35+ Tasty Friday Low Sodium Casserole Recipes to Try Today

Fridays are the perfect time to unwind and enjoy a comforting, satisfying meal as you prepare for the weekend.

But if you’re watching your sodium intake, you might think that hearty, flavorful casseroles are off the table.

Think again!

With a little creativity and the right ingredients, you can whip up delicious low sodium casseroles that are just as rich in flavor as their traditional counterparts.

Whether you’re craving a savory chicken bake, a veggie-packed casserole, or a cheesy delight, there’s a low sodium version for every taste.

In this article, we’ve compiled over 35 fantastic low sodium casserole recipes to help you create the ultimate Friday night feast — all without compromising on flavor!

35+ Tasty Friday Low Sodium Casserole Recipes to Try Today

By choosing low sodium casseroles, you can indulge in your favorite comfort foods without worrying about excess salt.

These 35+ recipes are perfect for creating a hearty and delicious meal that fits your health-conscious lifestyle.

Whether you’re planning a cozy family dinner or a casual Friday night with friends, these casseroles are sure to satisfy your taste buds and leave everyone feeling nourished.

So go ahead, get your casserole dish ready, and enjoy the perfect low sodium meal to start your weekend off right!

Zucchini Noodle Casserole

This low-sodium zucchini noodle casserole offers a delicious, healthy, and satisfying option for a Friday lunch. With the perfect balance of vegetables, lean protein, and creamy cheese, this keto-friendly dish is both filling and low-carb, making it an excellent choice for those looking to stay on track with a healthy lifestyle while enjoying a comforting meal.

Ingredients:

• 4 medium zucchini, spiralized into noodles
• 1 lb ground turkey or chicken (lean)
• 1 cup shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1 cup unsweetened almond milk
• 2 cloves garlic, minced
• 1 small onion, chopped
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon black pepper
• 1/4 teaspoon onion powder
• 1 tablespoon olive oil
• Fresh parsley for garnish (optional)

Instructions:

1. Preheat your oven to 375°F (190°C) and grease a casserole dish with olive oil.
2. Heat a large skillet over medium heat and cook the ground turkey or chicken with the garlic and onion until the meat is fully cooked. Drain any excess fat.
3. Add the almond milk, oregano, basil, black pepper, and onion powder to the skillet, stirring until everything is well combined. Let the mixture simmer for about 5 minutes.
4. While the sauce simmers, prepare the zucchini noodles. You can sauté them in a pan with olive oil for 2-3 minutes or just place them raw for a firmer texture.
5. Layer the zucchini noodles at the bottom of the casserole dish. Pour the turkey and sauce mixture on top, and then sprinkle the shredded mozzarella and Parmesan cheese evenly over the casserole.
6. Bake in the preheated oven for 20-25 minutes, or until the cheese is golden and bubbly.
7. Garnish with fresh parsley before serving.

This zucchini noodle casserole is a versatile and delicious meal that’s perfect for a low-carb keto lunch. It’s packed with flavors and can be made ahead of time, offering a quick and nutritious option when you’re in a rush. The use of zucchini noodles instead of traditional pasta makes it lighter, while the blend of cheeses and lean protein keeps you feeling satisfied. The dish is also low in sodium, ensuring you stay on track with your health goals.

Cauliflower Mac and Cheese Casserole

This cauliflower mac and cheese casserole is a perfect way to satisfy your mac and cheese cravings without the carbs and excess sodium. The cauliflower provides a great texture, and the rich, creamy cheese sauce will make this keto casserole dish feel indulgent. It’s a great Friday lunch that’s both low-sodium and low-carb.

Ingredients:

• 1 large head of cauliflower, cut into florets
• 2 cups shredded sharp cheddar cheese
• 1/2 cup cream cheese
• 1/2 cup unsweetened almond milk
• 1 tablespoon butter
• 1/2 teaspoon garlic powder
• 1/4 teaspoon ground mustard
• 1/4 teaspoon black pepper
• Salt substitute to taste (optional)
• 1 tablespoon olive oil (for greasing the dish)
• Fresh chives or parsley for garnish

Instructions:

1. Preheat your oven to 375°F (190°C) and grease a casserole dish with olive oil.
2. Steam the cauliflower florets for 8-10 minutes until tender but still firm. Drain and set aside.
3. In a medium saucepan, melt butter over medium heat. Add the cream cheese, almond milk, garlic powder, mustard, and black pepper. Stir until the mixture is smooth and creamy.
4. Gradually add the shredded cheddar cheese, stirring until fully melted and the sauce is thickened.
5. Combine the steamed cauliflower with the cheese sauce, mixing gently to coat evenly.
6. Pour the cauliflower and cheese mixture into the prepared casserole dish and bake for 15-20 minutes, or until the top is golden and bubbly.
7. Garnish with fresh chives or parsley before serving.

