31+ Tasty Keto Broccoli Cauliflower Recipes for Every Meal

If you’re following a keto diet, you know that finding low-carb, nutrient-packed dishes can sometimes be a challenge.

But what if we told you that two of the most versatile, low-carb vegetables—broccoli and cauliflower—could become the star ingredients in your keto meals?

From savory casseroles and creamy soups to crispy tots and rich gratins, broccoli and cauliflower can take on so many flavors and textures that you’ll never get bored.

In this article, we’re sharing over 31 keto-friendly recipes featuring broccoli and cauliflower that will satisfy your cravings while keeping you in ketosis.

Whether you’re looking for a quick snack, a filling meal, or a crowd-pleasing side dish, these recipes will elevate your keto cooking game.

So, let’s dive in and discover how you can incorporate these superfoods into your keto lifestyle!

31+ Tasty Keto Broccoli Cauliflower Recipes for Every Meal

Incorporating broccoli and cauliflower into your keto diet is not only easy but also incredibly rewarding.

These vegetables are rich in fiber, vitamins, and minerals, making them perfect for anyone following a low-carb or ketogenic lifestyle.

With over 31 keto-friendly recipes to choose from, you’ll never run out of ideas for how to enjoy these vegetables in new and exciting ways.

From comforting casseroles to crispy sides and creamy soups, these dishes will satisfy your cravings while supporting your keto goals.

So, grab a head of broccoli or cauliflower, get cooking, and enjoy these delicious, low-carb recipes that prove healthy eating can be both flavorful and fun.

Keto Cheesy Broccoli and Cauliflower Casserole

This keto-friendly casserole is a comforting and satisfying dish with a creamy cheese sauce that perfectly complements the mild flavors of broccoli and cauliflower. It’s an ideal choice for those on a low-carb diet, combining the best of both vegetables with a rich, cheesy topping that is sure to please your taste buds.

• 1 head of broccoli, chopped into florets
• 1 head of cauliflower, chopped into florets
• 2 cups shredded cheddar cheese
• 1/2 cup heavy cream
• 1/4 cup cream cheese, softened
• 1/2 cup grated Parmesan cheese
• 2 cloves garlic, minced
• 2 tablespoons butter
• Salt and pepper to taste
• 1/2 teaspoon paprika

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large pot, steam the broccoli and cauliflower until tender (about 7-10 minutes). Drain well and set aside.
3. In a medium saucepan, melt the butter over medium heat. Add garlic and cook for 1 minute until fragrant.
4. Lower the heat and add the heavy cream and cream cheese. Stir until the cream cheese has melted completely.
5. Add the shredded cheddar cheese and Parmesan, stirring until the cheese melts and the sauce becomes smooth.
6. Season with salt, pepper, and paprika.
7. In a baking dish, combine the steamed broccoli and cauliflower. Pour the cheese sauce over the vegetables and toss to coat evenly.
8. Top with extra shredded cheese if desired.
9. Bake in the oven for 20-25 minutes, or until the top is golden and bubbly.

This casserole brings together the nutritional benefits of broccoli and cauliflower with a rich, creamy cheese sauce. It’s a wonderful low-carb comfort food, perfect for family dinners or meal prepping for the week ahead. The combination of two delicious vegetables and the cheesy topping makes this dish incredibly satisfying without sacrificing flavor.

Keto Roasted Broccoli and Cauliflower with Garlic Butter

This roasted keto-friendly side dish is bursting with flavor, thanks to the crispy edges of broccoli and cauliflower combined with the richness of garlic butter. Simple yet flavorful, it’s an excellent way to incorporate healthy vegetables into your low-carb diet.

• 1 head of broccoli, chopped into florets
• 1 head of cauliflower, chopped into florets
• 3 tablespoons olive oil
• 3 tablespoons butter, melted
• 4 cloves garlic, minced
• Salt and pepper to taste
• 1/2 teaspoon dried thyme
• 1/4 teaspoon chili flakes (optional)
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a large bowl, combine the broccoli and cauliflower florets. Drizzle with olive oil and toss to coat evenly.
3. Spread the vegetables in a single layer on a baking sheet lined with parchment paper.
4. In a small bowl, melt the butter and mix in the minced garlic, salt, pepper, thyme, and chili flakes (if using).
5. Drizzle the garlic butter mixture over the broccoli and cauliflower.
6. Roast in the oven for 25-30 minutes, flipping halfway through, until the vegetables are golden brown and crispy on the edges.
7. Garnish with fresh parsley before serving.

