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Keto Veggies

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Green Bean Casserole

Preheat Oven: 350                   Bake 15-30 minutes

  • green beans, steamed

  • mushrooms

  • onion

  • garlic

  • chicken stock

  • cream cheese

  • grated parmesan cheese

  • salt and pepper
     

  1. Sauté mushrooms, onion and garlic until tender

  2. Add chicken stock and cream cheese until creamy and combined.

  3. Add green beans and mix well. 

  4. Move to a casserole dish and top with remaining ingredients. 

  5. Cook in 350 degree oven until melted and bubbly, about 30 minutes.

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Bacon Wrapped Asparagus

Preheat Oven: 425                   Bake 25 minutes

  • Slices of bacon

  • Asparagus

  • olive oil, salt and pepper

  • Wrap asparagus (1-3 pieces) with bacon in a spiral layer.

  • Place on lined cookie sheet. 

  • Can drizzle with olive oil and season with salt and pepper.

  • Bake about 25 minutes or until bacon reaches the desired crispiness. 

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Cauliflower Spanish Rice

Preheat Oven: 400                   Bake 35-40 minutes

  • 12 oz. cauliflower rice

  • 1 cup salsa

  • 2 tbsp. tomato paste

  • 1/2 tbsp. taco seasoning

  • 1/2 tsp ground cumin

  • salt and pepper to taste
    ​

OPTIONAL: Chicken or Pork

OPTIONAL: Other veggies like broccoli and Swiss Chard
 

  1. Cut up cauliflower and process down to rice-size bits

  2. Add to all ingredients to skillet except salt and pepper, add those at the end.

  3. Mix together to coat the cauliflower well. Add pieces of bacon to the mixture and mix well.

  4. Add mixture to a 9x11 glass backing dish

  5. Increase oven temperature to 400 degrees

  6. Place dish in the oven to bake for 35-40 minutes or until cauliflower is soft.

Cauliflower Tots

  • 2 cups riced cauliflower

  • 8 tbsp. shredded cheese (parmesan or mozzarella)

  • bacon pieces

  • 1 tbsp. butter

  • 1 large egg

  • 1/4 tsp. onion powder

  • salt and pepper
     

  1. combine ingredients, then scoop into small balls and place on a cookie sheet.​

  2. refrigerate for 10 minutes to firm up.

  3. bake for 18 minutes at 425 degrees or until golden brown

OPTION: can substitute cauliflower with broccoli

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Cauliflower Bake

  • 1 head cauliflower, bite-size pieces

  • 2 cups shredded mozzarella

  • 1 cup cheddar cheese

  • 1 cup sour cream

  • 7 oz. bacon, cooked, or ham

  • 1/2 small onion

  • 1 tbsp. Italian seasoning

  • 2 tsp garlic powder
     

  1. blanch bite-size pieces of cauliflower for ~5 minutes, then add to a baking dish and coat with sour cream​

  2. add 1/2 of the mozzarella cheese and mix with the cooked bacon or ham and herbs to season.

  3. then add remaining cheese on top and bake at 355 degrees for ~25 minutes or until golden on top.

Zucchini Noodles

With the zucchini noodles, you can be as creative as you like. Add many other veggies to go along with the zucchini. This is simple, easy and tasty.

  • 1 cup broccoli florets

  • 2 garlic cloves, minced

  • 1/2 tsp red pepper flakes

  • 2 medium zucchini, cut into noodles

  • 1/4 cup grated parmesan cheese

  • OPTIONAL: 1/2 cup bone broth + ground chicken
     

  1. If broccoli and zucchini are pre-cooked, just lightly sauté together with the garlic and red pepper, then add the parmesan cheese and serve

  2. If meat is desired, then cook in skillet over med-high heat until browned. Then add garlic, broth and broccoli covered for 5-7 minutes until broccoli is almost fork tender, then add zucchini noodles and toss well to combine and cook until zucchini is al dente.

  3.  Add the parmesan cheese and toss well, off heat, until combined.

Zucchini Fritters

  • 2 medium zucchini

  • 3 oz. parmesan cheese

  • Italian seasoning

  • 1 oz. almond flour

  • 2 eggs

  • salt and pepper 

  • 2 tbsp. coconut oil for cooking

  • OPTIONS: Shredded mozzarella and/or dehydrated tomato
     

  1. Combine all ingredients except oil and form into patties.

  2. Cook in hot coconut oil until golden brown.

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Note: I find that if you use finely chopped (in a food processor) blanched almonds, you will get more of a nutty flavor and less of that grainy flour experience.

