The Best Southern Casserole Recipes: High-Protein/Low-Carb/Sugar Free

The Best Southern Casserole Recipes: High-Protein/Low-Carb/Sugar Free grew out of our own table after my husband’s type 2 diabetes, high blood pressure, and high cholesterol changed how we had to cook. So, I rebuilt our favorite Southern casseroles to keep them comforting, blood sugar-friendly, and full of flavor for family dinners that still feel like home.

These one-pan casserole meals pack crowd-pleasing Southern taste, with most servings under 10g net carbs, over 30g protein for fullness, and zero added sugar. They fit keto, diabetic, bariatric, or GLP-1 diets perfectly, so you eat guilt-free.

Discover the best low-carb Southern casserole recipes, sorted into four handy categories. You’ll walk away with easy ideas for weeknight wins and potluck stars.

Chicken and Poultry Casseroles Loaded with Protein and Southern Soul

Chicken shines in Southern cooking. These casseroles load up on tender poultry, creamy sauces, and bold cheeses. They deliver that comforting bake-house warmth without the carbs. Most pack over 30g protein per serving and stay under 8g net carbs. You get full flavors from herbs, bacon, and low-carb veggies. Perfect for busy nights or feeding a crowd.

Start with classics like broccoli or mushroom bakes. Then try bacon-ranch twists. Each recipe uses simple swaps for keto and diabetic meals. Prep stays easy, often under 15 minutes.

Chicken Broccoli Casserole

This bake mixes shredded chicken with broccoli in a cheesy sauce. It bakes golden and bubbly.

Ingredients:

• 4 cups cooked chicken breast, shredded
• 4 cups broccoli florets, chopped
• 1 cup heavy cream
• 8 oz cream cheese, softened
• 2 cups shredded cheddar cheese, divided
• 1 tsp garlic powder
• 1 tsp onion powder
• Salt and pepper to taste
• 1/2 cup chicken broth

Instructions:

1. Preheat oven to 375°F. Grease a 9×13 baking dish.
2. Steam broccoli until tender, about 5 minutes. Drain well.
3. Mix cream cheese, heavy cream, broth, garlic powder, onion powder, salt, and pepper in a saucepan over low heat until smooth.
4. Stir in chicken and broccoli. Spread in dish.
5. Top with 1.5 cups cheddar. Bake 25 minutes until cheese melts and bubbles.
6. Let rest 5 minutes before serving.

Macros per serving (8 servings): 6g net carbs, 35g protein, 28g fat, 420 calories.

Creamy Chicken Mushroom Casserole

Mushrooms add earthy notes to juicy chicken chunks. The cheese topping crisps just right.

Ingredients:

• 2 lbs boneless chicken thighs, cubed
• 2 cups sliced mushrooms
• 1 cup sour cream
• 1 cup chicken broth
• 1.5 cups shredded mozzarella
• 4 oz cream cheese
• 2 tbsp butter
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F. Melt butter in skillet over medium heat.
2. Cook chicken cubes until browned, about 8 minutes. Add mushrooms and thyme. Cook 5 more minutes.
3. Mix sour cream, cream cheese, and broth until smooth. Stir into skillet.
4. Transfer to greased 8×8 dish. Top with mozzarella.
5. Bake 20-25 minutes until hot and cheese browns.
6. Serve warm.

Macros per serving (6 servings): 5g net carbs, 38g protein, 32g fat, 450 calories.

Chicken Bacon Ranch Casserole

Bacon bits and ranch dressing give big flavor. Shredded chicken soaks it all up.

Ingredients:

• 3 cups cooked chicken, shredded
• 6 slices bacon, cooked and crumbled
• 1 cup ranch dressing (sugar-free)
• 2 cups cauliflower rice
• 1.5 cups shredded cheddar
• 1 tsp garlic powder
• 1 tsp dried dill
• Salt to taste

Instructions:

1. Preheat oven to 375°F. Cook cauliflower rice per package, drain.
2. Mix chicken, bacon, ranch, cauliflower, garlic, dill, and salt.
3. Spread in greased 9×9 dish. Top with cheddar.
4. Bake 20 minutes until cheese bubbles.
5. Broil 2 minutes for crisp top if desired.

Macros per serving (6 servings): 7g net carbs, 32g protein, 35g fat, 430 calories.

Southern Chicken Green Bean Casserole

Green beans pair with chicken in a creamy base. Almond flour topping adds crunch.