This roasted broccoli and cauliflower dish is full of flavor and texture, with the crispy roasted vegetables providing a satisfying bite. The garlic butter gives it an irresistible richness, and the combination of herbs and spices elevates the taste even further. It’s perfect as a side dish for any keto meal, providing essential nutrients without any carbs to worry about.

Keto Broccoli and Cauliflower Soup

A comforting, creamy soup made with broccoli and cauliflower is the perfect way to enjoy these vegetables on a keto diet. This low-carb soup is rich, velvety, and flavorful, making it an excellent choice for chilly days or as a light meal that won’t derail your carb count.

• 1 head of broccoli, chopped into florets
• 1 head of cauliflower, chopped into florets
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups chicken broth (or vegetable broth)
• 1 cup heavy cream
• 2 tablespoons olive oil
• 1/2 cup shredded cheddar cheese
• Salt and pepper to taste
• Fresh herbs for garnish (optional)

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, cooking until softened and fragrant (about 5 minutes).
2. Add the broccoli and cauliflower florets to the pot and stir for a couple of minutes.
3. Pour in the chicken broth and bring to a simmer. Cook for 15-20 minutes, or until the vegetables are tender.
4. Using an immersion blender or regular blender, puree the soup until smooth. If you prefer a chunkier texture, blend partially.
5. Return the soup to the pot and stir in the heavy cream. Simmer for another 5 minutes, adjusting the seasoning with salt and pepper.
6. Stir in the shredded cheddar cheese and cook until melted and incorporated into the soup.
7. Serve hot, garnished with fresh herbs if desired.

This soup is the perfect keto comfort food, packed with nutrients from both broccoli and cauliflower while being creamy and rich. The addition of cheddar cheese adds a delicious depth of flavor, making each spoonful feel indulgent. This dish is a great option for meal prep or a cozy weeknight dinner that will keep you feeling full without the carbs.

Keto Broccoli and Cauliflower Gratin

This creamy and cheesy gratin is a delightful way to enjoy broccoli and cauliflower, elevated by a decadent combination of cheese and a rich, buttery sauce. It’s a perfect side dish for any keto meal, and the crispy top adds a delightful texture that will have everyone reaching for seconds.

• 1 head of broccoli, chopped into florets
• 1 head of cauliflower, chopped into florets
• 2 tablespoons butter
• 1 cup heavy cream
• 1/2 cup cream cheese, softened
• 1 cup shredded Gruyère cheese
• 1 cup shredded cheddar cheese
• Salt and pepper to taste
• 1/4 teaspoon nutmeg
• 1/4 cup grated Parmesan cheese

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Steam the broccoli and cauliflower florets until they’re tender, about 7-10 minutes. Drain thoroughly and set aside.
3. In a saucepan, melt the butter over medium heat. Add the heavy cream and cream cheese, stirring constantly until the mixture is smooth and creamy.
4. Add the Gruyère cheese and cheddar cheese, stirring until they’re completely melted and the sauce is thickened. Season with salt, pepper, and nutmeg.
5. In a baking dish, arrange the steamed broccoli and cauliflower. Pour the cheesy cream sauce over the vegetables and toss to coat evenly.
6. Sprinkle the grated Parmesan cheese on top.
7. Bake for 20-25 minutes, until the top is golden and bubbly.

This gratin combines the mild flavors of broccoli and cauliflower with a rich, creamy sauce that’s both indulgent and satisfying. The melted cheeses create a luscious texture, while the Parmesan topping adds a touch of crispiness. It’s a great way to turn simple vegetables into a luxurious, keto-friendly dish that works well as a side or even as a main course.

Keto Broccoli and Cauliflower Stir-Fry

A quick and flavorful stir-fry with broccoli, cauliflower, and an assortment of savory ingredients, this dish is perfect for busy weeknights. It’s keto-friendly, low in carbs, and high in flavor, with the vegetables retaining their crunchy texture while absorbing the delicious sauce.

