

BEST CHICKEN CASSEROLE

This keto chicken casserole is one of the best family friendly meals to enjoy any night of the week. My homemade keto Caesar dressing from my cookbook, Naturally keto is what I used in the chicken casserole but of course you can use any Caesar dressing you prefer. I did link to thePrimal Kitchen Caesar dressing that is delicious as well. 

NATURALLY KETO COOKBOOK

Have you just started the keto diet? Not sure what to make, where to begin or how to feed the whole family so you can stay on the course? Have you been on a keto diet with success, but have now stalled? Do you need some keto food variety in your life? Do you or someone in your family have food allergies? Would it make life easier if you just had meal plans for yourself? Naturally Keto will help you in all these areas!

Inside the Naturally Keto cookbook you will find:

Part One includes A BEGINNER’S GUIDE TO KETO

Part Two includes over 125 Recipes

• Over 125+ low carb, ketogenic, high fat recipes
• 50 plus Dairy Free Recipes and 20 more with easy Dairy Free-Options 
• 75 Egg-Free Recipes 
• Over 115 that are nut free! 
• A beautiful photograph for EVERY SINGLE RECIPE!
• Nutritional information for every recipe

Part Three includes MEAL PLANS AND SHOPPING LISTS

Week 1 — Net Carbs 25 g or Less 
Week 2 — Net Carbs 25 g or Less 
Week 3 — Total Carbs 25 g or Less 
Week 4 — Dairy-Free, Total Carbs 25 g or Less

Whether you’re just trying to remove sugar from your life, or just learning to eat low carb or even if you’ve been doing keto for a long time, Naturally Keto will bring you recipes that satisfy and inspire you, that even the novice cook can make with nothing too complicated or fancy or hard to find ingredients.

This book provides you keto friendly family meals that everyone will love, even the picky ones. Order Naturally Keto! 

 

KETO CAESAR CHICKEN CASSEROLE WITH BROCCOLI

Print

Keto Chicken Broccoli Caesar Casserole

Exclusive recipe from my cookbook, Naturally Keto.

Prep Time 20 minutes minutes

Cook Time 1 hour hour

Servings 12 servings

Calories 305kcal

Author Brenda Bennett/Sugar-Free Mom

Ingredients

• 6 cups shredded cooked chicken or about 2 pounds
• 8 ounces cream cheese softened
• 1 cup Keto Caesar dressing
• 2 cups cooked broccoli chopped
• 8 large eggs
• 2 cups shredded mozzarella cheese
• 1/2 cup heavy whipping cream
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• chopped fresh parsley to garnish

Instructions

• Preheat oven to 350 degrees F. Grease a 13 by 9 inch baking pan.
• Place the chicken, cream cheese, and Caesar dressing in a mixing bowl and stir until well combined. stir in broccoli. Evenly spread the contents of the bowl into the prepared baking dish.
• In the same bowl, whisk together the eggs, mozzarella, cream, salt and pepper. Pour the egg mixture over the contents of the baking dish.
• Bake for 45 minutes to 1 hour or until the egg mixture is set in the center and the cheese is melted and slightly browned.
• Serve hot. drizzled with extra dressing and garnished with parsley.

Video

Nutrition

Serving: 1serving | Calories: 305kcal | Carbohydrates: 3g | Protein: 11g | Fat: 27g | Saturated Fat: 11g | Cholesterol: 165mg | Sodium: 406mg | Potassium: 134mg | Fiber: 1g | Sugar: 1g | Vitamin A: 654IU | Vitamin C: 14mg | Calcium: 139mg | Iron: 1mg

The post Keto Caesar Chicken Casserole with Broccoli appeared first on Sugar-Free Mom.

Slow Cooker Meals

If you’re new to following my blog you may have noticed I am a lover of my crock pot. I NEED to make something in it at least weekly, if not more. With a busy family of 3 kids, we are out most every night of the week for the children’s activities. Some days are harder than others and the hubby and I are outnumbered, which can get pretty tough, pretty quickly. I rely on friends and family with carpooling and my crock pot every step of the way.

I’ve got many main dish slow cooker meals mostly for dinners, but having breakfast warm and ready is key to starting a day on the right foot in my opinion.You can actually prep this the night before if you prefer, just wait to slow cooker until the morning. Or make it on the weekend and store in the fridge for an easy breakfast that everyone can just help themselves with. 

