6g net carbs. Keto-approved and vegetarian. All the cheesy comfort.
This Cheesy Broccoli and Cauliflower Casserole is proof that low-carb eating doesn’t mean boring eating. Tender veggies smothered in a rich, creamy cheddar sauce—baked until bubbly and golden on top. This Cheesy Broccoli and Cauliflower Casserole brings all the creamy, satisfying goodness you love while keeping carbs in check. It’s proof that eating diabetic-friendly food doesn’t mean sacrificing flavor!
📊 Quick Stats
Prep: 15 min • Bake: 35 min • Servings: 6
Net Carbs: 6g • Protein: 12g • Calories: 245
Diet: ✅ Keto • ✅ Diabetic-Friendly • ✅ Gluten-Free • ✅ Vegetarian
No flour. No breadcrumbs. No blood sugar spike. Just pure, satisfying comfort food that happens to be keto-friendly, gluten-free, and vegetarian all at once.
Whether you’re managing diabetes, going keto, or just trying to eat more vegetables without feeling virtuous and sad about it, this casserole delivers.
Why This is Diabetic-Friendly
Low Glycemic Impact: Both broccoli and cauliflower are non-starchy vegetables with minimal effect on blood glucose levels. With only 6g net carbs per serving, this casserole keeps blood sugar stable.
Fiber Powerhouse: The 3g of fiber per serving helps slow digestion and prevents blood sugar spikes. Cruciferous vegetables like broccoli and cauliflower are especially beneficial for managing diabetes.
Protein & Healthy Fats: The combination of cheese and cream provides satisfying protein and fats that promote fullness and steady energy without raising glucose levels.
Nutrient Dense: Broccoli contains chromium, which may improve insulin sensitivity, while both vegetables are rich in vitamins C and K, supporting overall metabolic health.
🥑 Keto Macros (Per Serving)
Net Carbs: 6g • Fat: 19g • Protein: 12g
Fiber: 3g • Calories: 245
Fat Ratio: ~70% of calories from fat
Keto Verdict: ✅ Excellent — well under 20g net carbs
Cheesy Broccoli and Cauliflower Casserole | Keto & Diabetic-Friendly
Ingredients
Equipment
Method
- Preheat your oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish with butter or cooking spray.
- Bring a large pot of salted water to a boil. Add the broccoli and cauliflower florets and blanch for 3-4 minutes until just tender-crisp. They should still have a slight bite.
- Drain the vegetables in a colander and immediately run under cold water to stop the cooking process. Pat completely dry with paper towels or a clean kitchen towel. This step is crucial to prevent a watery casserole.
- In a medium saucepan over medium heat, melt the butter. Add the heavy cream and cream cheese, whisking until the cream cheese is fully melted and the mixture is smooth, about 2-3 minutes.
- Reduce heat to low. Add 1.5 cups of the shredded cheddar cheese to the cream mixture, stirring constantly until melted and smooth. The sauce should be thick and creamy.
- Stir in the garlic powder, onion powder, black pepper, salt, and paprika (if using). Taste and adjust seasonings as needed.
- Place the dried broccoli and cauliflower in the prepared baking dish. Pour the cheese sauce evenly over the vegetables, using a spatula to gently toss and ensure all pieces are coated.
- Sprinkle the remaining 0.5 cup of shredded cheddar cheese evenly over the top of the casserole.
- Bake uncovered for 25-30 minutes, until the casserole is bubbly around the edges and the cheese on top is melted and lightly golden.
- Remove from the oven and let rest for 5 minutes before serving. This allows the sauce to thicken slightly and makes serving easier.
- Serve hot as a main dish or side. Garnish with fresh herbs like parsley or chives if desired.
Nutrition
Notes
Tried this recipe?
Let us know how it was!What Makes This Recipe Special
This isn’t your typical heavy, flour-laden casserole. By focusing on vegetables and using full-fat dairy strategically, we’ve created a dish that’s both indulgent and blood-sugar-friendly. The cauliflower adds bulk and creaminess without carbs, while the broccoli provides texture and earthy flavor. Sharp cheddar brings bold taste, so you don’t need excessive amounts, and heavy cream creates that luxurious texture we all crave in comfort food.
🥦 Traditional vs. Our Casserole
| Traditional: Flour-thickened cheese sauce | Ours: Cream cheese + heavy cream (no flour) |
| Breadcrumb topping | Extra cheese topping (zero carbs) |
| ~20-25g carbs per serving | Just 6g net carbs |
| Blood sugar spike | Stable blood sugar ✓ |
| Not keto-friendly | Keto approved ✓ |
Broccoli and Cauliflower Casserole Ingredient Spotlight
Broccoli: Often called a superfood for diabetics, broccoli contains sulforaphane, a compound that may help lower blood sugar levels and improve insulin resistance.