• 1 head of broccoli, chopped into florets
• 1 head of cauliflower, chopped into florets
• 1 tablespoon olive oil
• 2 tablespoons soy sauce (or coconut aminos for a gluten-free version)
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 1 tablespoon rice vinegar
• 1/4 teaspoon red pepper flakes (optional)
• 2 tablespoons sesame seeds
• Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a large skillet or wok over medium-high heat.
2. Add the broccoli and cauliflower florets, stir-frying for about 5 minutes until they begin to soften but still have a nice crunch.
3. Add the garlic and ginger, continuing to stir-fry for another minute until fragrant.
4. Pour in the soy sauce, sesame oil, rice vinegar, and red pepper flakes (if using). Stir well to coat the vegetables in the sauce.
5. Cook for another 3-5 minutes, allowing the sauce to reduce slightly and the vegetables to absorb the flavors.
6. Sprinkle sesame seeds over the stir-fry and garnish with fresh cilantro before serving.

This stir-fry is a quick and delicious way to enjoy broccoli and cauliflower while keeping things low-carb. The combination of sesame oil, soy sauce, and vinegar adds an irresistible umami flavor, while the red pepper flakes bring a subtle heat. This dish can be enjoyed on its own or paired with a protein of your choice, making it a versatile and satisfying meal.

Keto Broccoli and Cauliflower Fritters

These keto fritters are a fantastic way to enjoy broccoli and cauliflower in a crispy, golden form. The fritters are perfectly seasoned, lightly fried, and can be served as a side dish or even as a snack. They’re low-carb, filling, and packed with flavor.

• 1/2 head of broccoli, finely chopped
• 1/2 head of cauliflower, finely chopped
• 2 large eggs
• 1/4 cup almond flour
• 1/4 cup grated Parmesan cheese
• 2 tablespoons finely chopped onion
• 1/4 teaspoon garlic powder
• Salt and pepper to taste
• Olive oil or coconut oil for frying

Instructions:

1. Steam the broccoli and cauliflower until tender, about 5-7 minutes. Let them cool slightly, then finely chop the vegetables.
2. In a large bowl, combine the chopped broccoli and cauliflower, eggs, almond flour, Parmesan, onion, garlic powder, salt, and pepper. Mix well until a dough-like consistency forms.
3. Heat oil in a skillet over medium heat.
4. Scoop spoonfuls of the vegetable mixture and flatten them into patties.
5. Fry the fritters in the hot oil for about 3-4 minutes on each side, or until golden and crispy.
6. Remove from the skillet and drain on paper towels. Serve warm.

These fritters provide a crispy exterior with a tender interior, packed with the goodness of broccoli and cauliflower. The Parmesan adds a sharp, savory flavor, while the almond flour keeps the fritters light and keto-friendly. They’re perfect for meal prep or as a fun side to any main dish, offering a tasty way to meet your vegetable intake without going off-track with carbs.

Keto Broccoli and Cauliflower Salad with Avocado

This refreshing salad combines the crunch of broccoli and cauliflower with the creamy richness of avocado, creating a light yet filling dish. It’s perfect for meal prep or as a side to any keto meal, packed with healthy fats and fiber to keep you satisfied.

• 1 head of broccoli, chopped into florets
• 1 head of cauliflower, chopped into florets
• 1 ripe avocado, diced
• 1/4 cup red onion, finely chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 tablespoon apple cider vinegar
• Salt and pepper to taste
• 1 tablespoon chopped fresh parsley

Instructions:

1. Steam the broccoli and cauliflower until tender but still crisp, about 5-7 minutes. Drain and set aside to cool.
2. In a large bowl, combine the steamed broccoli, cauliflower, diced avocado, and red onion.
3. In a small bowl, whisk together the olive oil, lemon juice, apple cider vinegar, salt, and pepper.
4. Pour the dressing over the vegetables and toss gently to coat.
5. Garnish with fresh parsley before serving.

This keto-friendly salad is the perfect balance of creamy, crunchy, and tangy. The avocado provides healthy fats, while the broccoli and cauliflower offer fiber and essential nutrients. The tangy dressing ties everything together, making this salad a delicious and satisfying low-carb dish that pairs well with just about anything.

Keto Broccoli and Cauliflower Mac and Cheese

A keto twist on the classic mac and cheese, this dish replaces pasta with broccoli and cauliflower, delivering the same cheesy goodness with a fraction of the carbs. It’s rich, creamy, and perfect for when you’re craving comfort food on a low-carb diet.