This dish is perfect for a weekend brunch, but I prefer it for Monday mornings!! Why? Simply because Mondays tend to be tough as it is and breakfast shouldn’t be a challenge when you’re trying to get back into the routine after a wonderful but relaxed weekend.

My family is quite fond of all things Mexican food related. Recipes you might also like, Mexican Tamale Skillet Pie, Slow Cooker Mexican Shredded Chicken, and my Low Carb Mexican Lasagna is a winner too! 

Only fair to make a Mexican style breakfast for them to enjoy. You can make this spicier if your family prefers, by using medium salsa and increasing the chili powder. As written,  it is not spicy, opinion provided by my daughter who hates all things spicy. She is a tween and very opinionated and ate two pieces. The hubby , teen and little man, loved it and wished it was spicier!

Slow Cook or Bake Option

I realize that not everyone is a fan of actually using a slow cooker so in that case, or if you’ve never purchased one, then you can also just bake this recipe. Instructions are below.

However you decide to prepare this yummy Mexican breakfast meal, it will much loved by even the picky eaters in your family. Don’t forget to have some wonderful optional toppings for everyone to add their own, things like more salsa, sour cream, avocado, fresh cilantro. 

Meal Plan Membership

If you love recipes like this for yourself and family, you might be interested in my meal planning membership. Weekly low carb and/or keto meal plan sent to your inbox every Friday with shopping list. The best part about my meal planning feature is that if you aren’t interested in one of the dinner meals you can swap it out for something else! You can even change serving sizes and the shopping list will adjust! It pretty amazing software and I hope you’ll take advantage of it. You can have a sustainable low carb/keto lifestyle when you’re well prepared and planning meals is the key!  LEARN MORE TODAY!

Slow Cooker Keto Mexican Breakfast Casserole

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Slow Cooker Keto Mexican Breakfast Casserole {Low Carb & Gluten Free}

Prep Time 15 minutes minutes

Cook Time 5 hours hours

Total Time 5 hours hours 15 minutes minutes

Servings 10 servings @ 1 slice

Calories 284kcal

Author Brenda Bennett| Sugar-Free Mom

Ingredients

• 12 ounces ground pork
• 1/2 teaspoon garlic powder
• 1/2 teaspoon coriander
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 cup salsa
• 10 eggs
• 1 cup heavy cream
• 1 cup pepper jack cheese or Mexican blend
• Optional toppings: sour cream. avocado salsa, cilantro

Instructions

Slow Cooker Method

• In a large skillet over medium heat, cook the pork sausage until no longer pink.
• Add seasonings and salsa. Set aside to cool slightly.
• In a another bowl whisk the eggs and cream.
• Add the pork to the eggs, then add the cheese and stir to combine.
• Grease the bottom of the crock pot and pour in mixture.
• Cover and cook on high 2 1/2 hours or low 5 hours.
• Enjoy with optional toppings.

Oven Method

• Follow all the steps through number 4. Preheat oven to 350 degrees. Grease a 9 by 13 baking dish. Pour mixture into the dish and bake for 30 minutes or until egg is set and cheese is melted.

Video

Notes

Net Carbs: 2g

This recipe was first published in October of 2014 and updated with video in October 2019. 

Nutrition info does not include optional toppings.

Nutrition

Serving: 1piece | Calories: 284kcal | Carbohydrates: 3g | Protein: 15g | Fat: 23g | Saturated Fat: 12g | Cholesterol: 198mg | Sodium: 387mg | Potassium: 249mg | Fiber: 1g | Sugar: 1g | Vitamin A: 510IU | Vitamin C: 0.7mg | Calcium: 123mg | Iron: 1.4mg

The post Slow Cooker Keto Mexican Breakfast Casserole {Low Carb & Gluten Free} appeared first on Sugar-Free Mom.

Easy Cornbread Casserole

With a layer of cornbread as the base, a mixture of spices with organic grass fed ground beef and another layer of cheesy cornbread on top, this scrumptious meal is not only a family friendly one, but simple enough for any busy weeknight! It’s also easy to make ahead, freeze and thaw for when life gets crazy and you need dinner on the table fast.

Keto Cornbread

When I think of comfort foods, it always comes back to some form of bread for me. I am an Italian and grew up on carbs, so when I began eating low carb that was certainly something I missed. But it’s also made me work really hard to make over traditional recipes and turn them into low carb wonders, like my Grain Free Low Carb Cornbread.