Cauliflower: This versatile veggie is incredibly low in carbs (only 3g per cup) and high in fiber, making it a perfect base for diabetic-friendly recipes.
Sharp Cheddar: Using sharp or extra-sharp cheese means more flavor with less quantity, keeping calories and fat reasonable while delivering maximum taste.
🥦 Why Cruciferous Veggies Are Diabetic Superstars
Broccoli: Contains sulforaphane, a compound that may help lower blood sugar and improve insulin resistance. Also provides chromium for glucose metabolism.
Cauliflower: Only 3g carbs per cup, high in fiber, and incredibly versatile. Helps you feel full without the carb load.
Chef’s Tips for Success
Don’t Overcook the Vegetables: Blanch the broccoli and cauliflower until just tender-crisp before baking. Overcooked cruciferous vegetables become mushy and develop an unpleasant sulfur smell.
Dry Your Vegetables: After blanching, pat the vegetables completely dry with paper towels. Excess moisture will make your casserole watery instead of creamy.
Cheese Selection Matters: Choose a block of sharp or extra-sharp cheddar and shred it yourself. Pre-shredded cheese contains anti-caking agents that prevent smooth melting.
Mix It Up: For variety, try mixing in other low-carb vegetables like green beans, asparagus, or Brussels sprouts. Just keep the ratios similar to maintain the nutritional profile.
Boost the Flavor: Add a pinch of garlic powder, onion powder, or smoked paprika to the cheese sauce for extra depth without adding carbs.
Make It Crunchier: Top with a mixture of crushed pork rinds and Parmesan cheese for a crispy, zero-carb topping that adds texture.
🔥 Want a Crunchy Keto Topping?
Skip the breadcrumbs! Mix crushed pork rinds with grated Parmesan for a crispy, zero-carb topping that adds serious texture. Sprinkle over the cheese layer before baking—you’ll get that golden crunch without any carbs.
Serving Suggestions
This casserole works beautifully as a complete vegetarian lunch on its own, or pair it with grilled chicken, baked salmon, or a simple grilled steak for added protein. It’s also fantastic alongside a crisp green salad with olive oil and vinegar dressing. For meal prep, divide into individual portions and reheat throughout the week for quick, satisfying lunches.
Storage and Reheating this Cheesy Broccoli and Cauliflower Casserole
Refrigerator: Store covered in an airtight container for up to 5 days. The flavors actually improve after a day as they meld together.
Freezer: This casserole freezes well for up to 3 months. Freeze in individual portions for easy grab-and-go lunches. Thaw overnight in the refrigerator before reheating.
Reheating: Reheat in the microwave for 2-3 minutes, or in a 350°F oven for 15-20 minutes until heated through. Add a splash of cream if it seems dry.
🔄 Easy Variations
Bacon Lover’s: Crumble 4 strips cooked bacon on top (+1g carb/serving)
Spicy Kick: Add 1/4 cup diced jalapeños or cayenne pepper
Herbed: Stir in fresh thyme, rosemary, or dill
Three-Cheese: Use cheddar + Gruyère + Parmesan for complex flavor
Is this casserole truly keto-friendly?
Yes! With only 6g net carbs per serving and about 70% of calories from fat, this casserole fits perfectly into a ketogenic diet. The cheese sauce is made without any flour—just cream cheese, heavy cream, and sharp cheddar.
How do I prevent a watery casserole?
The key is drying your vegetables thoroughly. After blanching, drain them well and pat completely dry with paper towels. Any excess moisture will dilute your creamy cheese sauce. Also, don’t overcook the veggies during blanching—they should still have a slight bite.
Can I make this dairy-free?
What can I use instead of breadcrumbs for a crunchy topping?
For a zero-carb, crunchy topping, mix crushed pork rinds with grated Parmesan. You can also use almond flour mixed with melted butter and Parmesan for a low-carb option, adding about 1-2g net carbs per serving.
How long does this casserole last?
Refrigerator: Up to 5 days covered. The flavors actually improve as they meld! Freezer: Up to 3 months in individual portions. Thaw overnight in the fridge and reheat in the microwave (2-3 minutes) or oven (350°F for 15-20 minutes).
Can I add other vegetables?
Absolutely! Green beans, asparagus, Brussels sprouts, or spinach all work well. Just keep the total vegetable quantity similar to maintain the sauce-to-veggie ratio and nutritional profile.
Is this good for meal prep?
This casserole is meal prep gold! It reheats beautifully, stores for 5 days in the fridge, and freezes for months—portion into individual containers for grab-and-go lunches all week.
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