Keto Creamy Baked Broccoli


This keto creamy baked broccoli with tomatoes and kale is very tasty and filling. It is a very healthy, nutritious and appetizing dish. The carbohydrate content of tomatoes can be a little high but if we consume tomatoes in moderation then there is nothing to worry about as kale and broccoli are low in carbohydrates. The use of cream cheese, cottage cheese and heavy cream adds healthy fats to the dish which makes it perfect for the keto diet. This dish may contain many ingredients but these are very popular ingredients so it can be present in every supermarket or home pantry. This dish has only 4g fiber, and 6g net carbs/serving.



Statistics
Serves: 4-6 people
Calories: 300 - 350 kcal
Cuisine: American, Comfort Food
Course: Main course or side dish
Preparation time: 15 minutes
Cooking time: 20 to 25 minutes.
Total time: 35 to 40 minutes.

Equipment
  • Knife
  • Skillet
  • Spatula
  • Mixing bowl
  • Spreader
  • Baking dish

Ingredients
  • 1 large head of broccoli
  • 2 cups kale
  • ½ cup cream cheese
  • 1 cup cherry tomatoes
  • ½ cup heavy cream
  • ½ cup shredded.
  • Parmesan cheese
  • 2 tablespoons butter
  • 1 cup shredded cheddar cheese
  • 1. Small onion
  • 2 cloves garlic
  • ½ teaspoon dried oregano
  • ¼ teaspoon dried basil
  • ¼ teaspoon ground black pepper
  • ½ teaspoon salt
  • 1. Tablespoon olive oil
  • 1. Tablespoon lemon juice
  • Fresh parsley

Instructions
Preparation:
  1. Preheat the oven to 375 degrees F.
  2. Then prepare all the vegetables by washing and cutting them.
  3. Fry the vegetables
  4. Take a large frying pan out to the side
  5. Add butter to the pan
  6. Then add the onion to the pan and cook the onion for four to five minutes
  7. Add the crushed garlic to the pan
  8. Fry the garlic until we get a nice aroma
  9. Add the kale chops
  10. Cook it for three to four minutes until it softens
  11. Then we can add the broccoli florets sliced ​​​​​​
  12. Mix them with a spatula so that it mixes well with the butter
  13. Keep the oven off the heat

Make the creamy sauce
  1. Take a mixing bowl and add the heavy cream and cream cheese
  2. Whisk them until they achieve a smooth consistency
  3. In a bowl, add the mason and cheddar cheeses, oregano, and basil, along with pepper and salt.
  4. Stir them until they are completely incorporated.
  5. Grab a large mixing bowl and add the cream cheese mixture, steamed broccoli, kale, tomato slices.
  6. Mix them all together so they are well coated.

Cook and serve
  1. Brush the baking dish with oil
  2. Then transfer the cream cheese and vegetable mixture to the dish
  3. Garnish the dish with more cheese on top
  4. Bake the dish for 20/25 minutes until the sauce starts to bubble and its color is a nice golden brown.
  5. When the broccoli is cooked, take it out.
  6. Garnish it with freshly chopped parsley

Presentation ideas
  • This creamy baked broccoli pairs great with grilled chicken breast.
  • We can serve this creamy baked broccoli with crispy bacon to make it flavorful and crispy.
  • You can also pair your baked broccoli with garlic butter shrimp to increase the protein intake in your diet.
  • A perfectly cooked steak is also paired with this baked broccoli.
  • We can garnish it with blue cheese slices.
  • Cauliflower rice is a great low-carb option to go with this baked broccoli to fill your stomach.

Tips
  • Always try to use cheese that melts easily, you can use sharp cheddar, or blue cheese to make this recipe.
  • If we want to avoid dairy, we can replace the heavy cream with coconut cream and the cheese with vegan cheese.
  • If we want to make this dish more healthy and vibrant, we can add vegetables of different colors such as peppers, zucchini, cauliflower, etc.
  • We can also add some chicken, turkey or beef to this dish to increase the protein content of the dish.

Storage information
Refrigerator
First, let the baked broccoli come to room temperature, then transfer the leftover broccoli to a sealed container and store for up to 3 days.
Freezer
When the broccoli has cooled, put the broccoli in a sealed bag and store for up to three months.

Frequently Asked Questions
Is this baked broccoli low or high in carbohydrates?
This baked broccoli has only 4 grams of fiber, 10 grams of carbohydrates, 14 grams of protein, and 6 grams of net carbohydrates.
Will we store this baked broccoli?
We can easily store this baked broccoli in a container in the refrigerator for three days or even freeze it for up to three months.
What can we pair with this baked broccoli?
We can eat cauliflower rice, shrimp, avocado, steak, and grilled chicken with this baked broccoli.

Nutritional Information:
Monounsaturated Fat: 6 grams
Calories: 285 kcal
Total Fat: 22 grams
Cholesterol: 60 mg
Saturated Fat: 12 grams
Sodium: 450 mg
Polyunsaturated Fat: 1 gram
Potassium: 400 mg
Total Carbohydrates: 10 grams
Net Carbohydrates: 6 grams
Protein: 14 grams
Fiber: 4 grams