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Keto Broccoli Cauliflower Rice Casserole

This keto broccoli cauliflower rice casserole makes the perfect side dish. Fresh broccoli and cauliflower rice come together in a gluten-free cheesy homemade sauce for a healthy side dish the whole family will love!

It’s a low-carb broccoli cauliflower rice casserole that’s a delicious low-carb ketogenic alternative to the starchy and carby classic American dish.

Plus, it’s also easy to make and doesn’t require any hard-to-find ingredients.

Enjoy comfort food that’s perfect for anyone doing a ketogenic diet. The best part is even if you’re not doing keto it’s a recipe that the entire family will embrace.

Made with fresh broccoli, packaged cauliflower rice, and a cheesy sauce, this keto casserole is packed with veggies and your picky eaters won’t even notice!

Looking for more easy keto-friendly dinners? If you love spicy food then you’ll love our Keto Jalapeno Popper Chicken Casserole. And if you’re looking for a pasta replacement casserole then our Keto Spaghetti Squash Alfredo Casserole is perfect for you!

 

 

 

Keto Broccoli Cauliflower Rice Casserole

Easy Keto Broccoli Cauliflower Rice Casserole

Keto Broccoli Cauliflower Rice Casserole

If you’re wanting a low-carb side dish for holiday dinners or just a healthy keto-friendly way to get more veggies in your diet, give this keto casserole a try! I promise you won’t regret it!

This low carb casserole has quickly become one of my favorite low-carb side dishes! My family loves when I make homemade cheesy dishes, and this recipe was no exception! It was all they could talk about at the table!

What’s not to love about a keto-friendly cheesy baked casserole?? Oh, and did I mention that it’s less than 3 net carbs per serving?!!

This low-carb broccoli cauliflower rice casserole really is one of those no-brainer sides for any occasion. Save this easy recipe for busy weeknights when you’re not sure what to cook with your chicken breast dinner!

In fact, you could even enjoy this as a complete keto vegetarian meal or add some rotisserie chicken cut in small pieces to the casserole.

And by all means, add it to your keto meal planning rotation, for easy, yummy options.

How To Make Keto Broccoli Cauliflower Rice Casserole

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keto broccoli cauliflower rice casserole before baking

keto broccoli cauliflower rice casserole before baking

Making this keto broccoli cauliflower casserole is pretty simple and doesn’t take a lot of prep work! You’ll start by making the keto cheese sauce.

In a large skillet or saucepan, sautee the onions with the butter until they’re translucent on medium-high heat.

Then you’ll add in the spices and while whisking, pour in the heavy whipping cream. Continue whisking until the sauce starts to thicken. 

Next, you’ll add the cream cheese, parmesan, and 1 ½ cups of shredded cheddar cheese. Stir until the cheeses melt and combine into the sauce. At this point, you can take your sauce off the heat and set it aside.

keto broccoli cauliflower rice casserole process photos

keto broccoli cauliflower rice casserole process photos

This cheesy broccoli cauliflower rice calls for frozen cauliflower rice because who has time to rice a cauliflower head and clean a food processor?!

There was a time when that was the only way to make cauliflower rice but thank God those days are over! Now you can find cauliflower rice in all grocery stores!

If you prefer not to use frozen veggies, you can, by all means, use our directions for Keto Cauliflower Rice and omit any seasonings for this recipe.

You’ll need to cook your riced cauliflower according to the directions on the package and then drain. You want to make sure you don’t have any excess water.

Next, boil water in a 5-quart pot and add your broccoli florets and cook for 2 to 3 minutes. Once slightly tender, drain the broccoli well.

Add the broccoli, cauliflower rice, and cheese sauce to a large mixing bowl and combine well.

Transfer this mixture to your prepared casserole dish, top with the remaining cheese sauce, and bake for 30 to 40 minutes until the cheese is browned.

If you have any, you can store leftovers in the refrigerator in an airtight container for up to 3 days or even freeze for up to 3 weeks.

Ingredients Needed For Keto Broccoli Cauliflower Rice Casserole

keto broccoli cauliflower rice casserole ingredients

Keto broccoli cauliflower rice casserole ingredients

Disclosure: Some of the links below are affiliate links, meaning at no additional cost to you, I will earn a commission if you click through and make a purchase.

The following are the ingredients needed to make this delicious side dish a keto casserole. Note that the full recipe card is at the bottom of the page.

  • Heavy cream
  • Butter
  • Onion 
  • Garlic powder
  • Black pepper
  • Salt
  • Smoked paprika
  • Dry mustard powder
  • Grated parmesan cheese
  • Cream cheese softened
  • Shredded cheddar cheese
  • Fresh broccoli florets 
  • Frozen cauliflower rice
keto broccoli cauliflower rice casseroleserved in small white bowl with casserole dish in thr background

keto broccoli cauliflower rice casserole served in a small white bowl with the casserole dish in the background

Tag Us 

I sure hope you will make this recipe keto-friendly broccoli cauliflower rice casserole.  Please remember to tag us on Instagram and Facebook with your pictures if you decide to make it. I can’t tell you how encouraging it is to see how well you are all duplicating our little recipes.