This cauliflower mac and cheese casserole is the perfect comfort food for anyone following a low-sodium, low-carb diet. The cauliflower takes on a similar texture to pasta, making it a fantastic alternative in a keto-friendly dish. The creamy cheese sauce is rich and satisfying, making it hard to believe it’s a healthier option. Plus, the recipe is simple to make, requires only a few ingredients, and can be stored for a couple of days, making it a great make-ahead meal for a busy week.

Chicken and Broccoli Alfredo Casserole

The chicken and broccoli Alfredo casserole is a deliciously creamy and satisfying dish, ideal for a low-sodium and keto-friendly lunch. This casserole combines tender chicken, fresh broccoli, and a rich Alfredo sauce, offering a well-balanced meal that keeps you full without the carbs or excess sodium. It’s perfect for a busy Friday when you want to enjoy something comforting but nutritious.

Ingredients:

• 2 boneless, skinless chicken breasts, diced
• 1 cup fresh broccoli florets
• 1/2 cup heavy cream
• 1/2 cup unsweetened almond milk
• 1 cup grated Parmesan cheese
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon black pepper
• Salt substitute to taste (optional)
• 1/4 cup shredded mozzarella cheese (optional, for topping)

Instructions:

1. Preheat the oven to 375°F (190°C) and lightly grease a casserole dish with olive oil.
2. In a large skillet, heat olive oil over medium heat. Add the diced chicken and cook until browned and cooked through, about 6-8 minutes. Remove from the skillet and set aside.
3. In the same skillet, sauté garlic for 1 minute, then add the heavy cream and almond milk. Bring to a simmer, stirring to combine.
4. Stir in the Parmesan cheese, nutmeg, black pepper, and salt substitute, simmering until the sauce thickens, about 5-7 minutes.
5. Add the cooked chicken and broccoli florets to the casserole dish, pouring the Alfredo sauce over the mixture and tossing to combine.
6. If desired, sprinkle shredded mozzarella cheese on top for an extra layer of flavor.
7. Bake for 20-25 minutes, or until the casserole is hot and the top is slightly golden.

This chicken and broccoli Alfredo casserole is a great low-sodium, low-carb option for lunch. It combines lean protein, healthy veggies, and a rich, creamy Alfredo sauce that satisfies your cravings without the guilt. The dish is high in protein and fiber while keeping your sodium intake in check. It can be made in advance and reheated for a quick and easy meal, making it a perfect choice for a Friday lunch. With its flavorful ingredients and simple preparation, this casserole is sure to become a favorite in your keto-friendly meal rotation.

Spaghetti Squash and Ground Beef Casserole

This spaghetti squash and ground beef casserole is a hearty and satisfying meal that’s low-sodium and keto-friendly. The spaghetti squash acts as a low-carb substitute for pasta, making it the perfect option for those looking to reduce their carb intake. Combined with flavorful ground beef, cheese, and spices, this casserole is both comforting and healthy, making it an excellent choice for a Friday lunch.

Ingredients:

• 1 medium spaghetti squash
• 1 lb ground beef (lean)
• 1/2 cup shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1/2 cup unsweetened tomato sauce (no added salt)
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried oregano
• 1/4 teaspoon black pepper
• Olive oil for greasing the dish
• Fresh basil for garnish (optional)

Instructions:

1. Preheat your oven to 375°F (190°C) and grease a casserole dish with olive oil.
2. Cut the spaghetti squash in half lengthwise and remove the seeds. Drizzle the inside with olive oil, then place the halves cut side down on a baking sheet.
3. Roast the squash in the oven for 35-40 minutes, or until the flesh is tender and easily scraped with a fork.
4. While the squash is roasting, cook the ground beef in a skillet over medium heat until browned. Drain any excess fat.
5. Add the garlic powder, onion powder, oregano, black pepper, and tomato sauce to the beef, and stir to combine. Let it simmer for 5-7 minutes.
6. Once the spaghetti squash is done, use a fork to scrape the flesh into noodle-like strands and place them in the prepared casserole dish.
7. Top with the beef mixture, and sprinkle mozzarella and Parmesan cheese on top.
8. Bake for an additional 15 minutes, or until the cheese is melted and bubbly.
9. Garnish with fresh basil before serving.

