Ingredients
Equipment
Method
- Preheat your oven to 375°F (190°C). Lightly grease a 9x13 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
This casserole is specifically designed for diabetic diets with only 6g net carbs per serving. The high fiber content from cruciferous vegetables helps stabilize blood sugar, while the combination of healthy fats and protein provides sustained energy without glucose spikes. Both broccoli and cauliflower are excellent sources of vitamins C and K, folate, and antioxidants that support overall health and may improve insulin sensitivity. The recipe is naturally gluten-free and fits perfectly into keto and low-carb eating plans. For those monitoring sodium, you can reduce the salt to 1/4 teaspoon and rely on the natural flavors of the cheese and seasonings. Total carbs: 9g - Fiber: 3g = 6g net carbs per serving
