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.