This spaghetti squash and ground beef casserole offers a fantastic low-carb, keto-friendly option for a filling and flavorful lunch. The spaghetti squash mimics traditional pasta but without the carbs, while the lean ground beef adds richness and protein. The cheesy topping creates a satisfying, comforting dish, and the spices bring everything together perfectly. This casserole can be prepped ahead of time, making it a great option for busy days when you want a low-sodium and satisfying meal.

Eggplant Parmesan Casserole

This low-sodium eggplant Parmesan casserole provides all the flavor of a traditional Italian dish without the excess carbs and sodium. The eggplant is breaded with almond flour and baked until tender, then layered with marinara sauce and mozzarella cheese for a satisfying, keto-friendly meal. It’s an excellent choice for those looking to enjoy a comforting, cheesy dish while staying on track with their health goals.

Ingredients:

• 2 medium eggplants, sliced into 1/2-inch rounds
• 1 cup almond flour
• 1/2 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1/4 teaspoon black pepper
• 1 egg, beaten
• 1 1/2 cups unsweetened marinara sauce (no added salt)
• 1 1/2 cups shredded mozzarella cheese
• Olive oil for greasing the dish
• Fresh basil for garnish

Instructions:

1. Preheat your oven to 375°F (190°C) and grease a casserole dish with olive oil.
2. In a shallow bowl, combine the almond flour, Parmesan cheese, garlic powder, oregano, and black pepper.
3. Dip the eggplant slices into the beaten egg, then coat them with the almond flour mixture. Arrange them in a single layer on a baking sheet and bake for 20-25 minutes, flipping halfway through, until golden and tender.
4. Spread a thin layer of marinara sauce on the bottom of the casserole dish.
5. Layer half of the baked eggplant slices over the sauce, followed by half of the remaining marinara sauce and half of the mozzarella cheese.
6. Repeat the layering process with the remaining eggplant, sauce, and cheese.
7. Bake the casserole for 20 minutes, or until the cheese is melted and bubbly.
8. Garnish with fresh basil before serving.

This eggplant Parmesan casserole is a perfect low-carb, low-sodium alternative to the classic version. The eggplant provides a hearty texture that pairs perfectly with the tangy marinara sauce and melty mozzarella cheese. By using almond flour for breading, this dish remains keto-friendly while delivering all the comfort and flavors you crave. It’s a great make-ahead option and can be easily reheated for a delicious lunch throughout the week.

Shrimp and Asparagus Casserole

This shrimp and asparagus casserole is an elegant yet simple dish that’s both low-sodium and keto-friendly. Packed with shrimp, tender asparagus, and a creamy cheese sauce, this casserole is rich in protein and flavor, making it a perfect Friday lunch for those who want a light yet filling meal. It’s also quick to prepare, making it a great choice for busy days.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1 bunch fresh asparagus, trimmed and cut into 2-inch pieces
• 1/2 cup heavy cream
• 1/4 cup unsweetened almond milk
• 1 cup shredded cheddar cheese
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1/2 teaspoon lemon zest
• 1/4 teaspoon black pepper
• Salt substitute to taste (optional)
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 375°F (190°C) and grease a casserole dish with olive oil.
2. In a large skillet, heat olive oil over medium heat. Add the shrimp and cook for 2-3 minutes per side, or until pink and cooked through. Remove the shrimp and set aside.
3. In the same skillet, sauté the garlic for 1 minute, then add the asparagus and cook for 4-5 minutes until just tender.
4. Add the heavy cream, almond milk, lemon zest, black pepper, and salt substitute to the skillet. Stir to combine and let the sauce simmer for 3-4 minutes.
5. Remove the skillet from the heat and stir in the shredded cheddar cheese until the sauce is creamy and smooth.
6. Add the cooked shrimp back into the skillet, mixing gently to combine.
7. Pour the shrimp and asparagus mixture into the prepared casserole dish and bake for 15 minutes, or until the casserole is hot and bubbly.
8. Garnish with fresh parsley before serving.

