Compiled by Denise Swogetinsky

Kemper Messenger



We all need that casserole we can take to pot luck dinners. Something with a wow factor, but something we can eat and not spoil our low carb diet. Something we know we can eat and not worry about the extra carbs in it. Well, again with planning and moderation, we can be a success.



Chicken Bacon Ranch Casserole (6 carbs)

1 1/2 pounds boneless skinless chicken breasts (about 4 cut into <1-inch chunks)

4 strips bacon

12 ounces broccoli florets

8 ounces shredded cheddar cheese

4 ounces shredded mozzarella cheese

4 ounces mayonnaise (1/2 cup)

4 ounces sour cream (1/2 cup)

3 cloves garlic (minced)

2 tablespoons fresh parsley (minced)

1 tablespoon white vinegar

1/2 teaspoon coarsely ground black pepper

1/2 teaspoon salt

1/4 teaspoon cayenne



Preheat the oven to 375 F. Prepare a 9x13 inch casserole baking dish. In a mixing bowl, combine all ranch dressing ingredients and stir until smooth. Set aside. In a wide pan over medium heat, cook bacon slices for 5 to 10 minutes until crispy, turning them occasionally.

Transfer to a paper towel lined plate to drain, reserving bacon grease on the pan.

When cool, crumble into small pieces. Add chopped chicken to the pan with bacon grease. Saute for 5 to 10 minutes over medium to medium-high heat until cooked through, flipping and stirring frequently. Turn off the heat and set aside. While waiting for the bacon and chicken to cook, microwave the broccoli for 3-4 minutes or until tender. Directly in the baking dish: add chicken, broccoli, ranch dressing, about 2/3 of each cheese, and about 2/3 of the bacon. Stir everything until well-mixed. Top with remaining cheese and bacon. Bake at 375 F until heated through and bubbling, about 25 minutes.



Low Carb 

Hamburger 

Casserole (8 carbs)

1 large head cauliflower

1 pound ground beef

1 teaspoon cumin

1 teaspoon paprika

1/2 teaspoon dried oregano

Sea salt and pepper to taste

1 cup coconut milk or heavy whipping cream

1 cup chicken bone broth

2 eggs

1/4 cup sliced almonds



Preheat the oven to 350 degrees. Cut the cauliflower into florets and discard the core, then cut the cauliflower into even smaller and more uniform pieces. Place a steamer pot over medium heat with a few inches of water, add the cauliflower into the top and season with salt. Steam the cauliflower until aldente (barely cooked) and then remove it from heat and set aside uncovered. Place the ground beef in a frying pan over medium heat and season liberally with salt and pepper, cumin, paprika, and oregano. Break up the beef into small pieces with a spatula while cooking.  When the meat is mostly cooked remove it from the heat and set aside. Beat the eggs, cream and broth together with a pinch of salt and pepper in a bowl. In a casserole pan layer the cauliflower and ground beef until it is used up. Pour the egg mixture over it, making sure the meat and cauliflower is covered. Bake the casserole for 40 to 45 minutes until the center is set. Add the sliced almonds and broil for 2-3 minutes. Let it cool for 5 minutes then serve and enjoy.



Low-Carb Philly Cheese Steak 

Casserole (5 carbs)

1 1/2 pounds sirloin steak (Butcher Box, sliced into thin strips)

1 teaspoon steak seasoning (I like McCormick's Montreal Steak Seasoning)

salt

pepper

1 cup green peppers (sliced)

1 cup mushrooms

1 cup onion (chopped)

2 garlic cloves (chopped)

2 ounces cream cheese

1 teaspoon Worcestershire sauce

2 eggs

1/2 cup heavy whipping cream

1/2 cup parmesan reggiano cheese (shredded)

5 slices provolone cheese (sliced into small pieces)



Preheat oven to 350 degrees. Add the Butcher Box steak to a skillet on medium-high heat. Season the steak with steak seasoning, salt, and pepper. Cook for 2-3 minutes, flipping both sides of the steak. Add the green peppers, onion, garlic, and mushroom to the skillet. Cook until the vegetables are soft and the meat is no longer pink. If there is any excess fat in the skillet, drain it. This step is important. If there is excess liquid it will cause the casserole to have a soupy residue underneath. Add the Worcestershire sauce and cream cheese. Cook until the cream cheese has melted. Remove the skillet from heat. In a medium bowl, combine the eggs, shredded parmesan reggiano cheese, and heavy cream. Spray an 8 x 11 or 9x9 baking dish (I used 8 x11) with oil or cooking spray. Pour the steak mixture into the dish.  Drizzle the liquid egg and cheese mixture on top. Top with the provolone cheese slices. Bake for 15-20 minutes or until the cheese begins to bubble. Mine was ready around 18. Cool before serving.



Low Carb Mexican Chicken Casserole 

(3 carbs)

1 Lb Boneless Skinless Chicken Breast

2 Tablespoons Olive Oil

1 Red Bell Pepper

1 White or Red Onion

2 Teaspoons Salt

1 Teaspoon Pepper

1 Tablespoon Chili Powder

1 Tablespoon Cumin

2 Teaspoons Dried Oregano

1/2 Cups Sour Cream

1 Cup Salsa spicy or mild depending on preference

1/4 Cup Heavy Cream

1 Cup Pepper Jack Cheese shredded

Cilantro to garnish



Preheat oven to 350F. Cook the chicken anyway you’d like. Allow chicken to cool, then shred it into bite sized pieces. Chop bell pepper and onion. Add them to a pan with olive oil, salt and pepper, and saute until softened. Remove from heat. In a bowl, mix chili powder, cumin and oregano. Add sour cream, salsa, cooked veggies and shredded chicken and stir to combine. Pour contents of bowl into an 8x8 casserole dish or large skillet (I used my 9” skillet, which I also used to sauté the veggies — one dish for the win!). Pour heavy cream evenly over the top and sprinkle with shredded cheese. Bake for 30 minutes, or until casserole is warmed all the way through and the cheese has lightly browned.