Organic Grass-Fed Ground Beef is always on the menu for my family on a weekly basis. I love making comforting meals using ground beef, like my Bacon Cheeseburger Cauliflower Casserole, and my Bacon Cheeseburger Calzone made with my Fathead Low Carb Dough!

I’ve partnered with ButcherBox because I love their 100% organic meats. Butcher Box is a monthly subscription which works out to be less than $6.00 a meal. Each box comes with 8-11 pounds of meat which is about 20-28 meals. The best part is that it’s shipped right to your door and delivery is free.

You can choose to customize your box with whatever meats you prefer. I love having variety so the standard box was perfect for us. It came with 100% Grass Fed Ground Beef, Top Sirloin, New York Strip, Ribeye, Free Range Organic Chicken Breasts, Heritage Breed Pork Chops, and Bacon.

Right Now ButcherBox will be giving you 2 pounds of FREE Ground Beef for life on every order for the lifetime of your subscription!! 

I highly recommend trying Butcherbox if you’re a busy family like me especially concerned about the meat you and your family are eating and that it doesn’t containing hormones. It’s not only affordable, it’s convenient too!

If you love meals like this for yourself and family, you might be interested in my meal planning membership. Weekly low carb keto dinner meal plan sent to your inbox every Friday with shopping list. The best part about my meal planning feature is that if you aren’t interested in one of the dinner meals you can swap it out for something else! You can even change serving sizes and the shopping list will adjust! It pretty amazing software and I hope you’ll take advantage of it. You can have a sustainable low carb/keto lifestyle when you’re well prepared and planning meals is the key!  LEARN MORE TODAY!

Keto Cornbread Casserole

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Mexican Cornbread Casserole (Low Carb, Gluten Free)

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 12 servings

Calories 514kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 2 lbs ground beef Butcher Box, organic, grass-fed
• 1 cup onion diced
• 2 cloves garlic minced
• 2 tsp cumin
• 1/2 tsp salt
• 1/2 tsp pepper
• chili powder optional
• 1 cups salsa
• 2 cups cheddar cheese Mexican-style, shredded

Cornbread Recipe

• 4 eggs
• 1 1/4 cups heavy cream or unsweet coconut milk
• 1/2 cup butter softened
• 1 cup coconut flour 107 g
• 1/2 tsp salt
• 1/4 tsp clear liquid stevia
• 1 tsp baking soda
• 1 tsp corn extract
• 1/2 cup cheddar cheese

Instructions

• Cook the ground beef in a large skillet with the onion and garlic until no longer pink.
• Add the cumin, salt, pepper, salsa and chili powder if using. Stir together. Set aside.
• Preheat the oven to 425 degrees F while you make the cornbread.
• Add all the cornbread ingredients to a stand mixer and blend until well combined. 
• Grease a 9 by 13 baking dish and spread a thin layer, about one third of the cornbread mixture over the bottom of dish.
• Pour the ground beef mixture over the cornbread layer. Sprinkle 1 cup of the shredded cheese over the meat.
• Spread the remaining cornbread mixture over the meat and top with remaining shredded cheese.
• Cover and bake for 15 minutes. Remove cover and bake an additional 15 minutes. 
• Remove from oven and allow to cool slightly for about 10 minutes before serving. 
• Enjoy with toppings: sour cream, jalapenos, salsa, cheese, olives

Video

Notes

Net Carbs: 5g

This recipe was first published in October 2017 and updated with video and reposted in March 2019. 

Nutrition

Serving: 1serving | Calories: 514kcal | Carbohydrates: 9g | Protein: 22g | Fat: 41g | Saturated Fat: 22g | Cholesterol: 153mg | Sodium: 757mg | Potassium: 334mg | Fiber: 4g | Sugar: 2g | Vitamin A: 660IU | Vitamin C: 1.6mg | Calcium: 207mg | Iron: 2.2mg

The post Keto Cornbread Casserole (Low Carb and Gluten Free) appeared first on Sugar-Free Mom.

Spaghetti Squash Lasagna Casserole

If you come from an Italian family or know an Italian family, you are clearly aware of the fact they all love a good pasta dish.

Pasta is the Italian staple, especially on a holiday or actually every.single.Sunday.

