Loaded Zucchini Bake (Low Carb, Keto-Friendly)

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Loaded Zucchini Bake (Low Carb, Keto-Friendly)

A cheesy, hearty casserole that swaps starchy carbs for zucchini—without sacrificing flavor or fullness.

 Prep, Cook & Timing

  • Prep time: 15 minutes

  • Cook time: 30–35 minutes

  • Total time: ~50 minutes

  • Best time to eat:

    • Lunch or dinner

    • Great for meal prep (keeps 3–4 days)

 Ingredients (4 servings)

Main

  • 3 medium zucchini, sliced into rounds

  • 1 lb ground beef (or turkey)

  • 1 cup shredded mozzarella cheese

  • ½ cup shredded cheddar cheese

  • ½ cup sour cream

  • 1 large egg

  • ½ small onion, finely chopped

  • 2 cloves garlic, minced

Seasonings

  • 1 tsp salt

  • ½ tsp black pepper

  • 1 tsp paprika

  • 1 tsp Italian seasoning

  • Optional: chili flakes or taco seasoning

 Instructions

  1. Preheat oven to 375°F (190°C). Grease a baking dish.

  2. Cook the meat:

    • Brown ground beef with onion and garlic.

    • Drain excess fat. Season well.

  3. Prep zucchini:

    • Lightly salt zucchini slices and let sit 10 minutes.

    • Pat dry (this prevents a watery bake).

  4. Mix creamy layer:

    • Combine sour cream, egg, and half the cheese.

  5. Assemble:

    • Layer zucchini → meat → creamy mix → cheese.

    • Repeat once.

  6. Bake uncovered for 30–35 minutes until bubbly and golden.

  7. Rest 5 minutes before serving.

 Servings

  • Serves 4 generous portions

  • Can be cut into 6 smaller meal-prep servings

 What Happens in Your Body (Why It Works)

 Protein + Fat Combo

  • Keeps you full for hours

  • Reduces cravings and snacking

 Low-Carb Veg Swap

  • Zucchini replaces pasta or potatoes

  • Supports blood sugar balance

 Calcium & Muscle Support

  • Cheese + protein = muscle recovery & bone health

Metabolism-Friendly

  • High satiety, low insulin spike

  • Works well for keto & low-carb lifestyles

 Nutritional Info (per serving, approx.)

  • Calories: ~420

  • Protein: ~32g

  • Fat: ~30g

  • Net Carbs: ~6–8g

  • Fiber: ~2g

(Values vary by cheese & meat choice)

 Common Mistakes (Don’t Skip This)

  • ❌ Not draining zucchini → watery casserole

  • ❌ Skipping seasoning (zucchini needs flavor help)

  • ❌ Overbaking → dry texture

 Q & A

Q: Can I make this ahead?
Yes—assemble up to 24 hours in advance and bake when ready.

Q: Can I freeze it?
Yes, but texture is best fresh or refrigerated.

Q: What meat works best?
Beef for richness, turkey for leaner macros.

Q: Can I add veggies?
Absolutely—mushrooms, spinach, or bell peppers work well.

Q: Is this keto?
Yes—keep carbs low and avoid sweet sauces.

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