This shrimp and asparagus casserole is a light, keto-friendly meal that’s full of flavor and easy to make. The combination of tender shrimp and asparagus in a creamy cheese sauce makes for a satisfying and nutritious lunch. It’s a great choice for anyone looking to enjoy a low-sodium, low-carb meal that’s both comforting and elegant. Plus, it’s quick enough to prepare for a weeknight meal but fancy enough for a weekend lunch or dinner.

Spinach and Artichoke Chicken Casserole

This spinach and artichoke chicken casserole is a creamy, low-sodium, and keto-friendly dish that’s packed with flavor. It combines tender chicken with a rich spinach and artichoke mixture, topped with melted cheese for a comforting, satisfying meal. With its balance of protein and veggies, this casserole is perfect for a Friday lunch that’s healthy yet indulgent.

Ingredients:

• 2 boneless, skinless chicken breasts, cooked and shredded
• 1 cup frozen spinach, thawed and drained
• 1 can (14 oz) artichoke hearts, drained and chopped
• 1/2 cup cream cheese, softened
• 1/2 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1/4 cup unsweetened almond milk
• 1 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried basil
• 1 tablespoon olive oil for greasing the casserole dish

Instructions:

1. Preheat the oven to 375°F (190°C) and grease a casserole dish with olive oil.
2. In a large mixing bowl, combine the shredded chicken, spinach, artichoke hearts, cream cheese, mozzarella cheese, Parmesan cheese, almond milk, garlic powder, black pepper, and basil. Stir well to combine.
3. Transfer the mixture into the prepared casserole dish and spread it evenly.
4. Bake for 20-25 minutes, or until the top is golden and bubbly.
5. Let the casserole rest for a few minutes before serving.

dish that doesn’t skimp on flavor. The creamy spinach and artichoke mixture pairs beautifully with the tender chicken, creating a meal that is both comforting and nourishing. It’s easy to prepare and can be made ahead of time, making it an excellent choice for a busy Friday lunch or dinner. This dish is sure to become a go-to favorite in your low-carb meal rotation.

Bacon-Wrapped Asparagus Casserole

This bacon-wrapped asparagus casserole is a deliciously savory, low-sodium, and keto-friendly dish that’s sure to satisfy your cravings. The combination of crispy bacon and tender asparagus creates a wonderful contrast in texture, while the rich cheese sauce ties everything together. Perfect for a Friday lunch or dinner, this dish is quick, easy, and full of flavor.

Ingredients:

• 1 lb fresh asparagus, trimmed
• 10 slices of bacon
• 1/2 cup heavy cream
• 1/2 cup unsweetened almond milk
• 1 cup shredded cheddar cheese
• 1/4 teaspoon garlic powder
• 1/4 teaspoon black pepper
• Salt substitute to taste (optional)
• Fresh parsley for garnish (optional)

Instructions:

1. Preheat your oven to 375°F (190°C) and grease a casserole dish with olive oil.
2. Wrap each asparagus spear with a slice of bacon, then arrange them in a single layer in the prepared casserole dish.
3. In a small saucepan, combine the heavy cream and almond milk over medium heat. Stir in the shredded cheddar cheese, garlic powder, black pepper, and salt substitute, cooking until the sauce is smooth and thickened.
4. Pour the cheese sauce over the bacon-wrapped asparagus in the casserole dish, ensuring it’s evenly distributed.
5. Bake for 20-25 minutes, or until the bacon is crispy and the cheese sauce is bubbly.
6. Garnish with fresh parsley before serving.

The bacon-wrapped asparagus casserole is a low-sodium, keto-friendly dish that perfectly combines savory bacon with fresh asparagus and a creamy cheese sauce. It’s a simple, yet indulgent meal that’s perfect for a Friday lunch or a light dinner. The crispy bacon and tender asparagus make for a delightful texture combination, while the cheese sauce adds richness and flavor. This dish is quick to prepare and can be made ahead of time, making it ideal for busy days or meal prepping.