At least in my childhood that’s how I grew up. I woke to the amazing aromas of an freshly made marinara sauce cooking on the stove, simmering all morning until Sunday dinner at 1pm. That was our tradition and in fact my mother still makes her sauce to this day even though all her children are grown and on their own.

I think she secretly hopes we’ll make a visit on Sunday just for that sauce and often we certainly do.

I would never complain of my childhood around the ever present pasta and bread.

But I did have an issue controlling my portions and that has stayed with me as an adult. Portion distortion is what I like to call it.

Learning to have appropriate servings was something I had to learn in my twenties and to this day I can guess on a serving of something, but then when I measure it out, it is often way more than I thought it was.

I realize there are many conflicting views on weighing and measuring food, but for me the only way I ever had control of my portions to lose weight was having to track and weigh and measure. Eyeballing never worked for me. Ever.

Just eating clean was not enough, even getting rid of sugar was not enough. My portions were out of wack and they needed to be subdued. The only way to teach myself proper portions was measuring it all out.

Not easy, not fun, but necessary. At least in my life, necessary.

Spaghetti Squash Lasagna

So back to my Italian family and their love for pasta, especially on holidays. If you have an Italian daddy like me,  who happened to come to this country on a boat when he was 15, you will empathize with me here.

I served this on Christmas!

GASP!

I served my Italian father this and called it a healthier lasagna without pasta.

He asked what it was. I quietly began….”Spaghetti……(I hesitated and cringed)……squash”,  I said in a whisper.

He sighed.

He ate.

He ate some more.

He finally spoke in his still evident accent and a roll of the R in my name, “I like it Brenda”. And he had a second serving!

I felt like I made history that day.

If a stubborn Italian man who loves pasta can learn to enjoy a lower carb mock lasagna, there is hope for us all yet.

• Cabbage Lasagna
• Mexican Lasagna

Nutritional Information was calculated using my homemade quick marinara sauce.

If you like this recipe, there are many more like this in my Meal Planning Membership! You can have a sustainable low carb/keto lifestyle when you’re well prepared and planning meals is the key! GET STARTED TODAY!

Low Carb Spaghetti Squash Lasagna Casserole

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Low Carb Spaghetti Squash Lasagna Casserole

Prep Time 1 hour hour

Cook Time 30 minutes minutes

Total Time 1 hour hour 30 minutes minutes

Servings 12

Calories 432kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

• 1.5 pounds Spaghetti Squash (was 3 pounds with shell) halved lengthwise, seeded

Meat Layer

• 2 pounds ground beef
• 1 tablespoon extra virgin olive oil
• 1 clove garlic minced
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 24 ounces marinara sauce divided

Cheese Layer

• 24 ounces ricotta cheese part skim
• 2 cups mozzarella shredded, divided
• 1/4 cup grated Parmesan
• 2 eggs
• 1/2 teaspoon dried oregano
• 1 teaspoon garlic powder
• 1 teaspoon dried basil
• 1/2 teaspoon onion powder
• 1 teaspoon dried parsley
• 1/2 teaspoon salt
• 1/4 teaspoon crushed red pepper

Instructions

• Preheat the oven to 400 degrees and bake the squash on a baking sheet for 1 hour.
• In a large skillet combine the ingredients for the meat layer except sauce and cook until browned and no longer pink. Once cooked add 12 ounces of sauce to meat. Reserve the rest.
• Combine all the ingredients together in a bowl for the cheese layer but reserve 1 cup shredded mozzarella.Set aside.
• Scrape the cooled squash with a fork and evenly add spaghetti squash to a greased 9 by 13 baking pan.
• Top with the meat layer.
• Spread the cheese layer.
• Add the remaining sauce over the cheese layer.
• Top with the remaining mozzarella cheese.
• Cover and bake for 30 minutes at 350 degrees.

Video

Notes

Net Carbs: 6g

While the whole spaghetti squash weighed in at 3 pounds we don't consume the shell. After removing the cooked spaghetti squash from it's shell we are only consuming 1.5 pounds of the squash. Nutrition info has been updated. 

Recipe was first published in January 2015 and updated with video on January 2019. 

