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BreakfastMain mealLow carb, high fatKetogenicPorkEggs€€

Keto Casserole with Ground Meat, Broccoli and Cheese

Name: Keto Casserole with Ground Meat, Broccoli and Cheese
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 6
Ingredients: 450 g Pork, ground, raw; 15 ml Oil, olive, extra virgin; 1 head Broccoli, raw; 2 clove Garlic, raw; 12 piece Eggs, Grade A, Large, egg whole; 120 ml Cream, heavy; 150 g Cheese, cheddar; 1 pinch Salt, table, iodized; 1 pinch Spices, pepper, black

This incredibly delicious recipe combines juicy pork sausage, crunchy broccoli and a rich blend of two types of cheese for the perfect breakfast, packed with protein and healthy fats.

Prep time10 min

Cook time40 min

Total time50 min

Servings6

Recipe

Pork, ground, raw450 gOil, olive, extra virgin15 mlBroccoli, raw1 headGarlic, raw2 cloveEggs, Grade A, Large, egg whole12 pieceCream, heavy120 mlCheese, cheddar150 gSalt, table, iodized1 pinchSpices, pepper, black1 pinch

Large panLarge mixing bowlHand whiskRectangular baking dish (approx. 20x30 cm)Cooking spoon

Per servingTotal

Calories:540 kcal3240 kcal

Protein:32 g192 g

Carbohydrates:5 g30 g

Fiber:1.6 g9.6 g

Water:195.4 ml1172.4 ml

Fat:44 g264 g

Micronutrients

Sugar:2.1 g12.5 g

Saturated fat:18.8 g112.8 g

Cholesterol:473.4 mg2840.1 mg

Sodium:397.9 mg2387.5 mg

Potassium:580.3 mg3481.6 mg

Calcium:286.7 mg1720 mg

Iron:2.9 mg17.5 mg

Magnesium:47 mg281.9 mg

Zinc:4.1 mg24.9 mg

Phosphorus:494.7 mg2968.3 mg

Vitamin C:53 mg317.9 mg

Vitamin A:346.1 µg2076.3 µg

Vitamin D:2.5 µg14.8 µg

Vitamin B12:1.7 µg10.3 µg

Instructions

1Preheat the oven to 190 °C, and grease a rectangular baking dish well with a few drops of olive oil or butter.
2In a large pan, heat the olive oil over medium heat. Add the ground meat. Sauté for 5 to 7 minutes, until the meat is completely cooked through and loses its pink color.
3Add the chopped garlic and broccoli florets to the meat in the pan. Sauté everything together, stirring constantly, for another 3 to 4 minutes. Pre-cooking the broccoli will remove excess water from it, preventing the finished casserole from becoming watery.
4Spread the prepared meat and broccoli mixture evenly over the bottom of the greased baking dish.
5In a larger bowl, thoroughly whisk together the eggs, heavy cream, sea salt and ground pepper with a hand whisk until you get a completely smooth, airy and homogeneous mixture.
6Mix three-quarters of the grated cheddar cheese into the egg mixture, then pour it evenly over the meat and broccoli in the baking dish.
7Sprinkle the remaining quarter of the grated cheddar cheese on top to create a golden, crispy cheese crust during baking.
8Bake in the preheated oven for 35 to 40 minutes. The casserole is done when the egg mixture in the center is completely set and the cheese on top turns golden brown. Before cutting the dish into 6 equal pieces, let it rest on the counter for 10 minutes.

Nutritional benefits

Thanks to its high protein content, this dish supports the maintenance and growth of muscle mass and contributes to a long-lasting feeling of fullness.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.