• 1 head of broccoli, chopped into florets
• 1 head of cauliflower, chopped into florets
• 2 cups shredded cheddar cheese
• 1/2 cup heavy cream
• 1/4 cup cream cheese, softened
• 1/2 teaspoon mustard powder
• Salt and pepper to taste
• 1/4 teaspoon garlic powder
• 1/4 cup grated Parmesan cheese

Instructions:

1. Steam the broccoli and cauliflower until tender, about 7-10 minutes. Drain well and set aside.
2. In a saucepan, heat the heavy cream and cream cheese over medium heat. Stir constantly until the cream cheese has fully melted.
3. Add the shredded cheddar cheese, mustard powder, garlic powder, salt, and pepper. Stir until the sauce is smooth and the cheese is fully melted.
4. In a baking dish, layer the steamed broccoli and cauliflower.
5. Pour the cheese sauce over the vegetables, tossing gently to coat.
6. Sprinkle grated Parmesan cheese on top.
7. Bake at 375°F (190°C) for 15-20 minutes, or until the top is golden and bubbly.

This keto mac and cheese offers all the creamy, cheesy goodness you love, but without the carbs. The broccoli and cauliflower take on the texture of traditional macaroni, and the rich cheese sauce ties everything together. It’s a comforting, low-carb alternative that’s perfect for family dinners or as a side to your favorite keto main dish.

Keto Broccoli and Cauliflower Pockets

These keto pockets are a fun, low-carb twist on traditional stuffed pastries. Using a simple fathead dough, these pockets are filled with a delicious broccoli and cauliflower mixture, topped with cheese for an indulgent, savory treat.

• 1 head of broccoli, chopped into florets
• 1 head of cauliflower, chopped into florets
• 1 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• Salt and pepper to taste

For the dough:

• 2 cups shredded mozzarella cheese
• 1 ounce cream cheese
• 1 cup almond flour
• 1 large egg
• 1/4 teaspoon baking powder
• 1/4 teaspoon salt

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Steam the broccoli and cauliflower until tender, about 7-10 minutes. Drain and finely chop the vegetables.
3. In a large bowl, combine the chopped vegetables with shredded mozzarella, Parmesan cheese, garlic powder, onion powder, salt, and pepper. Set aside.
4. For the dough, melt the mozzarella cheese and cream cheese together in a microwave or on the stovetop until smooth.
5. In a separate bowl, combine almond flour, egg, baking powder, and salt. Add the melted cheese mixture and stir until a dough forms.
6. Divide the dough into small portions and roll them out between two pieces of parchment paper into flat circles.
7. Place a spoonful of the vegetable mixture onto the center of each dough circle.
8. Fold the dough over the filling to form a pocket and pinch the edges to seal.
9. Place the pockets on a baking sheet lined with parchment paper and bake for 15-20 minutes, or until golden brown.

These keto pockets are a delicious and handheld way to enjoy the flavors of broccoli and cauliflower with the indulgent richness of cheese. The fathead dough provides a perfectly chewy and satisfying base, while the vegetable filling offers a fresh, savory bite. These pockets are great for meal prep or as a snack to curb your cravings without breaking your low-carb goals.

Keto Broccoli and Cauliflower Stir-Fry with Bacon

This keto stir-fry brings together the smoky, savory flavor of crispy bacon with the freshness of broccoli and cauliflower. A simple, yet delicious dish that’s quick to make, it’s perfect for a low-carb meal that’s both satisfying and full of flavor.

• 1 head of broccoli, chopped into florets
• 1 head of cauliflower, chopped into florets
• 4 slices bacon, chopped
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon soy sauce (or coconut aminos for a gluten-free version)
• Salt and pepper to taste
• 1 tablespoon sesame oil
• 1/4 teaspoon red pepper flakes (optional)
• Fresh parsley for garnish

Instructions:

1. In a large skillet or wok, cook the chopped bacon over medium heat until crispy, about 5-7 minutes. Remove and set aside, leaving the bacon drippings in the skillet.
2. In the same skillet, heat the olive oil over medium heat. Add the garlic and sauté for 1 minute until fragrant.
3. Add the broccoli and cauliflower florets to the skillet. Stir-fry for 5-7 minutes until they’re tender but still crisp.
4. Add the soy sauce, sesame oil, salt, pepper, and red pepper flakes (if using), stirring to combine.
5. Return the crispy bacon to the skillet and toss to mix everything together.
6. Garnish with fresh parsley before serving.

