By Denise Swogetinsky

Special to The Messenger

One way to make sure we're eating low carb meals when we have to work is to create some low carb casseroles over the weekend and freeze them. Then we can cook them when we get home while we assist with homework, picking clothes for the next day, so laundry, and the many other things working mom's do. Just remember, with planning and moderation, we can keep on our low carb diet.



 1 pound ground beef

1/4 cup chopped onion

1 jalapeno minced

1 packet taco seasoning or homemade

1/4 cup water

2 ounces cream cheese

1/4 cup salsa

4 eggs

1 tablespoon hot sauce

1/4 cup heavy whipping cream

1/2 cup grated cheddar

1/2 cup grated pepperjack cheese


Preheat oven to 350 degrees. Spray an 8x8 baking dish with non-stick spray. Brown the ground beef in a large skillet over medium heat. Add the onion and jalapeno to the beef and cook until onion is translucent. Drain any grease. Stir in the taco seasoning and water and cook for 5 minutes. Add the cream cheese and salsa and stir to combine. Crack the eggs in a medium mixing bowl and whisk together with the hot sauce and heavy cream. Pour the meat mixture into the prepared baking dish and top with the egg mixture. Sprinkle with cheese and bake for 30 minutes or until eggs are set. Cool 5 minutes before cutting and serving. (This can be stored and warned when you choose to serve it.)


Low Carb Chicken Casserole

16 oz bag of cauliflower, thawed

3 Tbsp stick margarine

1 1/2 lb boneless, skinless chicken breast, cut into bite-size pieces

1 Tbsp chicken seasoning



 2 1/2 tsp stick margarine

2 1/2 tsp all-purpose flour

2 c shredded sharp cheddar cheese, divided

1 1/4 c milk

1/2 tsp pepper or to taste

1/4 tsp salt


Preheat oven to 350 degrees. In a skillet, large enough to hold the chicken, melt margarine over medium heat. Add chicken and sprinkle with chicken seasoning; stirring well to coat. Cook until no longer pink and slightly browned. Set aside. To make the Cheese Sauce: In a medium-sized saucepan, melt margarine over medium/low heat. Add flour and cook until lightly browned. Stir in milk, a little at a time, until slightly thickened. Stir 1 1/2 cups cheese into milk. To get the desired thickness or thinness, you might want to add a bit more milk. Add salt and pepper to taste. In a large bowl, add cauliflower, chicken, and cheese sauce. Then pour into a greased 2-quart pan. Sprinkle with remaining cheese. Bake at 350 degrees for 35 minutes.(This can be stored and warned when you choose to serve it.)


Low Carb Chicken Divan Casserole

 3 cooked chicken breasts, cooled and cubed

1 package frozen broccoli florets or chopped broccoli (at least 10 oz)

3 cups grated cheddar cheese

1/3 recipe "Low-Carb Cream of Chicken Soup"

1 cup mayonnaise

juice of 1 lemon

salt and pepper


Pre-heat oven to 350.In a 9x13 baking dish, combine cooked chicken, frozen broccoli, and 1 1/2 cups of grated cheese.In a separate bowl, stir together cream of chicken soup, mayonnaise, lemon juice, and salt and pepper.Pour soup/mayonnaise mixture over baking dish and stir to combine.Top with 1 1/2 cups of grated cheese and cover with foil.

Bake at 350 for thirty minutes, then remove foil and bake for another 20 minutes, or until cheese is bubbly.(This can be stored and warned when you choose to serve it.)


Low Carb Cream of Chicken Soup


1 pound chicken breast 

4 1/2 cups chicken broth

3 1/2 ounces cream cheese

5 cup heavy cream

1 ounce  butter

1 clove garlic, minced

1 tbsp fresh thyme

1 tbsp extra virgin olive oil

salt and pepper to taste


Place the chicken breasts in a saucepan and just cover with water. Bring the water to a boil and then reduce to a simmer and cook gently for 15 minutes. Don’t cook this chicken for too long or it will be tough and stringy. Remember that it will cook further in the soup. Melt the ghee in another saucepan and add the minced garlic. Sauté until cooked. Add the chicken broth, cream cheese, cream and thyme and cook over medium heat until just simmering Shred the chicken breasts and put half aside. Place the other half of the chicken in the broth mixture, season to taste and pour it all into a blender. Blend until smooth and creamy and then return to saucepan. Add the reserved shredded chicken and heat through. Serve with a drizzle of olive oil, a scatter of thyme and the optional crispy prosciutto. Store in a covered container, in the refrigerator for up to five days.


Prep-Ahead Low Carb chicken

 1 lb. chicken breast, cooked, cubed

4 strips bacon, cooked, crumbled 

2 additional strips, cooked, crumbled, for garnish

2 cups cauliflower rice

1/2 cup celery, chopped

3 large eggs, whisked

1/2 cup grated parmesan

1/4 cup heavy whipping cream

1 tbsp Italian seasoning

1/3 cup mozzarella cheese


Preheat oven to 350 degrees. Spray casserole dish with non-stick cooking spray.In a large mixing bowl, combine all ingredients except mozzarella. Mix until well combined.Pour mixture into prepared casserole dish. (This is where you can store the casserole until you want to serve it. Warm the casserole before adding the mozzarella.) Top with mozzarella.Bake for 30 minutes. After 30 minutes, increase heat to broil and broil until mozzarella turns golden brown, about 3 minutes.Allow to cool slightly before serving. Enjoy!