Nutrition

Serving: 8ounces | Calories: 432kcal | Carbohydrates: 7g | Protein: 26g | Fat: 32g | Saturated Fat: 14g | Cholesterol: 126mg | Sodium: 627mg | Potassium: 334mg | Fiber: 1g | Sugar: 2g | Vitamin A: 495IU | Vitamin C: 0.9mg | Calcium: 265mg | Iron: 2.1mg

The post Low Carb Spaghetti Squash Lasagna Casserole appeared first on Sugar-Free Mom.

Chicken Enchilada Casserole

Mexican food is much loved by my family so making cleaner, lower carb versions have begun to consume my thoughts. Actually it doesn’t even have to be Mexican food, more like comfort food is what they crave and I think what we all crave.

But when trying to live a life in a healthier way and as for myself as low carb as I can, I want comfort food too, but not the carbs. I certainly don’t want to make two meals, one for my family and one for me.

Low Carb Chicken Enchiladas

This version of a low carb chicken enchilada casserole has no flour or corn tortilla’s in it as one might expect. Everyone had gone crazy for my Bacon Cheeseburger Cauliflower Casserole so I adapted it from that.

If you’re looking for something with more carbs or don’t really care about the carbs check out these recipes:

• Easy Chicken Enchilada Bake
• Oven Fried Chimichangas
• Freezer Easy Chicken Burritos
• BBQ Chicken Cheddar Burritos
• Turkey Enchiladas
• Oven Fried Mexican Turkey Taquitos

Keto Mexican Toppings

This to me with all the toppings is complete comfort in a bowl. I’m discovering that it’s always all about the toppings for me. We eat with our eyes and food not only needs to be flavorful but must be as colorful as possible to be appetizing. Olives, jalapeños, salsa, sour cream and avocado are all perfect to top this dish with!

So essentially it’s like a taco/enchilada bowl or maybe it should be nicknamed  enchiltaco or tacochilada??

Easy Chicken Enchilada Casserole

Whenever I make a whole roasted chicken, usually it’s the breast meat I end up freezing since my family is all about the dark meat.  I love to use up left overs don’t you?! I freeze the breasts and then use them in recipes like this. Win win for me and win win for the family with a new invented recipe for chicken!

When I made this for my family I DID NOT tell them cauliflower was on the bottom. After they all enjoyed their dinner and ate it up, even the hubby I told them they ate cauliflower. Again they were shocked as they were before when I made the bacon cheeseburger casserole! They not only ate it up but said they loved it and make it again. WINNING!

Brenda’s Notes:

• To keep it low in carbs I did not add typical corn or black beans as one would normally see in an enchilada. Feel free to add those if you desire.
• Feel free to use cooked ground turkey or turkey breast instead of chicken if that’s what you have for cooked left over meat in the house.
• If you don’t have smoked paprika I would suggest getting some! SO much tastier than regular paprika.
• Find enchilada sauce without sugar if possible and as low carb if you can.
• This recipe was first published in March 2015 and updated with video in July 2018.

Chicken Enchilada Casserole (Keto, Low Carb)

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Chicken Enchilada Cauliflower Casserole {Low Carb and Grain Free}

Prep Time 30 minutes minutes

Cook Time 40 minutes minutes

Total Time 1 hour hour 10 minutes minutes

Servings 8

Calories 357kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

Cauliflower Base

• 6 cups cauliflower florets
• 1/4 cup coconut flour
• 1/2 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon salt
• 1 teaspoon smoked paprika
• 1/2 teaspoon oregano
• 2 eggs beaten

2nd layer

• 1 1/2 pounds cooked chicken shredded
• 1/2 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon salt
• 1 teaspoon smoked paprika
• 1/2 teaspoon oregano
• 10 ounces enchilada sauce
• 2 cups Mexican Shredded cheese
• Optional toppings: lettuce olive, avocado, sour cream, salsa

Instructions

• Steam the cauliflower florets until tender.
• Place the florets into a food processor and pulse until it looks like rice in texture.
• Mix in the flour and spices until combined well.
• Set aside to cool before stirring in the eggs.
• Preheat the oven to 350 degrees.
• In a large bowl add the shredded chicken and spices and stir until combined.
• Spread the cauliflower into a 9 by 13 as the first layer.
• Place the shredded chicken over the cauliflower base as the second layer.
• Pour the enchilada sauce over the chicken.
• Top with all the shredded cheese.
• Cover and bake 30 minutes.
• Uncover and bake an additional 5-10 minutes until cheese is nicely melted.
• Allow to cool for at least 10-15 minutes before slicing.
• Top with optional toppings and enjoy!