This stir-fry is a perfect balance of smoky, salty, and crunchy. The bacon adds an indulgent touch, while the soy sauce and sesame oil give the dish a savory depth of flavor. The broccoli and cauliflower bring a fresh crunch to every bite, making this keto stir-fry a quick and satisfying meal for any occasion.

Keto Broccoli and Cauliflower Frittata

A frittata is a great way to turn simple ingredients like broccoli and cauliflower into a hearty, satisfying meal. This keto frittata is packed with flavor and perfect for breakfast, lunch, or dinner. The eggs and cheese create a rich, creamy texture, while the vegetables provide crunch and nutrition.

• 1 head of broccoli, chopped into florets
• 1 head of cauliflower, chopped into florets
• 8 large eggs
• 1/2 cup heavy cream
• 1/2 cup shredded cheddar cheese
• 1/4 cup grated Parmesan cheese
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• Salt and pepper to taste
• Fresh herbs (such as thyme or parsley) for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until softened, about 5 minutes.
3. Add the broccoli and cauliflower florets to the skillet and cook for 5-7 minutes until they’re tender.
4. In a bowl, whisk together the eggs, heavy cream, cheddar cheese, Parmesan cheese, salt, and pepper.
5. Pour the egg mixture over the vegetables in the skillet and stir gently to distribute everything evenly.
6. Transfer the skillet to the oven and bake for 20-25 minutes, or until the frittata is set and golden on top.
7. Garnish with fresh herbs before serving.

This frittata is a versatile and satisfying keto dish that can be enjoyed warm or cold. The eggs create a rich base, while the broccoli and cauliflower add a fresh, vibrant texture. The cheese brings a creamy richness, making this dish feel indulgent yet light. It’s an excellent way to get your daily serving of vegetables while staying on track with your low-carb goals.

Keto Broccoli and Cauliflower Pizza Crust

This low-carb pizza crust replaces traditional dough with a combination of broccoli and cauliflower, making it a perfect keto alternative for pizza lovers. It’s crispy, cheesy, and holds up well to your favorite pizza toppings.

• 1 head of broccoli, chopped into florets
• 1 head of cauliflower, chopped into florets
• 1/2 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1 large egg
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Steam the broccoli and cauliflower florets until tender, about 7-10 minutes. Drain well and use a kitchen towel to squeeze out any excess moisture.
3. Finely chop or pulse the steamed vegetables in a food processor until finely grated.
4. In a bowl, combine the grated vegetables, shredded mozzarella cheese, Parmesan cheese, egg, garlic powder, oregano, salt, and pepper. Mix well until everything is evenly combined.
5. Spread the mixture onto the prepared baking sheet, shaping it into a circle or rectangle to form the pizza crust.
6. Bake for 15-20 minutes until the crust is golden and crispy.
7. Remove from the oven, add your favorite pizza toppings, and bake for an additional 5-7 minutes until the cheese is melted and bubbly.

This keto pizza crust is an innovative way to enjoy pizza without the carbs. The broccoli and cauliflower create a sturdy base that’s packed with flavor, and the cheese adds richness and meltiness. It’s a great way to enjoy all the fun of pizza while sticking to your low-carb lifestyle, and it pairs well with any keto-friendly toppings you love.

Keto Broccoli and Cauliflower Alfredo Bake

This keto Alfredo bake features broccoli and cauliflower in a rich, creamy Alfredo sauce. Topped with melted cheese and baked to perfection, it’s a satisfying, low-carb comfort food that’s both indulgent and nutritious.

• 1 head of broccoli, chopped into florets
• 1 head of cauliflower, chopped into florets
• 2 tablespoons butter
• 2 cloves garlic, minced
• 1 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 1 cup shredded mozzarella cheese
• Salt and pepper to taste
• 1/4 teaspoon nutmeg (optional)
• 1/4 cup chopped fresh basil (optional)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Steam the broccoli and cauliflower florets until tender, about 7-10 minutes. Drain well and set aside.
3. In a saucepan, melt the butter over medium heat. Add the garlic and sauté for 1 minute, until fragrant.
4. Add the heavy cream to the saucepan and bring to a simmer. Stir in the Parmesan cheese, mozzarella cheese, salt, pepper, and nutmeg. Cook until the sauce thickens and becomes smooth.
5. In a baking dish, combine the steamed broccoli and cauliflower. Pour the Alfredo sauce over the vegetables and toss to coat evenly.
6. Bake for 20-25 minutes, or until the top is golden and bubbly.
7. Garnish with fresh basil, if desired, before serving.

