Broccoli And Blue Cheese: Keto Superfoods?

The ketogenic diet is a high-protein, high-fat, low-carbohydrate way of eating that has gained popularity due to its weight-loss benefits. While the keto diet restricts many fruits, whole grains, and starchy vegetables, it does not mean that all vegetables are off the table. Broccoli, for example, is a keto-friendly vegetable that is low in net carbs, high in fibre, and rich in essential nutrients. With only 3 grams of net carbs per cup of cooked broccoli, it is an excellent choice for those following a ketogenic lifestyle.

Similarly, cheese is allowed and even encouraged on the keto diet as it is high in fat, moderate in protein, and low in carbs. Blue cheese, in particular, is a keto-friendly option with 0.5 grams of carbs per slice. However, it's important to note that not all blue cheese is created equal, and some store-bought varieties may contain added sugars and unhealthy fats.

Broccoli and blue cheese keto recipes

Broccoli and blue cheese are both keto-friendly, and there are several recipes that combine the two. Here are some delicious and nutritious keto broccoli and blue cheese recipes to try:

Keto Broccoli Casserole Bake with Cheese

This recipe is a perfect addition to your low-carb meal plan, with readily available ingredients. It's a versatile dish that can be served as a side or main course. The star ingredient, broccoli, is low-carb and nutrient-dense, making it an excellent option for keto dieters. The casserole is typically made with cream cheese, heavy cream, and cheddar cheese, providing healthy fats that keep you full and satisfied. You can also add meat, such as bacon, chicken, or ground beef, for a heartier meal.

Ingredients:

• Broccoli
• Cream Cheese
• Heavy Cream
• Butter
• Garlic
• Salt and Pepper
• Cheddar Cheese

Directions:

• Preheat your oven to 390°F (200°C).
• Steam or boil the broccoli until slightly tender but still crunchy. Drain and place in a mixing bowl.
• Cook the creamy cheese sauce by combining garlic, butter, salt, pepper, cream cheese, and heavy cream in a saucepan over medium heat. Stir until smooth and creamy.
• Add the creamy cheese sauce and 2 ounces of shredded cheddar cheese to the broccoli. Gently mix and transfer to a casserole dish. Top with the remaining cheddar cheese.
• Bake for 20-30 minutes or until the cheese is melted and golden brown. Serve immediately.

Keto Steak & Broccoli with Blue Cheese Sauce

This recipe is a quick and easy way to enjoy a restaurant-quality dinner at home. It combines a seared steak with a creamy blue cheese sauce and nutritious broccoli.

Ingredients:

• Boneless New York Steak
• Butter
• Shallots
• White-wine Vinegar
• Blue Cheese
• Avocado or Olive Oil
• Broccoli Florets

Directions:

• Generously salt the steak and let it rest at room temperature for 45 minutes.
• Heat butter in a saucepan over medium heat. Add shallots and cook for 1 minute. Add vinegar and cook until almost totally reduced.
• Add cream and bring to a simmer. Add butter pieces, whisking until the sauce is smooth. Stir in the blue cheese and keep warm.
• Pat the steak dry and heat a heavy skillet over medium-high heat. Add oil, then add the steak and sear for 3 minutes on each side for medium-rare. Let the steak rest for 5 minutes.
• For the broccoli, place 1 inch of water, a pinch of salt, and the broccoli in a pot. Bring to a boil, cover, and simmer for 5 minutes. Drain.
• Slice the steak into strips. Divide the steak and broccoli between two plates and garnish with the blue cheese sauce.

Keto Broccoli with Cheddar Cheese Sauce

This recipe is a simple and delicious side dish, where tender-crisp broccoli is paired with a creamy cheese sauce. You can use cheddar cheese or substitute it with other melting cheeses like Gruyère or soft blue cheese.

Ingredients:

• Broccoli Crowns
• Dijon Mustard
• Garlic Powder
• Onion Powder
• Freshly Ground Pepper
• Grated Cheddar Cheese

Directions:

• Place 1 inch of water in a large pot and bring it to a boil. Add the broccoli, cover, reduce heat, and simmer until bright green and tender (about 8-10 minutes). Drain and set aside.
• In a medium pot, bring cream and butter to a simmer over medium-high heat, stirring until the mixture thickens (about 5 minutes).
• Stir in the mustard, garlic powder, onion powder, salt, and pepper. Remove from heat and slowly whisk in the cheese, a little at a time, until smooth.
• Divide the steamed broccoli among 4 plates, season with salt and pepper, and top with the cheese sauce.

Keto broccoli and blue cheese nutritional information

Broccoli is a low-carb vegetable, making it an excellent option for those on a keto diet. It is also nutrient-dense, rich in vitamins and minerals such as vitamin C, vitamin K, and potassium. Blue cheese, on the other hand, is a great source of healthy fats, which help keep you full and satisfied for longer, making it easier to stick to a keto diet.