Video

Notes

 

NET CARBS:  6g

 

Nutrition

Serving: 1piece | Calories: 357kcal | Carbohydrates: 9g | Protein: 31g | Fat: 21g | Saturated Fat: 8g | Cholesterol: 132mg | Sodium: 760mg | Potassium: 454mg | Fiber: 3g | Sugar: 4g | Vitamin A: 870IU | Vitamin C: 36.9mg | Calcium: 221mg | Iron: 2.3mg

The post Chicken Enchilada Casserole {Keto, Low Carb and Grain Free} appeared first on Sugar-Free Mom.

Low Carb Cauliflower Pizza Casserole

Gooey cheese, crumbled sausage, crisp bacon and spicy pepperoni is the icing on a cake for a meat lover’s pizza. But if you are watching your carbs, indulging in a traditional pizza is probably not going to happen any time soon if you’re trying  to reach your weight loss goals.

I’m a pizza lover. The greasier the better. Problem is I just can’t eat the bread or carbs anymore. I’m gluten free and yes pizza does come gluten free in many places but that’s not my issue.If you’e a pizza lover like me, you can’t just enjoy one or two pieces. It never seems to be enough. I always crave more.

Cauliflower Casseroles

I’ve finally found a way to enjoy everything I love about a meat lover’s pizza with a whole lot less carbs.

It’s my hidden cauliflower recipe strikes again!

I’ve brought you:

• Chicken Enchilada Cauliflower casserole
• Beef Stroganoff Cauliflower casserole
• Bacon Cheeseburger Cauliflower casserole

and now this recipe which happens to be my favorite thus far!

The bottom layer literally looks like mozzarella cheese. Of course even though I’ve made 3 other hidden cauliflower recipes you’d think the family might be on to me right? They didn’t ask until after they each devoured a piece. Then in unison said, “was this made with cauliflower?” I asked if they could taste it, each said no, and wouldn’t have asked had they not seen the cauliflower steaming in my steamer that afternoon.

They said they loved it and would eat it again. Victory friends, VICTORY!

Keto Low Carb Pizza Cauliflower Casserole

I’ve got a good thing going here and if you don’t tell them they won’t know.Tell them after they indulge in this recipe and see the looks of amazement and surprise and they realize they ate cauliflower and liked it!

This recipe was first published in May 2015.

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Keto Pizza Cauliflower Casserole (low carb and gluten free)

Prep Time 20 minutes minutes

Cook Time 20 minutes minutes

Total Time 40 minutes minutes

Servings 10

Calories 404kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

• 1 cauliflower about 8 cups florets or 4 cups riced
• 1/3 cup coconut flour
• 1 teaspoon onion powder
• 1 tsp salt
• 1 tsp garlic powder
• 1/2 tsp pepper
• 8 ounces bacon uncured, low sodium
• 1 1/2 pounds pork sausage casings removed
• 1 ounce pepperoni sliced
• 2 cups mozzarella cheese shredded

Instructions

• Steam the cauliflower until tender.
• Place in food processor and pulse until fine crumbs or leave chunkier if you like.
• In a large bowl add processed cauliflower, flour, onion powder, garlic powder, salt and pepper.
• Spread cauliflower mixture into a 9 by 13 baking dish.
• Preheat oven to 350 degrees F.
• Cook bacon but not crisp, leave it slightly soft as it will cook more in the oven. Set aside to drain on paper towels.
• Brown the sausage until no longer pink. Remove with a slotted spoon to a paper towel lined bowl and set aside.
• Sprinkle 1 cup mozzarella over the layer of cauliflower mixture in the baking dish.
• Top with the sausage, pepperoni and the bacon.
• Sprinkle remaining mozzarella cheese over the top and bake 20 minutes uncovered until cheese is melted.

Notes

Net Carbs: 3g

Nutrition

Serving: 1piece | Calories: 404kcal | Carbohydrates: 4g | Protein: 19g | Fat: 33g | Saturated Fat: 12g | Cholesterol: 84mg | Sodium: 1017mg | Potassium: 274mg | Fiber: 1g | Vitamin A: 210IU | Vitamin C: 5.6mg | Calcium: 123mg | Iron: 1.1mg

The post Keto Pizza Cauliflower Casserole (Low Carb and Gluten Free) appeared first on Sugar-Free Mom.