Enjoy this tasty low carb zucchini noodle casserole as a side dish for a main meal or brunch. It's got an egg base and a crunchy gluten free topping.
With the temperatures here in Connecticut consistently going above 70 degrees F, it won't be long until it's zucchini season. We are planning to plant our summer garden out in the backyard in a few more weeks when the threat of any frost has past.
Zucchini plants usually do well for us as long as we keep the bug away. Since I got my spiralizer, zucchini is my most favorite veggie to spiralize. This low carb spiralized zucchini casserole is something that I quickly put together one night this week after work as a vegetable side dish for some chicken I made.
I'm not sure if it's because more people are turning to a low carb diet, but I've been having trouble finding pork rinds in the grocery stores lately. I finally found a stash at our local Walmart Supercenter when I was picking up some chips for a party.
I always look for them in the chip aisle so maybe they are hiding out somewhere else. Some people do make these at home, but then I'd have to find a place to get the skins. It's just easier to buy them in a bag as I don't have a lot of free time these days. Even our local Aldi's doesn't seem to have the pork rinds in stock lately.
As I try to cut back more on carbs, it's really hard for me to give up fruits and vegetables. Now that I have started to pay more attention to my total daily carb intake, I've realized the majority of my carbs come from vegetables as well as berries which are my favorite low carb fruits.
I didn't realize how many carbs there are in zucchini until I began to take a better look at the nutritional information which shows only about 25% of the carbs are fiber. This is significant for me as I am now counting total carbs rather than net so I can better maintain my weight.
I divided this spiralized zucchini casserole into six large pieces. When I calculated the nutritional information, each piece has about 4.5 total carbs. That doesn't seem too bad, but I'd like to keep my total carb limit at about 20 grams. So one serving of this casserole uses up about a fourth of my carb limit.
To make things work, I'm going to have to cut back on my portion sizes when eating fruits and vegetables. I don't think I'm ready to completely give these up yet because we usually get a lot of fruits and vegetables from our gardens in the summer and it would be really difficult for me not to eat them.
The base of this spiralized zucchini casserole is held together with eggs so it would be a nice dish to serve at brunch. I've been trying to sneak more eggs into my diet after realizing how healthy they are.
A lot of people still believe that eggs are bad for you, but if you look at all the vitamins and minerals in a large egg, it's easy to see that they are quite nutritious. Just because eggs are high in cholesterol doesn't mean they adversely affect blood cholesterol. It's been shown that eating eggs actually increases the "good" cholesterol which has been shown to reduce the risk of many diseases.
Zucchini Noodle Casserole
- 3 medium zucchini spiralized
- 3 eggs beaten
- 1 teaspoon garlic powder
- ½ teaspoon salt
- ½ teaspoon Cajun seasoning
- ½ cup crushed pork rinds optional
- 6 tablespoons grated Asiago or Parmesan cheese, divided
- Preheat oven to 375°F
- Grease a 9x13-inch baking pan with butter.
- Spiralize zucchini into large bowl. Add the eggs, 2 tablespoons of the cheese, garlic powder, salt and cajun seasoning. Combine well.
- Pour zucchini mixture into prepared pan and spread evenly.
- Sprinkle pork rinds, if using, and remaining ¼ cup cheese on top.
- Cover pan with foil and bake for 30 minutes.
- Remove foil and continue to bake for another 15 minutes or until nicely browned on top.
Array ( [calories] => 110 [carbohydrates] => 4.5 [protein] => 9.7 [fat] => 6.6 [sodium] => 399 [fiber] => 1 )
Notes on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
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