Keto Zucchini and Mushroom Casserole
You know what’s better than carbs? Comfort food that pretends to be naughty while staying low-key virtuous. Cue this keto zucchini and mushroom casserole. It’s creamy, cozy, and unapologetically plant-based — because your body deserves bougie, guilt-free flavor. Mushrooms add earthy sass, zucchini keeps it light, and no animals were harmed in the making of this magic. Forget boring diet meals. This dish struts in with savory vibes, zero pasta, and enough attitude to make your tastebuds do a hair flip. One bite, and you’ll be judging lasagna for being needy and clingy. Yes, queen — this is the upgrade.
Keto Zucchini and Mushroom Casserole
A rich, creamy vegan casserole packed with zucchini, mushrooms, and bold flavor — all while keeping your carbs (and conscience) clean.
Ingredients
- 3 medium zucchinis sliced into half-moons
- 1 tablespoon olive oil
- 1 small onion finely chopped
- 3 garlic cloves minced
- 2 cups mushrooms sliced (cremini or button)
- 1 cup dairy-free cream like cashew or oat-based
- ½ cup vegan cheese shredded, optional but delicious
- 2 tablespoons nutritional yeast
- 1 teaspoon thyme dried
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Fresh parsley for garnish (because aesthetics matter)
Instructions
- Preheat oven to 375°F (190°C).
- Heat olive oil in a skillet over medium heat.
- Add onion and garlic. Cook 3–4 minutes until soft and aromatic.
- Toss in mushrooms. Sauté for 5–7 minutes until they release moisture and start browning.
- Add zucchini and sauté for 3 more minutes until just tender.
- Stir in dairy-free cream, nutritional yeast, thyme, salt, and pepper. Simmer 2–3 minutes.
- Pour mixture into a casserole dish and smooth out the top.
- Sprinkle with vegan cheese if using (you know you want to).
- Bake uncovered for 30 minutes until bubbly and golden on top.
- Garnish with fresh parsley and serve hot.
Notes
Nutritional Values (Per Serving)
- Calories: 195
- Total Fat: 13g
- Saturated Fat: 3g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 7g
Vitamins & Minerals (Per Serving)
- Vitamin A: 18%
- Iron: 16%
- Calcium: 12%
- Vitamin C: 14%
- Magnesium: 10%
Extra Notes & Tips
- Salt your zucchini slices first and blot excess moisture for a firmer texture.
- Add a splash of lemon juice to the cream for extra brightness.
- Swap mushrooms for eggplant if you’re in a rebellious mood.
- Add crushed red pepper if you’re feeling spicy.
- Leftovers reheat like a dream — meal prep MVP status.
