Keto Vegetarian Greek Casserole

Name: Keto Vegetarian Greek Casserole
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 4
Cuisine: greek
Ingredients: Zucchini; Brown mushrooms (Italian or Crimini mushrooms), raw, high in vitamin D; Spinach; Feta cheese; Basil; Salt; Black pepper; Oregano, dried; Almond milk; Cream Heavy Whipping; Raw egg; Salt

696 ratings

Prepare Time 10 minutes

Cook Time 40 minutes

This vegetarian casserole dish is inspired by Greecian flavors and Mediterranean ingredients. Zucchini, mushroom, and spinach are all Keto-friendly, nutritionally dense, and filling. An equal amount of crumbled feta cheese with fresh basil and dried oregano add the flavors you’re looking for in a “greek” dish. The liquid portion of the casserole filling is a simple egg, dairy, and nut milk mixture. Instead of using milk, you’ll use almond milk and heavy cream to cut out extra carbs and increase your fat to make the meal Keto. Since there is egg in the casserole, you can enjoy the recipe as a side dish or as part of a breakfast meal. You can prepare the wet and dry fillings in advance and throw them all together the morning you want to bake the casserole. This is also an easy recipe to use for meal prep! ### Will This Keep For Meal Prepping? If you are using this Keto recipe for meal prep purposes, there are just a couple of notes to have while storing it. You can store the finished casserole in individual meal prep containers after allowing the casserole to cool fully. If the casserole is still hot when you seal the containers, extra moisture will build up and make your side dish soggy. The casserole will stay fresh in your refrigerator for up to 5 days. Just microwave a portion when you are ready to eat it. ### Vegetable Substitutions If you’d like to make a substitution in the recipe, there are some similar low-carb vegetables you can choose between. For zucchini, you can substitute it with cauliflower. For the mushrooms, you can substitute them with eggplant or shelled edamame. Spinach can be substituted with any leafy green you enjoy, but the darker the leaf, the more nutritional and Keto it is! Jessica L.

How to make Keto Vegetarian Greek Casserole

Turn on an oven and preheat it to 350 degrees. Use a mandolin to thin-slice zucchini and mushroom into small rounds. You want the veggies to be thin enough to bake to tenderness in the oven but thick enough to avoid breaking apart. Add the sliced veggies to a large mixing bowl, followed by sliced spinach and chopped feta cheese. Toss the ingredients with chopped basil, salt, pepper, and oregano.
Empty the contents into a clean glass baking dish. Four servings are made in a small, 7X5 baking dish in this recipe. Gently press the casserole filling down so the ingredients don’t rise above the edge of the dish. In a small bowl, whisk together almond milk, heavy cream, eggs, and salt. Pour the batter into the casserole dish, and let the batter fill in all the crevices.
Cover the dish with aluminum foil and bake in your oven for 30 minutes. Then, uncover the dish and cook for another 10 minutes. Look for a golden brown around the edges and sides of the casserole, and the egg should be completely baked through. Make sure all excess liquid has evaporated. Let the finished casserole cool for 5 minutes before slicing.

Ingredients of Keto Vegetarian Greek Casserole

Ingredient	Quantity
1. Zucchini	undefined
2. Brown mushrooms (Italian or Crimini mushrooms), raw, high in vitamin D	undefined
3. Spinach	undefined
4. Feta cheese	undefined
5. Basil	undefined
6. Salt	undefined
7. Black pepper	undefined
8. Oregano, dried	undefined
9. Almond milk	undefined
10. Cream Heavy Whipping	undefined
11. Raw egg	undefined
12. Salt	undefined

Keto Vegetarian Greek Casserole nutrients

caloriesKCal: 135.928 caloriesKJ: 568.724 totalCarbs: 2.642 diabetesCarbsADA: 2.642 netCarbs: 2.102 diabetesCarbs: 2.156 fiber: 0.432 starch: 0.152 sugar: 1.849 addedSugar: 0 sugarAlcohols: 0.108 protein: 6.335 fat: 11.331 transFat: 0.15 monousatFat: 3.137 polyunsatFat: 0.752 omega3Fat: 0.075 omega6Fat: 0.443 saturatedFat: 6.165 cholesterol: 122.703 vitaminA: 158.068 vitaminC: 3.462 vitaminD: 5.513 vitaminE: 1.157 vitaminK: 21.244 vitaminB1: 0.065 vitaminB2: 0.361 vitaminB3: 0.841 vitaminB5: 0.756 vitaminB6: 0.135 vitaminB12: 0.555 potassium: 197.767 magnesium: 15.292 calcium: 131.861 iron: 0.714 zinc: 0.956 copper: 0.101 phosphorus: 126.707 sodium: 323.765 selenium: 14.05 folate: 32.15 choline: 81.364 alcohol: 0.011 caffeine: 0 gluten: 0 manganese: 0.116 conjugatedLinoleicAcid: 0.015 phyticAcid: 13.968 xylitol: 0 isomalt: 0 sorbitol: 0 maltitol: 0 lactitol: 0 erythritol: 0 pinitol: 0 inositol: 0.012 mannitol: 0.095

Frequently Asked Questions

How can I handle social pressure while on a keto diet?

Educate others about your dietary choices, politely decline foods that don't align with your goals, and focus on the positive changes you're experiencing.

Are there specific cooking oils recommended for keto recipes?

Yes, oils like olive oil, avocado oil, and coconut oil are popular choices for cooking on a keto diet due to their healthy fat profiles and low carb content.

What are the potential long-term effects of the keto diet?

Long-term effects of the keto diet are still being studied. While it can lead to weight loss and improved metabolic health, it's important to monitor nutritional intake.

Is butter a staple on a keto diet?

Yes, butter is a common source of healthy fats in the keto diet. It's often used for cooking, baking, and adding flavor to dishes.

Can I have almond milk on a keto diet?

Yes, unsweetened almond milk is a popular keto-friendly milk alternative. It's low in carbs and can be used in various recipes.

Author Emily Williams

Keto Vegetarian Greek Casserole

Frequently Asked Questions

How can I handle social pressure while on a keto diet?

Are there specific cooking oils recommended for keto recipes?

What are the potential long-term effects of the keto diet?

Is butter a staple on a keto diet?

Can I have almond milk on a keto diet?

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