A keto-friendly meal that combines broccoli and blue cheese is the Keto Steak & Broccoli with Blue Cheese Sauce. This meal serves two and includes 3/4 pound of boneless New York steak, 4 tablespoons of butter, 1 tablespoon of finely chopped shallots, 2 tablespoons of white wine vinegar, 2 tablespoons of blue cheese crumbles, 2 teaspoons of avocado or olive oil, and 2 cups of broccoli florets. The nutritional information for this meal is as follows:

• Generously salt the steak and let it rest at room temperature for 45 minutes.
• Heat one-quarter of the butter in a saucepan over medium heat and add the shallots. Cook for 1 minute, then add the vinegar and cook until the liquid is almost totally reduced.
• Add the cream and bring to a simmer. Quickly slice the remaining butter and add it to the saucepan, whisking until the sauce is smooth. Stir in the blue cheese and keep warm.
• Pat the steak dry and heat a heavy skillet over medium-high heat. Add the oil, then add the steak and sear for 3 minutes on each side. Flip and sear for an additional 2 minutes per side for medium-rare. Rest the steak on a plate for 5 minutes.
• For the broccoli, place 1 inch of water, a pinch of salt, and the broccoli in a pot. Bring to a boil, cover, and simmer for 5 minutes. Drain.
• Slice the steak into strips and divide the steak and broccoli between two plates. Garnish with the blue cheese sauce.

Another keto-friendly option is the Keto Chicken & Broccoli Blue Cheese Salad, which combines chicken breast, broccoli florets, celery, blue cheese, and a blue cheese dressing. This recipe yields 3 servings, with each serving containing 617 calories, 41.3g fats, 7.8g net carbs, and 49.1g protein. The preparation method is as follows:

• Season the chicken with salt and pepper and add olive oil to a pan over medium heat. Add the chicken and cook for about 7-8 minutes, browning both sides.
• Cut the cooked chicken into cubes and set aside.
• Steam the broccoli until cooked but still crisp.
• Combine the remaining ingredients (except chicken and broccoli) in a bowl and stir.
• Gently fold in the chicken and broccoli until coated in the dressing. Season with additional salt and pepper if needed.
• Serve immediately or store for later.

Additionally, a simple side dish option is Keto Broccoli with Cheddar Cheese Sauce. This recipe serves 4 and includes 3/4 pound of broccoli crowns, 1/2 teaspoon of Dijon mustard, 1/4 teaspoon each of garlic powder, onion powder, and freshly ground pepper, and 3 ounces of grated cheddar cheese. The nutritional information for this dish is as follows:

• Place 1 inch of water in a large pot and bring to a rolling boil. Add the broccoli, cover, reduce heat to low, and simmer until the broccoli is bright green and tender (about 8-10 minutes). Drain and set aside.
• In a medium pot, bring the cream and butter to a simmer over medium-high heat, stirring often, until the mixture thickens (about 5 minutes).
• Stir in the mustard, garlic powder, onion powder, salt, and pepper. Remove from the heat and slowly whisk in the cheddar cheese, a little at a time, until the mixture is smooth.
• Divide the steamed broccoli among 4 plates, season with salt and pepper, and top each with the cheese sauce.

Keto-friendly cheeses

Cheese is a staple food for those on the ketogenic diet because it is high in fat, moderate in protein, and low in carbohydrates. The best keto-friendly cheeses are those that are unprocessed and made from full fat. Here are some of the top keto-friendly cheeses:

Cheddar Cheese

Cheddar cheese is one of the most popular keto-friendly cheeses due to its range of flavours, perfect balance of acidity, and creaminess. It has a high-fat content and almost no carbohydrates, making it a perfect fit for the keto diet. Cheddar is also incredibly versatile, as it can be melted, sliced, cubed, or grated.

Blue Cheese

Blue cheese has a very strong flavour and a creamy, crumbly texture. It is made using cultures of a specific type of mould and has only 1 gram of carbohydrates per 1-ounce serving, making it another keto-approved cheese. Blue cheese is great for adding to salads or dips.

Goat Cheese

Goat cheese is one of the best choices for the keto diet because it contains zero carbohydrates. It is made from goat milk, which means it contains less lactose and proteins that make it easier to digest. Goat cheese is tangy and creamy, perfect for appetizers, salads, and omelettes.

Gouda

Gouda is a sweet, creamy, yellow cow's milk cheese that originates from the Netherlands. It has a low melting point, making it a great addition to burgers or sandwiches. Gouda has 1 gram of carbohydrates and 7 grams of protein, but 8 grams of fat per 1-ounce serving.

Cream Cheese

Cream cheese is very popular on the keto diet. It has only 84 calories per 1-ounce serving, with 1 gram of carbohydrates, 8 grams of fat, and 2 grams of protein. It can be a keto-friendly snack or a great addition to meals when more fat is needed. Cream cheese can also contain high levels of probiotics, which help with digestion.

Parmesan Cheese

Parmesan cheese is a nutty, salty, and keto-friendly option that is often used in Caesar salads. It has a long shelf life and develops more nutritional value as it ages, including vitamins A, D, and potassium. A tablespoon of grated parmesan cheese contains only 0.7 grams of carbohydrates, making it an excellent choice for the keto diet.

