Prep Time: 20 minutes
Cook Time: 30 minutes
Rest Time: 10 minutes (to set before serving)
Recipe Intensity: Easy – This is a simple “mix and bake” dish perfect for weeknights, requiring only basic chopping and stirring skills. No advanced techniques needed.
Servings: 6
Serving Size: Approximately 1 heaping cup
A Creamy, Dreamy Keto Delight
Dive into a dish that proves low-carb eating is anything but boring. This Keto Shrimp and Cheese Casserole is the epitome of comfort food—creamy, rich, and packed with succulent shrimp and gooey cheese, all while keeping your macros perfectly in check. It’s a satisfying one-pan meal that comes together quickly, making it an ideal solution for busy evenings when you crave something indulgent yet healthy. With a golden, cheesy top and a flavorful, hearty interior, this casserole is sure to become a family favorite.
Ingredients
Main Components
1.5 lbs (680g) raw shrimp, peeled, deveined, and tails removed (medium or large size)
2 tbsp olive oil or avocado oil
4 oz (115g) full-fat cream cheese, softened
1 cup (240ml) heavy whipping cream
1/2 cup (120ml) unsalted chicken or seafood broth
2 cups (200g) shredded mozzarella cheese, divided
1 cup (100g) shredded sharp cheddar cheese
1/2 cup (50g) grated Parmesan cheese
Vegetables & Aromatics
1 medium head of cauliflower, cut into small florets (about 4-5 cups)
1 medium yellow onion, finely diced
4 cloves garlic, minced
1 medium bell pepper (any color), diced
Seasonings & Herbs
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp cayenne pepper (optional, for a little heat)
1 tsp dried parsley
1/2 tsp dried thyme
Salt and freshly ground black pepper to taste
Fresh parsley or chives, chopped (for garnish)
Equipment Needed
9×13 inch (23×33 cm) baking dish
Large skillet or sauté pan
Large mixing bowl
Medium pot or steamer
Measuring cups and spoons
Cheese grater (if not using pre-shredded)
Step-by-Step Instructions
1. Prepare the Cauliflower Base (10 minutes)
Bring a pot of salted water to a boil. Add the cauliflower florets and cook for 5-7 minutes, just until fork-tender but not mushy. Alternatively, steam them.
Drain the cauliflower thoroughly in a colander. For a firmer casserole texture, spread the florets on a clean kitchen towel and pat them very dry. This step is crucial to prevent a watery final dish.
2. Cook the Shrimp & Aromatics (10 minutes)
Preheat your oven to 375°F (190°C).
In a large skillet over medium-high heat, add 1 tablespoon of oil. Season the shrimp with salt, pepper, and the smoked paprika.
Sauté the shrimp for 1-2 minutes per side, just until they turn pink and opaque. They will finish cooking in the oven. Remove the shrimp from the skillet and set aside.
In the same skillet, add the remaining oil. Sauté the diced onion and bell pepper for 4-5 minutes until softened. Add the minced garlic and cook for another 30 seconds until fragrant.
3. Create the Creamy Cheese Sauce (5 minutes)
Reduce the skillet heat to low. Add the softened cream cheese and heavy whipping cream to the skillet with the vegetables. Whisk continuously until the cream cheese is fully melted and incorporated.
Slowly pour in the broth, whisking to combine. Let the mixture simmer gently for 2-3 minutes to thicken slightly.
Remove from heat. Stir in 1 cup of the mozzarella cheese, all of the cheddar cheese, and all of the Parmesan cheese until melted and smooth. Add the garlic powder, onion powder, cayenne (if using), dried parsley, and thyme. Season the sauce generously with salt and pepper to taste.
4. Assemble the Casserole (5 minutes)
In the large mixing bowl, combine the well-drained cauliflower florets and the cooked shrimp. Pour the creamy cheese sauce over the top and gently fold everything together until evenly coated.
Transfer the entire mixture to your greased 9×13 inch baking dish, spreading it out into an even layer.
Sprinkle the remaining 1 cup of shredded mozzarella cheese evenly over the top.
5. Bake to Perfection (20-25 minutes)
Place the casserole dish in the preheated oven and bake for 20-25 minutes, or until the cheese on top is golden brown and bubbly, and the casserole is heated through.
For an extra crispy top, you can broil for the final 1-2 minutes—watch closely to prevent burning.
6. Rest & Serve (10 minutes)
This is a critical step: Remove the casserole from the oven and let it rest on a cooling rack for at least 10 minutes. This allows the sauce to thicken and set, making it much easier to serve neat portions.
Garnish with freshly chopped parsley or chives before serving.
Storage & Reheating
Refrigerator: Store leftovers in an airtight container in the refrigerator for up to 3 days.
Freezer: This casserole freezes well. Cool completely, wrap tightly, and freeze for up to 2 months. Thaw overnight in the refrigerator before reheating.
Reheating: Reheat individual portions in the microwave until hot. For larger portions, reheat in a covered dish in a 350°F (175°C) oven for 15-20 minutes, or until warmed through.
Nutritional Information (Per Serving)
Note: Nutritional values are estimates and may vary based on specific brands and ingredient sizes.
Calories: 485 kcal
Total Fat: 36g
Saturated Fat: 19g
Cholesterol: 300mg
Sodium: 780mg
Total Carbohydrates: 9g
Dietary Fiber: 2g
Net Carbs: 7g
Protein: 33g
Vitamin D: 15% DV
Calcium: 45% DV
Iron: 15% DV
Potassium: 12% DV