Broccoli and Cheddar Chicken Casserole

This broccoli and cheddar chicken casserole is a creamy, low-sodium, and keto-friendly meal that’s perfect for lunch. Packed with protein, fiber, and healthy fats, this dish combines tender chicken with fresh broccoli and a cheesy sauce for a comforting, satisfying meal. It’s an excellent choice for those looking for a simple yet delicious low-carb option.

Ingredients:

• 2 boneless, skinless chicken breasts, cooked and shredded
• 1 large head of broccoli, cut into florets
• 1/2 cup cream cheese, softened
• 1/2 cup shredded cheddar cheese
• 1/4 cup unsweetened almond milk
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• Salt substitute to taste (optional)
• 1 tablespoon olive oil for greasing the casserole dish

Instructions:

1. Preheat the oven to 375°F (190°C) and grease a casserole dish with olive oil.
2. Steam or blanch the broccoli florets until tender, about 4-5 minutes. Drain and set aside.
3. In a mixing bowl, combine the shredded chicken, cream cheese, shredded cheddar cheese, almond milk, garlic powder, black pepper, and salt substitute. Stir well to combine.
4. Add the steamed broccoli to the mixture and gently stir to incorporate.
5. Transfer the mixture to the prepared casserole dish and spread it evenly.
6. Bake for 20-25 minutes, or until the top is golden and bubbly.
7. Let the casserole rest for a few minutes before serving.

his broccoli and cheddar chicken casserole is a hearty, low-sodium, and keto-friendly meal that’s perfect for anyone seeking a filling, flavorful lunch. The combination of tender chicken, vibrant broccoli, and creamy cheddar cheese creates a deliciously rich dish. It’s easy to prepare and can be made in advance, making it a great choice for a busy week. This casserole offers a great way to enjoy a low-carb, low-sodium meal while still feeling satisfied and nourished.

Turkey and Kale Casserole

This turkey and kale casserole is a nutrient-packed, low-sodium, and keto-friendly dish that makes a great Friday lunch. The lean turkey provides protein, while the kale offers fiber and vitamins, making it a perfect combination for a healthy meal. With a creamy, cheesy base, this casserole is satisfying without being too heavy, and it’s easy to prepare for a quick and wholesome lunch.

Ingredients:

• 1 lb ground turkey (lean)
• 4 cups kale, chopped
• 1/2 cup unsweetened almond milk
• 1/2 cup cream cheese, softened
• 1/2 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon black pepper
• Olive oil for greasing the casserole dish

Instructions:

1. Preheat the oven to 375°F (190°C) and grease a casserole dish with olive oil.
2. In a large skillet, cook the ground turkey over medium heat until browned and cooked through. Drain any excess fat.
3. Add the chopped kale to the skillet and cook until it wilts, about 3-4 minutes.
4. In a separate bowl, combine the almond milk, cream cheese, shredded mozzarella, Parmesan, garlic powder, onion powder, and black pepper. Stir until the cheese melts and the mixture is smooth.
5. Add the turkey and kale mixture to the bowl with the cheese sauce and stir to combine.
6. Pour the mixture into the prepared casserole dish and spread evenly.
7. Bake for 20-25 minutes, or until the top is golden and bubbly.
8. Let the casserole rest for a few minutes before serving.

This turkey and kale casserole is a wonderful low-sodium, keto-friendly option that provides a good mix of protein, healthy fats, and fiber. The creamy cheese sauce and tender turkey make the dish rich and satisfying, while the kale adds a nutritious, flavorful punch. This casserole is not only delicious but also easy to make and can be stored in the fridge for quick reheating throughout the week.

Creamy Mushroom and Cauliflower Casserole

A rich, creamy, and comforting low-sodium mushroom and cauliflower casserole, this dish is perfect for a keto lunch. The cauliflower serves as a wonderful base, mimicking the texture of traditional mashed potatoes, while the mushrooms add a savory depth of flavor. Topped with melted cheese and baked until bubbly, this casserole is sure to become a favorite for those looking to indulge in a healthy, low-carb meal.