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Zucchini Fries

  • zucchini cut into 1/4" strips

  • 2 tbsp. onion powder

  • 2 tsp. salt
     

  1. cut zucchini and remove seed/fleshy part, then cut into ~1/4" strips.

  2. combine all ingredients into bowl, then toss with zucchini to coat.

  3. place evenly on greased cookie sheet and bake 25-30 minutes at 390 degrees, edges of fries should be golden and crispy.

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Cabbage Casserole

  • cabbage, shredded

  • 2 tbsp. butter

  • 1 libra chicharrons

  • Cajun spice or Mayo + Chipotle Spice
     

Combine all ingredients in pot and cook on medium for about 30 minutes. Note, with red cabbage it turns everything a similar color so if you like to see variation in color, cook only the cabbage and chicharrons together, all other ingredients should be added after it cools off.

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My favorite for day 2, add broccoli, mote and some sausage over a bed of lettuce.
Spicy and full of flavor.

Traditional Veggies

Butternut Squash Casserole

Preheat Oven: 350                   Bake 40-45 minutes

  • 6-8 pieces of bacon

  • 5 cups peeled and cubed butternut squash

  • 1 cup pecans, roughly chopped

  • 1/4 cup Maple Syrup

  • 2-3 tbsp. bacon fat

  • 1/2 tsp cinnamon

  • 1/4 tsp salt
     

  1. Cook bacon, then set aside to cool. Once cool, chop into small pieces

  2. Place the rendered bacon fat in a large bowl. Add the cubed butternut squash, pecans, maple syrup, cinnamon and salt to the large bowl with bacon fat.

  3. Mix together to coat the squash well. Add pieces of bacon to the mixture and mix well.

  4. Add mixture to a 9x11 glass backing dish

  5. Increase oven temperature to 400 degrees

  6. Place dish in the oven to bake for 35-40 minutes or until squash is soft.

Cauliflower with Apple

  • cauliflower, riced (cooked)

  • apples, chopped

  • butter, melted

  • cranberries

  • cinnamon

  • a little stevia if needed
     

  1. Toss ingredients together and adjust quantities to desired consistency.​

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Swiss Chard & Potatoes

Preheat Oven: 350                   Bake 20 minutes

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  • Swiss Chard (4-5 large leaves)

  • Salt

  • Italian Seasoning

  • Butter (to sauté chard)

  • Potatoes (cubed and pre-cooked)

  • Cheddar Cheese
     

  1. Clean and cut up Swiss Chard, and sauté in butter until tender

  2. Add cubed potatoes and mash until combined

  3. Transfer to a baking dish and add cheddar cheese across the top

  4. Place dish in the oven to bake for 20 minutes or until cheese is melted

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Veggie and Rice Casserole

  • broccoli florets

  • carrots, diced

  • onion, diced

  • chicken, diced and cooked 

  • 1 tbsp. coconut oil

  • salt and pepper

  • rice, cooked (or cauliflower rice)

  • 1 cup chicken broth

  • cream cheese or heavy cream
     

  1. combine cooked ingredients and baking dish

  2. bake for 30-40 minutes at 350 degrees

Broccoli Bites

  • 12 medium broccoli florets, lightly steamed

  • 1/2 cup almond flour

  • 1/2 cup sunflower seeds

  • 1-2 tbsp. ranch seasoning

  • 2 eggs

  • 1/2 tsp. butter

  1. put broccoli and dry ingredients through a food processor, adding the broccoli last.

  2. in a bowl, add eggs and melted butter, then add to the broccoli mixture. When well incorporated form into small bite size balls and place on a cookie sheet.

  3. at 400 degrees, bake 15 minutes, then turn and bake another 15 minutes.

Creamy Carrots

  • butter

  • carrots, cubed

  • salt & pepper

  • 1 tbsp. flour (or arrowroot powder)

  • 1 1/2 c heavy cream
     

  1. cook carrots with butter over medium-high heat ~7 minutes or until carrots start to brown. salt and pepper to taste.​

  2. evenly sprinkle flour over carrots until golden ~1-2 minutes, slowly pour in cream while constantly stirring. Bring to a boil, then remove from heat and transfer to a casserole dish. 

  3. Bake 20-25 minutes until tender.
     

OPTION: cook with sweet potato, broccoli and cauliflower.

OPTION: can roast veggies for 20 minutes then add to cream sauce, then finish baking in the casserole dish.

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