Keto Farmers Casserole
The Story Behind the Recipe
Farmers Casserole is a traditional dish known for its hearty and wholesome ingredients, often reflecting the simplicity and abundance of farm-fresh produce. Originally packed with potatoes, bread, or other starchy fillers, this casserole was designed to provide energy for a long day of work on the farm. However, for those following a keto lifestyle, these traditional versions are not an option due to their high carbohydrate content.
This Keto Farmers Casserole reimagines the classic dish with a low-carb twist, incorporating nutrient-rich vegetables, savory meats, and plenty of cheese to keep it rich, satisfying, and keto-friendly. It’s inspired by the idea of farm-to-table eating, using fresh, simple ingredients to create a meal that feels both nourishing and comforting. The goal was to maintain the essence of the original casserole — a hearty, stick-to-your-ribs kind of dish — but with a healthier spin that fits into a low-carb diet.
Imagine waking up on a weekend morning, the smell of a bubbling casserole filling the kitchen, and knowing that you have a nutritious, low-carb meal ready to fuel your day. Whether it’s for a family brunch, a meal prep for the week, or a comforting dinner, this Keto Farmers Casserole brings together the best of wholesome eating with keto convenience.
Things to Consider
- Low-Carb Vegetables: Opt for vegetables like cauliflower, bell peppers, spinach, or zucchini to keep the casserole low in carbs. Avoid starchy vegetables like potatoes and corn.
- Protein Options: Choose high-quality proteins such as sausage, bacon, ham, or even ground meat. These provide flavor and satiety while keeping carbs low.
- Dairy Choices: Full-fat cheeses, heavy cream, and sour cream are key ingredients to add creaminess and fat, aligning with keto principles.
- Seasoning: Season well with herbs, spices, salt, and pepper to enhance the flavors. Common seasonings include garlic powder, onion powder, paprika, and fresh herbs like thyme or parsley.
Tips and Tricks
- Pre-Cook Ingredients: For the best results, pre-cook any vegetables that release a lot of moisture, like mushrooms or spinach, to prevent the casserole from becoming too watery.
- Layer Wisely: Distribute ingredients evenly throughout the casserole for consistent flavor and texture in every bite.
- Add a Crunch: Top the casserole with crushed pork rinds or a mix of almond flour and grated cheese for a satisfying, crispy topping.
- Watch the Bake Time: Be careful not to overbake, as this can dry out the casserole. Bake until the cheese is melted and bubbly and the center is set.
Ingredients
- 1 lb (450 g) ground sausage, bacon, or ham, cooked and crumbled
- 2 cups (200 g) cauliflower florets, chopped
- 1 medium bell pepper, diced
- 1 small onion, diced
- 1 cup (240 ml) heavy cream
- 1/2 cup (120 g) sour cream
- 1 cup (225 g) shredded cheddar cheese
- 1/2 cup (50 g) shredded mozzarella cheese
- 1/4 cup (25 g) grated Parmesan cheese
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp paprika
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tbsp olive oil or butter (for sautéing)
