This casserole is broccoli and cauliflower florets in a sauce of cream cheese, sour cream and garlic and onion powder, folded with crumbled bacon and cheddar, then topped with more cheddar and Parmesan. It bakes in a single 9×13-inch dish for 25 to 30 minutes at 350°F and serves 6. Each serving has about 7 grams of carbohydrates.
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The vegetables are blanched before they go in, which is the step to take seriously. It keeps them from turning mushy in the oven.
What Goes in the Dish
The amounts are in the recipe card at the bottom.
- Broccoli and cauliflower (2 cups of florets each): fresh, cut into bite-sized pieces so they cook evenly.
- Cream cheese (1 cup, softened) and sour cream (1/2 cup): the base of the sauce. The cream cheese binds everything and the sour cream adds tang. Soften the cream cheese so the sauce mixes smooth.
- Cheddar (1 cup, shredded): half is stirred in and half goes on top.
- Bacon (1/2 cup, cooked and crumbled): adds savory depth, and is optional.
- Garlic powder and onion powder (1 teaspoon each), salt and pepper: the seasoning for the sauce.
- Parmesan (1/2 cup, grated): goes on top with the cheddar for a golden, bubbly finish.
- Green onions (1/4 cup, chopped): scattered over the finished casserole.
Blanching and Baking
Blanch the broccoli and cauliflower in boiling water for 3 to 4 minutes, until slightly tender, then drain them. Mix the cream cheese, sour cream, garlic powder, onion powder, salt and pepper until smooth. Fold in the vegetables, bacon and half the cheddar, spread the mixture into a greased dish, and add the rest of the cheddar and the Parmesan.
Bake until the cheese is bubbly and golden brown. Ovens vary, so watch it. If the top browns too fast, cover the dish with foil. Let it cool for a few minutes before serving, then add the green onions.
Ways to Change It
- Sausage: use cooked sausage in place of the bacon.
- Vegetarian: leave out the bacon.
- Creamier: add an extra 1/4 cup of sour cream.
- Spice: add 1 teaspoon of smoked paprika or a pinch of red pepper flakes.
- Cheese: mozzarella or feta can go in with the cheddar.
- More vegetables: spinach, bell peppers or zucchini all fit.
What to Serve With It
A side salad with an olive oil and vinegar dressing gives a crisp contrast to the creamy casserole. Garlic butter green beans work as a second side, and low carb bread or rolls help soak up the cheese. Sparkling water with lemon or herbal tea suits a light meal.
Time and Nutrition
Prep takes 10 minutes and baking takes 30, so the total is 40 minutes. Each serving has about 290 calories, 25 grams of fat (12 grams saturated), 7 grams of carbohydrates, 2 grams of fiber, 2 grams of sugar, 12 grams of protein and 500 milligrams of sodium.
FAQ
Can I make it ahead?
Yes. Assemble it up to the baking step, cover it and refrigerate it for up to 24 hours. Bake it when you are ready, adding a few extra minutes.
How long do leftovers keep?
Store them in an airtight container in the refrigerator for 3 to 4 days. Reheat in the oven or microwave until warmed through.
Can I freeze it?
Yes, before baking. Wrap the dish tightly in plastic wrap and then foil, and freeze for up to 2 months. Thaw it in the refrigerator overnight before baking.
Can I replace the cream cheese?
Greek yogurt or cottage cheese gives a lighter result, though the texture and flavor will change a little.
Does it work for meal prep?
Yes. Portion it into individual servings and keep them in the fridge or freezer.
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Written and edited by The Foodie Yummy Kitchen Team
The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us
Low Carb Loaded Broccoli Cauliflower Casserole Recipe Revealed!
Ingredients
Instructions
Preheat the oven to 350°F.
In a large pot, bring water to a boil and blanch the broccoli and cauliflower for 3-4 minutes until slightly tender. Drain and set aside.
In a large mixing bowl, combine the cream cheese, sour cream, garlic powder, onion powder, salt, and pepper. Mix until smooth.
Add the blanched broccoli and cauliflower, cooked bacon, and half of the cheddar cheese to the cream cheese mixture. Stir until well combined.
Transfer the mixture to a greased 9×13-inch baking dish. Top with the remaining cheddar cheese and the grated Parmesan cheese.
Bake in the preheated oven for 25-30 minutes, or until the cheese is bubbly and golden brown.
Remove from the oven and let it cool for a few minutes before serving. Garnish with chopped green onions.
Notes
To enhance the flavor, consider adding a teaspoon of smoked paprika or a pinch of red pepper flakes for a bit of heat.
You can substitute the bacon with cooked sausage or omit it for a vegetarian option.
For a creamier texture, add an extra 1/4 cup of sour cream.
Nutrition
| Serving Size | 1 serving |
|---|---|
| Calories | 290 calories |
| Sugar Content | 2g |
| Sodium Content | 500mg |
| Fat Content | 25g |
| Saturated Fat Content | 12g |
| Unsaturated Fat Content | 8g |
| Trans Fat Content | 0g |
| Carbohydrate Content | 7g |
| Fiber Content | 2g |
| Protein Content | 12g |
| Cholesterol Content | 70mg |