This creamy and cheesy bake is a perfect keto alternative to traditional pasta Alfredo dishes. The broccoli and cauliflower absorb the rich sauce, making every bite indulgent and satisfying. With the combination of Parmesan and mozzarella, the flavors are rich and comforting, making this dish a great addition to your low-carb meal plan.

Keto Broccoli and Cauliflower Meatballs

These keto meatballs are packed with flavor and feature finely chopped broccoli and cauliflower for an added veggie boost. They’re perfect for a keto-friendly snack, appetizer, or main dish when paired with a low-carb dipping sauce.

• 1 head of broccoli, chopped into florets
• 1 head of cauliflower, chopped into florets
• 1 pound ground beef or ground turkey
• 1/4 cup grated Parmesan cheese
• 1 egg
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper to taste
• 2 tablespoons olive oil (for frying)
• Fresh parsley for garnish (optional)

Instructions:

1. Steam the broccoli and cauliflower until tender, about 7-10 minutes. Drain and finely chop or pulse in a food processor until the vegetables are finely ground.
2. In a large bowl, combine the ground meat, chopped broccoli and cauliflower, Parmesan cheese, egg, garlic powder, onion powder, salt, and pepper. Mix until well combined.
3. Roll the mixture into small meatballs, about 1 inch in diameter.
4. Heat olive oil in a skillet over medium heat. Fry the meatballs in batches, cooking for 5-7 minutes per side, until golden brown and cooked through.
5. Garnish with fresh parsley before serving.

These keto meatballs are a delicious way to incorporate more vegetables into your diet without sacrificing flavor. The combination of ground meat, broccoli, and cauliflower provides a healthy dose of protein and fiber, while the Parmesan cheese adds richness. These meatballs are versatile and can be served with a low-carb dipping sauce, on top of a salad, or alongside your favorite keto sides.

Keto Broccoli and Cauliflower Frittata Muffins

These keto frittata muffins are a portable, low-carb breakfast option that’s packed with broccoli, cauliflower, eggs, and cheese. They’re perfect for meal prepping, and you can customize them with your favorite keto-friendly ingredients.

• 1 head of broccoli, chopped into florets
• 1 head of cauliflower, chopped into florets
• 8 large eggs
• 1/2 cup shredded cheddar cheese
• 1/4 cup grated Parmesan cheese
• 1/4 cup heavy cream
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 1/4 cup chopped green onions (optional)
• 1 tablespoon olive oil (for greasing the muffin tin)

Instructions:

1. Preheat your oven to 375°F (190°C). Grease a muffin tin with olive oil or line it with muffin liners.
2. Steam the broccoli and cauliflower until tender, about 5-7 minutes. Drain and chop into small pieces.
3. In a large bowl, whisk together the eggs, heavy cream, cheddar cheese, Parmesan cheese, garlic powder, salt, and pepper.
4. Stir in the chopped broccoli, cauliflower, and green onions (if using).
5. Pour the egg mixture evenly into the muffin tin, filling each cup about 3/4 full.
6. Bake for 18-20 minutes, or until the frittata muffins are set and golden on top.
7. Let the muffins cool for a few minutes before serving.

These frittata muffins are a great keto-friendly breakfast or snack option. The eggs provide protein, while the broccoli and cauliflower add fiber and nutrients. The cheddar and Parmesan bring a creamy, cheesy flavor, making these muffins a satisfying low-carb treat. Plus, they’re easy to make in advance and store in the fridge for a quick grab-and-go meal throughout the week.

Keto Broccoli and Cauliflower Quiche

This keto quiche is an egg-based dish packed with broccoli, cauliflower, and cheese, perfect for a hearty breakfast or brunch. It’s easy to make, low in carbs, and incredibly filling, offering a delicious way to incorporate vegetables into your meal.