Ingredients:

• 1 large head of cauliflower, cut into florets
• 2 cups mushrooms, sliced
• 1/2 cup cream cheese, softened
• 1/2 cup unsweetened almond milk
• 1/2 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1/4 teaspoon black pepper
• Salt substitute to taste (optional)
• Olive oil for greasing the casserole dish

Instructions:

1. Preheat the oven to 375°F (190°C) and grease a casserole dish with olive oil.
2. Steam or boil the cauliflower florets for about 10 minutes, until tender. Drain well and mash the cauliflower until smooth.
3. In a large skillet, sauté the sliced mushrooms and minced garlic in a bit of olive oil until the mushrooms are soft and browned, about 5-7 minutes.
4. In a mixing bowl, combine the mashed cauliflower, cream cheese, almond milk, mozzarella, Parmesan, thyme, black pepper, and salt substitute. Stir until smooth.
5. Add the sautéed mushrooms to the cauliflower mixture and stir to combine.
6. Pour the mixture into the prepared casserole dish and spread it evenly.
7. Bake for 20-25 minutes, or until the casserole is golden and bubbly.
8. Let it cool for a few minutes before serving.

This creamy mushroom and cauliflower casserole is a perfect low-sodium, keto-friendly dish for those who crave comfort food but want to stay on track with their healthy eating goals. The cauliflower provides a satisfying base, while the mushrooms give the casserole a rich, savory flavor. The melted cheese and creamy texture make this dish indulgent without being heavy, making it a fantastic option for lunch or dinner.

Lemon Garlic Shrimp and Broccoli Casserole

This lemon garlic shrimp and broccoli casserole is a fresh and flavorful dish that’s both low-sodium and keto-friendly. The shrimp adds a burst of protein, while the broccoli brings fiber and vitamins. The lemon and garlic infuse the casserole with zesty, aromatic flavors, making it a light but filling meal that’s perfect for a Friday lunch.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1 large head of broccoli, cut into florets
• 1/2 cup unsweetened almond milk
• 1/4 cup grated Parmesan cheese
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon lemon zest
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon black pepper
• Salt substitute to taste (optional)

Instructions:

1. Preheat the oven to 375°F (190°C) and grease a casserole dish with olive oil.
2. In a large skillet, heat olive oil over medium heat. Add the shrimp and cook for 2-3 minutes per side until they are pink and opaque. Remove from the skillet and set aside.
3. In the same skillet, sauté the minced garlic for 1 minute, then add the broccoli florets. Cook for 3-4 minutes until the broccoli begins to soften.
4. In a mixing bowl, combine the almond milk, Parmesan cheese, lemon zest, lemon juice, black pepper, and salt substitute. Stir until smooth.
5. Add the cooked shrimp and broccoli to the bowl with the sauce and toss gently to coat.
6. Transfer the mixture into the prepared casserole dish and spread evenly.
7. Bake for 15-20 minutes, or until the casserole is hot and bubbly.
8. Let the casserole cool for a few minutes before serving.

This lemon garlic shrimp and broccoli casserole is a refreshing and flavorful keto-friendly dish that’s full of protein and nutrients. The shrimp pairs wonderfully with the lemony garlic sauce, while the broccoli adds a satisfying crunch and vibrancy to the dish. It’s a light yet filling meal, perfect for anyone looking for a low-sodium, low-carb option for lunch. With its bright flavors and simple ingredients, this casserole is sure to become a favorite in your keto lunch rotation.

Zucchini and Ground Beef Casserole

This zucchini and ground beef casserole is a low-sodium, keto-friendly dish that’s both hearty and healthy. The zucchini serves as a light and refreshing base, complementing the savory ground beef and cheesy topping. With simple ingredients and a quick cooking time, this casserole is perfect for a flavorful Friday lunch that doesn’t sacrifice on taste or nutrition.

Ingredients:

• 2 medium zucchinis, sliced thinly
• 1 lb ground beef (lean)
• 1/2 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1/2 cup unsweetened tomato sauce (no added salt)
• 1 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• 1/4 teaspoon black pepper
• Olive oil for greasing the casserole dish

Instructions:

1. Preheat your oven to 375°F (190°C) and grease a casserole dish with olive oil.
2. In a large skillet, cook the ground beef over medium heat until browned. Drain any excess fat.
3. Add the garlic powder, oregano, black pepper, and tomato sauce to the beef and stir to combine. Let it simmer for 5 minutes to meld the flavors.
4. In the prepared casserole dish, layer half of the zucchini slices on the bottom.
5. Top the zucchini with half of the ground beef mixture.
6. Repeat the layering with the remaining zucchini and ground beef.
7. Sprinkle the shredded mozzarella and Parmesan cheese on top.
8. Bake for 20-25 minutes, or until the cheese is melted and golden brown.
9. Let it cool for a few minutes before serving.