Keto-friendly vegetables

Broccoli is a keto-friendly vegetable, and it can be enjoyed in a variety of ways on a keto diet. For example, it can be steamed, boiled, or baked with cheese. Blue cheese is also suitable for the keto diet in moderation, as it is high in fat and low in carbs.

Avocado

Technically a fruit, but often consumed as a vegetable, avocados are rich in healthy fats and low in net carbs. They are a great source of fibre and contain several essential vitamins and minerals. Avocados are very versatile and can be used in salads, spreads, or as a side dish.

Brussels Sprouts

Brussels sprouts are a keto-approved vegetable with 5 grams of net carbs per 100-gram serving. They are a good source of vitamins and fibre.

Green Leafy Vegetables

Green leafy vegetables, such as spinach, kale, arugula, and lettuce, are extremely low in carbs and packed with vitamins, minerals, and antioxidants. They add bulk to meals without increasing carb count.

Zucchini

Zucchini is a versatile vegetable that is rich in vitamin C, phosphorus, and potassium. It is an excellent choice for keto dieters, with only 3.11 grams of carbs per 100-gram serving. Zucchini noodles are a popular substitute for pasta or noodles.

Cauliflower

Cauliflower is a nutrient-dense, cruciferous vegetable with only 4.97 grams of carbs per serving. It is rich in calcium, phosphorus, and potassium. It can be used as a low-carb substitute for rice or mashed potatoes.

Broccoli

Broccoli is a popular keto-friendly vegetable with 6.27 grams of carbs per serving. It is rich in vitamin C and contains calcium and potassium. It can be steamed, boiled, or baked, and pairs well with cheese and other keto-friendly ingredients.

Bell Peppers

Bell peppers are delicious and colourful vegetables that can be enjoyed raw, cooked, or stuffed. They are an excellent source of vitamin C and contain only 4.78 grams of carbs per serving.

Asparagus

Asparagus is a keto-friendly vegetable that is a good source of iron, potassium, and vitamin C. It has 3.88 grams of carbs per serving. Bacon-wrapped asparagus is a delicious, keto-approved snack.

Tomatoes

Tomatoes are nutritious and contain 3.89 grams of carbs per serving. They are a good source of vitamin C and also provide phosphorus, potassium, and calcium.

Eggplant

Eggplant is a hearty and versatile vegetable with 5.88 grams of carbs per serving. It is a great meat substitute in keto-friendly dishes and contains vitamin A and lutein.

Cabbage

Cabbage is a versatile vegetable that can be enjoyed raw or cooked. It has 6.38 grams of carbs per 100-gram serving and provides potassium, calcium, and phosphorus.

Cucumbers

Cucumbers are a good source of vitamin K and have only 3.63 grams of carbs per serving. They are a refreshing and hydrating snack, especially when dipped in full-fat dips.

When following a keto diet, it is essential to focus on non-starchy vegetables and monitor your daily carb intake. The above vegetables provide a variety of options to create delicious and nutritious keto-friendly meals.

Non-keto ingredients to avoid

Broccoli and blue cheese can be part of a keto diet, but it is important to be mindful of the other ingredients used in a recipe. Here are some non-keto ingredients to avoid when preparing keto-friendly broccoli and blue cheese dishes:

High-Carb Vegetables

While broccoli is a great low-carb option, other vegetables like potatoes, sweet potatoes, and carrots are not suitable for a keto diet due to their high carbohydrate content. If you want to include other vegetables in your dish, opt for low-carb choices such as cauliflower, zucchini, or spinach.

Processed Cheese

Processed cheese products, such as cheese spreads or cheese slices, often contain added carbohydrates and other non-keto-friendly ingredients. Stick to natural, full-fat cheeses like cheddar, blue cheese, or cream cheese to stay within your keto macros.

Breadcrumbs

Traditional broccoli casserole recipes often include breadcrumbs or cracker crumbs on top for a crunchy texture. However, breadcrumbs are typically made from wheat flour and are not suitable for a keto diet. If you want to add crunch to your casserole, try using crushed pork rinds instead.

Starches and Thickeners

Ingredients like flour, cornstarch, or other starches are often used as thickeners in sauces and casseroles. These are not keto-friendly and should be avoided. If your recipe calls for thickening, consider using alternatives like xanthan gum or arrowroot powder, but use them sparingly as they can also contribute to the carb count.

Sugar and Sweeteners

Added sugars and certain sweeteners can quickly turn your keto dish into a non-keto one. Avoid adding sugar or honey to your recipes. If you need a sweetener, opt for keto-approved options like stevia or erythritol. Additionally, when purchasing pre-made sauces or broths, always check the labels to ensure they do not contain added sugars.

High-Sugar Fruits

While some fruits are allowed on a keto diet, those with high sugar content, such as mangoes, bananas, or pineapples, should be avoided. If you want to include fruit in your keto meal, choose low-carb options like berries or avocados.

Frequently asked questions