Keto Zucchini & “Rice” Gratin – Low Carb Zucchini Casserole
Have you ever found a recipe in a book or magazine that wasn’t low carb, but looked delicious? In this video, I’m looking at a few techniques that low carb and keto cooks can use to lower the carb counts of a recipe. It’s not always possible, but with a little ingenuity, I can usually make it work.
This recipe originated from the July 2017 issue of Southern Living magazine, one of my all-time favorite publications. Tucked away in the last few pages is a recipe for Zucchini Rice Gratin, which they state was inspired by Julia Child’s recipe for Tian de Courgettes au Riz (Zucchini Rice Gratin). I took a look at both recipes and developed a plan of attack to bring this beautiful casserole to the dinner tables of low carb and ketogenic eaters everywhere. I successfully lowered the carb count from 28g in the original recipe to 6.5g in my low carb version!
Low Carb Zucchini Gratin Casserole
6
servings10
minutes35
minutes214
kcal8.6
g2.1
g6.5
gThis cheesy, creamy zucchini casserole is perfect for the bountiful squash season of summer! This keto zucchini casserole is inspired by recipes from Southern Living Magazine and Julia Child.
Ingredients
1/3 cup crushed pork rinds
3/4 cup grated parmesan cheese (divided)
2 Tbsp bacon fat (or olive oil)
1/2 cup chopped yellow onion
1 clove garlic, minced
2 oz. cream cheese
1/3 cup heavy whipping cream
2 lb. fresh zucchini, roughly chopped
1.5 cup cauliflower, grated and cooked
1 tsp. chopped fresh thyme (or 1/2 tsp dried)
1/8 tsp. cayenne pepper (or 1 tsp paprika)
1 tsp. kosher salt
1/2 tsp. black pepper
Directions
- Preheat oven to 425˚ F.
- Crush the pork rinds and combine with 1/4 cup of the parmesan cheese and set aside.
- Grate the cauliflower, place in a microwave-safe bowl and cover. Microwave on high for 3-4 minutes. Allow to cool, then strain in cheesecloth to remove excess moisture. Measure out 1.5 cups of cooked, grated cauliflower in a separate bowl and fluff it with your fingers.
- Heat bacon fat or olive oil in a large skillet over medium heat. Add onions and cook until golden brown (5-7 minutes), stirring often. Add garlic and cook for 30-45 seconds or until fragrant, stirring constantly.
- Add the chopped zucchini to the skillet and stir well to combine. Allow zucchini to cook, stirring often, for 5-7 minutes, or until lightly brown and softened.
- While zucchini cooks, add the cream cheese to the heavy cream in a microwave-safe bowl and microwave for 30-60 seconds, or until the cream cheese has melted into the cream. Stir well to mix.
- Once zucchini is lightly browned, turn off the heat and add to the skillet the remaining 1/2 cup of parmesan cheese, the melted cream cheese and heavy cream mixture, and the cooked cauliflower. Stir well to combine and flatten the top with the back of your spoon.
- Place the (oven-safe) skillet in the oven at 425 for 15 minutes. Remove from oven, and turn the broiler to high. Sprinkle the pork rind/parmesan mixture on top of the casserole and return to the oven. Place 6” under the broiler and broil for 3-5 minutes, or until the top is golden brown.
- Remove from oven, allow to cool. Enjoy!
Recipe Video
Notes
- Yellow squash is a delicious substitution for the zucchini, or even combined together!
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Nutrition Facts
6 servings per container
- Amount Per ServingCalories214
- % Daily Value *
- Total Fat 17g 27%
- Total Carbohydrate 8.6g 3%
- Dietary Fiber 2.1g 8%
- Protein 8.4g 16%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
I love your channel on YouTube. Like you, I am a Southerner who loves good food and transforming family recipes into low carb versions. I think you will love my own squash/zucchini casserole. Here is the recipe. Please feel free to share it.
Low Carb Squash Zucchini Casserole
Simple ingredients, cheesy taste, and delicious without all the carbs!
Pan size: 1 quart casserole
INGREDIENTS
1 large egg, beaten
½ cup sour cream
1 cup sharp cheddar cheese, grated (divided)
¾ lb zucchini, thinly sliced (I use mandolin V-slicer)
¾ lb summer squash, thinly sliced
¼ medium onion, chopped
4 T butter
Salt and pepper
DIRECTIONS
In a medium bowl, beat egg. Stir in sour cream and 2/3 cup of the grated cheese. Add ¼ tsp salt and 1/8 tsp pepper. Set aside.
Sauté the zucchini, squash, and onion in a large skillet with the butter and some salt and pepper (to taste). Depending on the size of your skillet, you may need to do this in batches.
Blend the zucchini, squash, and onion into the egg mixture, and pour into a greased 1 quart baking dish. Sprinkle the remaining 1/3 cup grated cheese over the top. Bake at 350 °F for 30 minutes.
Yields 6 servings
PER SERVING: NET CARBS: 4.12g, TOTAL CARBS: 5.37g, FIBER: 1.25g, FAT: 18g, PROTEIN: 8g, CALORIES: 213
Soo good! This is the second recipe of yours I have made this week! and this one stacks up as good as the first one! So happy my family liked this one too! Thank you for sharing. I will definitely be trying some more of your recipes soon. I’m eyeing the sugar cookie next!