This zucchini and ground beef casserole is a satisfying, low-sodium, and keto-friendly meal that’s full of flavor. The zucchini adds a light, fresh element to the casserole, while the ground beef provides richness and protein. The cheesy topping creates a comforting finish that makes this dish feel indulgent without being high in carbs or sodium. It’s a great option for a Friday lunch and can be made ahead of time for a quick and easy meal throughout the week.

Cauliflower and Bacon Casserole

This cauliflower and bacon casserole is a deliciously creamy, low-sodium, and keto-friendly dish that combines the natural richness of cauliflower with crispy bacon and a cheesy sauce. It’s an ideal choice for anyone craving a comforting yet healthy lunch. The crispy bacon adds savory depth to the creamy cauliflower, making this casserole a satisfying meal that’s full of flavor.

Ingredients:

• 1 large head of cauliflower, cut into florets
• 8 slices of bacon, cooked and crumbled
• 1/2 cup heavy cream
• 1/4 cup unsweetened almond milk
• 1 cup shredded cheddar cheese
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon black pepper
• Salt substitute to taste (optional)
• Olive oil for greasing the casserole dish

Instructions:

1. Preheat the oven to 375°F (190°C) and grease a casserole dish with olive oil.
2. Steam or boil the cauliflower florets for about 10 minutes until tender. Drain and mash the cauliflower until smooth.
3. In a large mixing bowl, combine the mashed cauliflower, heavy cream, almond milk, shredded cheddar cheese, garlic powder, onion powder, black pepper, and salt substitute. Stir until the mixture is smooth and creamy.
4. Add the crumbled bacon to the cauliflower mixture and stir to combine.
5. Transfer the mixture into the prepared casserole dish and spread it evenly.
6. Bake for 20-25 minutes, or until the top is golden and bubbly.
7. Let it cool for a few minutes before serving.

This cauliflower and bacon casserole is a rich, low-sodium, and keto-friendly meal that’s perfect for anyone looking for a healthy yet indulgent lunch. The creamy cauliflower base pairs perfectly with the crispy bacon, and the cheesy sauce adds a comforting touch. This dish is quick to prepare and offers a great balance of flavors and textures. It’s a great option for a Friday lunch or any day when you need a flavorful, low-carb meal.

Chicken and Avocado Casserole

This chicken and avocado casserole is a deliciously creamy, low-sodium, and keto-friendly dish that combines tender chicken with creamy avocado and a cheesy base. The avocado adds a rich texture and healthy fats, making it an excellent choice for a filling yet light lunch. This casserole is perfect for anyone following a keto diet or those looking for a flavorful, low-sodium meal.

Ingredients:

• 2 boneless, skinless chicken breasts, cooked and shredded
• 2 ripe avocados, peeled and mashed
• 1/2 cup shredded cheddar cheese
• 1/2 cup heavy cream
• 1/4 cup unsweetened almond milk
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon black pepper
• Olive oil for greasing the casserole dish

Instructions:

1. Preheat your oven to 375°F (190°C) and grease a casserole dish with olive oil.
2. In a large mixing bowl, combine the shredded chicken, mashed avocados, shredded cheddar cheese, heavy cream, almond milk, garlic powder, onion powder, and black pepper. Stir until smooth.
3. Transfer the mixture into the prepared casserole dish and spread it evenly.
4. Bake for 20-25 minutes, or until the casserole is hot and the cheese is melted.
5. Let it cool for a few minutes before serving.

This chicken and avocado casserole is a creamy, satisfying, and healthy option for a low-sodium, keto-friendly lunch. The combination of tender chicken and rich avocado creates a filling, flavorful dish, while the cheesy base adds comfort and depth. This casserole is easy to prepare and can be enjoyed as a quick lunch or made ahead for meal prep. It’s a delicious and nutritious way to enjoy a low-carb, low-sodium meal that doesn’t compromise on flavor.

Note: More recipes are coming soon!