Grab Our Books!

In case you don’t know I have authored two books for you, Essential Keto Bread and Essential Keto Desserts both inspired by your requests over the years. It’s my prayer these keto cookbooks will help make keto a delicious breeze for you

Join Our Jesus And Keto Movement 

Looking for an online support system to help you stay the course on keto? As a family, we came to the keto diet looking at it from a Christian perspective. As believers, we live our lives supported by God’s grace.

So when the Holy Spirit led us to combine our Christian faith and the keto diet, we did so in hopes of finding lasting transformation. When we followed the Holy Spirit’s prompting to we got on the path to real transformation. 

Knowing firsthand the benefits of this decision we have created a closed Christian group that is using the keto diet to transform their lives.  We invite you to join our Private Facebook Group and see if it’s not the key you have been missing.

Be sure to request our FREE Jesus and Keto E-Book (First 7 Days) We hope it blesses you.

Fittoservegroup Keto App

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Looking for a fast way to access our keto recipes? We got you covered. There’s an app for that. Yup, there’s a Fit To Serve Group App and it’s going to make your keto diet a delicious breeze! Access hundreds of recipes that are all sugar-free, gluten-free, and keto-friendly.

Enjoy early access to recipes before they go live on the website. Plus, bonus recipes that are exclusive to the app. Make your own personal cookbooks that you can use to organize your favorite recipes.

Search recipes by title, ingredients, keywords, and categories, and of course every recipe shows complete nutritional facts.  Get the Fit to Serve Group App for easy-to-follow keto recipes made with easy-to-source ingredients. 

The app is loaded with hundreds of yummy recipes for breakfast, lunch, dinner, snacks, and even desserts!

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keto broccoli cauliflower rice casserole being served into a white bowl

Keto Broccoli Cauliflower Rice Casserole

Yield: 8
Prep Time: 20 minutes
Cook Time: 30 minutes
Additional Baking Time: 10 minutes
Total Time: 1 hour

This keto broccoli cauliflower rice casserole is the perfect side dish. Made with fresh broccoli and packaged cauliflower rice, it comes together easily to make a gluten-free cheesy casserole the whole family will love!

Ingredients

  • 2 1/4 cups of heavy cream
  • 1/4 cup of unsalted butter
  • 1 small onion finely chopped
  • 1/4 teaspoon of garlic powder
  • 1/4 teaspoon of onion powder
  • 1/4 teaspoon of black pepper
  • 1/4 teaspoon of salt
  • 1/2 teaspoon of smoked paprika
  • 1/2 teaspoon of dry mustard powder
  • 1/4 cup of grated parmesan cheese
  • 2 ounces of cream cheese softened
  • 2 cups of shredded cheddar cheese, divided
  • 7 cups of fresh broccoli but into bite-size pieces (about 2 small broccoli heads)
  • 2 - 12 ounce packages of frozen cauliflower rice

Instructions

  1. Preheat oven to 350 F degrees.
  1. Butter well an 11x7 inch baking dish.
  2. Over medium heat cook the onions with the butter until soft and translucent. 
  3. Add the spices and stir in the heavy cream while whisking until the sauce starts to thicken.
    Add the cream cheese, parmesan, and 1 1/4 cups of shredded cheddar cheese. Stir the sauce until melted and all the ingredients are well incorporated. Set it aside.
  4. Microwave the cauliflower packages, refer to instructions, and then drain. I recommend draining the cauliflower rice over a fine mesh colander with a bowl underneath. Then use a spatula to press the cauliflower to try to remove as much liquid as possible. Set it aside.
  5. Boil water over medium-high heat, water in a 5-quart pan and cook the broccoli until crisp and slightly tender about 2-3 minutes. The broccoli will continue to cook in the oven. Drain the broccoli well. In a large bowl combine the broccoli, cauliflower rice, and prepared cheese sauce.
  6. Transfer the casserole to the buttered baking dish. 
  7. Top with the remaining cheese sauce and bake for 30-40 minutes until the cheese is lightly brown. 
  8. Store leftovers in the refrigerator in a well-covered container for up to 3 days. Freeze for up to 3 weeks.

Notes

If you prefer not to use frozen veggies, you can, by all means, use our directions for Keto Cauliflower Rice and omit any seasonings for this recipe.

Nutrition Information:
Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 350Total Fat: 29.7gSaturated Fat: 18.5gCholesterol: 96mgSodium: 388mgCarbohydrates: 7.1gNet Carbohydrates: 4.6gFiber: 2.5gSugar: 1.8gProtein: 11.3g

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