• 1 head of broccoli, chopped into florets
• 1 head of cauliflower, chopped into florets
• 8 large eggs
• 1 cup heavy cream
• 1/2 cup shredded cheddar cheese
• 1/4 cup grated Parmesan cheese
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• Salt and pepper to taste
• 1/2 teaspoon dried thyme (optional)
• Fresh parsley for garnish (optional)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Steam the broccoli and cauliflower florets until tender, about 7-10 minutes. Drain and set aside.
3. Heat olive oil in a skillet over medium heat. Add the chopped onion and garlic, cooking for 5 minutes until softened and fragrant.
4. In a large bowl, whisk together the eggs, heavy cream, cheddar cheese, Parmesan cheese, salt, pepper, and thyme.
5. Stir in the cooked broccoli, cauliflower, and sautéed onions and garlic.
6. Pour the mixture into a greased pie dish or quiche pan and bake for 25-30 minutes, until the quiche is set and golden on top.
7. Garnish with fresh parsley before serving.

This keto quiche is a wonderful way to enjoy a comforting, savory meal while staying within your low-carb limits. The egg and cream mixture creates a rich, smooth texture, and the broccoli and cauliflower provide a satisfying crunch and freshness. It’s perfect for brunch or meal prep, and it can be served warm or cold, making it a versatile dish.

Keto Broccoli and Cauliflower Soup

This creamy keto soup is a comforting bowl of warmth, full of tender broccoli and cauliflower, and blended into a velvety smooth texture. It’s a light, low-carb option that can be enjoyed as a meal or a side dish.

• 1 head of broccoli, chopped into florets
• 1 head of cauliflower, chopped into florets
• 2 tablespoons butter
• 1 small onion, chopped
• 3 cloves garlic, minced
• 4 cups chicken broth or vegetable broth
• 1 cup heavy cream
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 1/4 cup shredded cheddar cheese (optional, for garnish)

Instructions:

1. In a large pot, melt the butter over medium heat. Add the chopped onion and garlic, cooking for 5 minutes until softened.
2. Add the broccoli and cauliflower florets to the pot, sautéing for another 3-4 minutes.
3. Pour in the broth and bring to a boil. Reduce the heat and simmer for 10-12 minutes, or until the vegetables are tender.
4. Use an immersion blender or a regular blender to blend the soup until smooth and creamy.
5. Stir in the heavy cream, garlic powder, salt, and pepper, adjusting seasoning to taste. Simmer for another 3-5 minutes.
6. Serve hot, garnished with shredded cheddar cheese if desired.

This keto broccoli and cauliflower soup is the ultimate comfort food, rich and creamy without the carbs. The broccoli and cauliflower blend into a smooth, velvety texture, and the addition of heavy cream and butter gives the soup a luxurious, filling quality. This dish is perfect for chilly days or as a light, nourishing meal.

Keto Broccoli and Cauliflower Casserole

This keto casserole is a cheesy, creamy dish that combines broccoli and cauliflower in a rich, flavorful sauce. It’s a perfect low-carb side dish or a satisfying vegetarian main course for any occasion.

• 1 head of broccoli, chopped into florets
• 1 head of cauliflower, chopped into florets
• 1 cup shredded cheddar cheese
• 1/2 cup grated Parmesan cheese
• 1/2 cup heavy cream
• 2 tablespoons butter
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper to taste
• 1/4 cup almond flour (optional, for topping)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Steam the broccoli and cauliflower florets until tender, about 7-10 minutes. Drain well and set aside.
3. In a large saucepan, melt the butter over medium heat. Add the heavy cream, garlic powder, onion powder, salt, and pepper. Stir well to combine and bring to a simmer.
4. Once the sauce is heated, add the cheddar cheese and Parmesan cheese, stirring until the sauce is smooth and the cheese is melted.
5. In a greased casserole dish, combine the steamed broccoli and cauliflower. Pour the creamy cheese sauce over the vegetables and mix to coat evenly.
6. If using almond flour, sprinkle it over the top of the casserole for a slightly crunchy topping.
7. Bake for 20-25 minutes, or until the top is golden and bubbly.

This keto casserole is a fantastic way to enjoy the goodness of broccoli and cauliflower in a comforting, cheesy dish. The rich cream sauce is the perfect complement to the vegetables, and the melted cheese makes it feel indulgent without the carbs. It’s great as a side or a main dish, and it can be enjoyed as leftovers for a quick, satisfying meal.

Keto Broccoli and Cauliflower Tots

These keto-friendly vegetable tots are a great low-carb alternative to traditional potato tots. Packed with broccoli and cauliflower, they’re crispy on the outside and soft on the inside, making them perfect for a snack, appetizer, or side dish.

