Eco-Keto Zucchini Casserole Recipe

Gluten Free
Lunch
Main Dishes
Paleo
Quick Easy
Sides
Vegan
Vegetarian
4.9/5
(1691 reviews)
Eco-Keto Zucchini Casserole
Zylo Recipes

Description

Imagine a comforting zucchini casserole, where tender slices of zucchini are embraced by a velvety mushroom sauce and crowned with a satisfyingly crisp topping. This casserole is a symphony of textures and flavors that will appeal to everyone at the table. The preparation begins with thinly sliced zucchini, lightly salted to draw out excess moisture.

This crucial step ensures that the zucchini retains its pleasant firmness while becoming perfectly tender in the oven. The heart of the dish lies in the rich and savory mushroom sauce. Earthy mushrooms are gently sautéed with aromatic garlic, their flavors deepening as they meld together.

Coconut milk is stirred in, creating a luxurious creaminess that coats the zucchini, infusing it with its delicate sweetness. The sauce simmers, its flavors intensifying into a harmonious blend that complements the subtle taste of the zucchini. The casserole is then elevated by a golden-brown crumb topping, adding a delightful textural contrast to the soft vegetables and creamy sauce.

Finely ground almonds are combined with savory seasonings and perhaps a touch of melted butter or olive oil, creating a mixture that crisps up beautifully in the oven. The topping is scattered generously over the zucchini and mushroom mixture, promising a satisfying crunch with every bite. This versatile casserole can be easily adapted to suit various preferences.

For a different nutty flavor, ground cashews, walnuts, or a mix of seeds can replace the almond meal in the topping. For those who prefer other vegetables, cauliflower or broccoli florets make excellent alternatives to zucchini, provided they are pre-cooked slightly to ensure they reach the desired tenderness. Whether served as a hearty main course or a flavorful side dish, this zucchini casserole is a testament to the simple pleasures of home cooking.

Its combination of tender vegetables, creamy sauce, and crunchy topping creates a dish that is both satisfying and wholesome, perfect for a comforting weeknight meal or a special occasion.

Preparation Time

Prep Time
20 min
Cook Time
30 min
Total Time
50 min

Nutrition Information

Per 1 portion serving
C
Calories
650 Kcal

C
Carbs
10 g
Fi
Fiber
4 g
Sugar
7 g

P
Protein
24 g

C
Fats
58 g
Saturated Fats 30 g
Unsaturated Fats 22 g

Cholestrol 200 mg
Sodium 650 mg
Potassium 700 mg
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Ingredients

    1.
    Zucchini, cooked from fresh
    Zucchini, cooked from fresh
    400 g
    2.
    Salt
    Salt
    0.5 tsp
    3.
    Olive oil
    Olive oil
    6 tbsp
    4.
    Onion, white, yellow or red, raw
    Onion, white, yellow or red, raw
    0.25 small
    5.
    Just Almond Meal
    Just Almond Meal
    1 cup
    6.
    Mushrooms, raw
    Mushrooms, raw
    150 g
    7.
    Coconut milk
    Coconut milk
    0.75 cup
    8.
    Garlic, fresh
    Garlic, fresh
    1 clove
    9.
    Coconut flour
    Coconut flour
    2 tsp

Instructions

    1.
    Preheat the oven to 375 degrees Fahrenheit. Cut the zucchini into ½ inch disks and add them to a bowl. Add salt to the zucchini and stir to combine. Set aside for 15 minutes to allow the zucchini to release its excess water.
    2.
    In a non-stick pan over medium heat, add 3 tbsp of olive oil. Slice the onion and cook it in the pan for 2 minutes, stirring regularly. Add the almond meal and continue stirring for 1 minute. Season with salt and pepper and set aside.
    3.
    In a small saucepan over medium heat, drizzle the remaining 3 tbsp of olive oil. Slice and add the mushrooms to the saucepan along with the minced garlic. Cook for 2-3 minutes, occasionally stirring, until fragrant and the mushrooms release their juices.
    4.
    To the mushrooms, add the coconut milk and coconut flour. Stir well and bring to a boil. Taste and adjust the seasoning, then set the saucepan aside.
    5.
    Drain the water that was released from the zucchini. Layout a clean kitchen towel, and arrange the zucchini pieces on one half of the towel. Fold the other half over the zucchini pieces and press to squeeze out as much liquid as possible.
    6.
    Grease a medium-sized casserole dish. Arrange the zucchini pieces inside the casserole, leaving no space between them.
    7.
    On top of the zucchini, pour the creamy mushroom sauce you made earlier and spread it evenly. Distribute the onion and almond meal crumb on top. Bake for 15-20 minutes until the crumb is golden, the sauce is bubbly, and the zucchini pieces are tender.
    8.
    Let the casserole cool for 10 minutes. Garnish with fresh herbs on top and cracked black pepper. Serve warm.