• 1 head of broccoli, chopped into florets
• 1 head of cauliflower, chopped into florets
• 1 large egg
• 1/2 cup shredded cheddar cheese
• 1/4 cup almond flour
• 1/4 cup grated Parmesan cheese
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• Olive oil spray for greasing

Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and spray with olive oil.
2. Steam the broccoli and cauliflower until tender, about 7-10 minutes. Drain well and finely chop or pulse the vegetables in a food processor.
3. In a large bowl, combine the chopped vegetables, egg, cheddar cheese, Parmesan cheese, almond flour, garlic powder, salt, and pepper. Mix well until everything is evenly incorporated.
4. Shape the mixture into small tot-like cylinders and place them on the prepared baking sheet.
5. Bake for 20-25 minutes, or until golden and crispy on the outside.
6. Serve with your favorite keto dipping sauce.

These keto broccoli and cauliflower tots are a fun and healthy twist on the classic tots, and they’re perfect for kids and adults alike. The combination of broccoli, cauliflower, and cheese creates a satisfying bite that’s crispy on the outside and tender inside. They’re a great way to enjoy veggies while sticking to your low-carb lifestyle.

Keto Broccoli and Cauliflower Gratin

This cheesy keto gratin is a comforting dish featuring tender broccoli and cauliflower smothered in a creamy, cheesy sauce. It’s a perfect low-carb alternative to traditional gratins, packed with flavor and rich in healthy fats.

• 1 head of broccoli, chopped into florets
• 1 head of cauliflower, chopped into florets
• 1 cup shredded Gruyère cheese
• 1/2 cup heavy cream
• 2 tablespoons butter
• 1/2 teaspoon garlic powder
• 1/4 teaspoon nutmeg (optional)
• Salt and pepper to taste
• 1/4 cup grated Parmesan cheese (for topping)

Instructions:

1. Preheat your oven to 375°F (190°C). Grease a baking dish with butter.
2. Steam the broccoli and cauliflower until tender, about 7-10 minutes. Drain well and transfer to the prepared baking dish.
3. In a saucepan, melt the butter over medium heat. Add the heavy cream, garlic powder, nutmeg (if using), salt, and pepper. Stir to combine and bring to a simmer.
4. Once the cream sauce is heated through, stir in the shredded Gruyère cheese and cook until the sauce is smooth and the cheese has melted.
5. Pour the cheese sauce over the broccoli and cauliflower, ensuring they are evenly coated.
6. Sprinkle the grated Parmesan cheese on top and bake for 15-20 minutes, or until the top is golden and bubbly.
7. Serve hot as a side dish or a main course.

This keto gratin is a rich, cheesy dish that transforms simple broccoli and cauliflower into something special. The creamy Gruyère sauce is the perfect complement to the vegetables, and the crispy Parmesan topping adds a nice texture contrast. It’s an ideal dish for any keto meal, especially during colder months when you’re craving something indulgent yet low in carbs.

Keto Broccoli and Cauliflower Stir-Fry with Almonds

This quick and easy stir-fry combines the crunch of broccoli and cauliflower with the nutty flavor of toasted almonds. It’s a light yet satisfying dish, full of healthy fats and fiber, making it the perfect addition to any keto meal.

• 1 head of broccoli, chopped into florets
• 1 head of cauliflower, chopped into florets
• 1/4 cup sliced almonds
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon soy sauce (or coconut aminos for a gluten-free version)
• 1 tablespoon sesame oil
• Salt and pepper to taste
• 1 tablespoon sesame seeds (optional, for garnish)

Instructions:

1. Heat the olive oil in a large skillet or wok over medium heat. Add the sliced almonds and toast for 2-3 minutes, stirring frequently, until they’re golden and fragrant. Remove from the skillet and set aside.
2. In the same skillet, add the minced garlic and sauté for 1 minute until fragrant.
3. Add the broccoli and cauliflower florets to the skillet, stirring to coat in the garlic. Stir-fry for 5-7 minutes until the vegetables are tender but still crisp.
4. Add the soy sauce, sesame oil, salt, and pepper, and stir to combine.
5. Return the toasted almonds to the skillet and toss everything together.
6. Garnish with sesame seeds, if desired, and serve hot.

This stir-fry is a quick and flavorful way to enjoy the combination of broccoli and cauliflower. The toasted almonds add a satisfying crunch and nutty flavor that perfectly complements the savory vegetables. It’s a simple yet elegant dish that can be served as a main or a side, and it’s perfect for those following a keto diet.

Note: More recipes are coming soon!