Ingredients:

• 4 cups cooked chicken breast, diced
• 3 cups fresh green beans, trimmed and blanched
• 1 cup heavy cream
• 8 oz cream cheese
• 1 cup shredded Swiss cheese
• 1/2 cup chicken broth
• 1/4 cup almond flour
• 2 tbsp butter, melted
• 1 tsp poultry seasoning

Instructions:

1. Preheat oven to 350°F. Blanch green beans 4 minutes, drain.
2. Heat cream cheese, cream, and broth until smooth.
3. Mix in chicken, green beans, and poultry seasoning. Pour into dish.
4. Mix almond flour, Swiss, and butter for topping. Sprinkle over.
5. Bake 30 minutes until golden.

Macros per serving (8 servings): 6g net carbs, 30g protein, 25g fat, 380 calories.

Cheesy Chicken Cauliflower Bake

Cauliflower mimics rice perfectly here. Chicken stays moist under cheese.

Ingredients:

• 2.5 lbs chicken breast, cooked and shredded
• 4 cups cauliflower florets, riced
• 1.5 cups heavy cream
• 2 cups shredded sharp cheddar
• 4 oz cream cheese
• 1 tsp smoked paprika
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F. Rice cauliflower, steam 5 minutes.
2. Blend cream cheese, cream, paprika, salt, and pepper.
3. Combine with chicken and cauliflower in dish.
4. Top with cheddar. Bake 25 minutes.

Macros per serving (8 servings): 5g net carbs, 36g protein, 29g fat, 410 calories.

Turkey and Spinach Casserole

Ground turkey bulks up with spinach. Ricotta keeps it light yet rich.

Ingredients:

• 2 lbs ground turkey
• 4 cups fresh spinach, chopped
• 1 cup ricotta cheese
• 1 cup marinara sauce (sugar-free)
• 1.5 cups mozzarella, shredded
• 1 tsp Italian seasoning
• 1/2 cup parmesan

Instructions:

1. Preheat oven to 350°F. Brown turkey in skillet, drain fat.
2. Wilt spinach in same pan, 2 minutes.
3. Layer turkey-spinach mix, ricotta, marinara in dish.
4. Top with mozzarella and parmesan.
5. Bake 25 minutes.

Macros per serving (6 servings): 4g net carbs, 40g protein, 28g fat, 420 calories.

Chicken Zucchini Noodle Casserole

Zucchini noodles twist into chicken Alfredo style. Bake tender.

Ingredients:

• 3 cups cooked chicken, shredded
• 4 medium zucchini, spiralized
• 1 cup Alfredo sauce (keto)
• 1 cup heavy cream
• 1.5 cups parmesan, grated
• 2 garlic cloves, minced
• Salt to taste

Instructions:

1. Preheat oven to 375°F. Salt zucchini noodles, drain 10 minutes.
2. Sauté garlic in cream, stir in Alfredo and parmesan.
3. Mix sauce with chicken and zoodles.
4. Bake in dish 20 minutes.

Macros per serving (6 servings): 6g net carbs, 33g protein, 30g fat, 400 calories.

Buffalo Chicken Casserole

Spicy buffalo sauce coats chicken and cauliflower. Blue cheese cools it.

Ingredients:

• 4 cups chicken, cooked and shredded
• 4 cups cauliflower florets
• 1 cup buffalo sauce (sugar-free)
• 8 oz cream cheese
• 1 cup shredded cheddar
• 1/2 cup blue cheese crumbles
• 2 tbsp butter

Instructions:

1. Preheat oven to 350°F. Steam cauliflower 6 minutes.
2. Mix cream cheese, buffalo sauce, and butter until smooth.
3. Combine with chicken and cauliflower.
4. Top with cheeses. Bake 25 minutes.

Macros per serving (8 servings): 7g net carbs, 31g protein, 27g fat, 390 calories.

Chicken and Asparagus Bake

Asparagus snaps crisp with lemony chicken. Hollandaise tops it.

Ingredients:

• 2 lbs chicken tenders
• 2 bunches asparagus, trimmed
• 1 cup hollandaise sauce (keto)
• 1 cup chicken broth
• 1 cup mozzarella
• 1 lemon, juiced
• Salt and pepper

Instructions:

1. Preheat oven to 375°F. Arrange chicken and asparagus in dish.
2. Pour broth and lemon juice over.
3. Bake 15 minutes. Add hollandaise and cheese.
4. Bake 10 more minutes.

Macros per serving (6 servings): 5g net carbs, 37g protein, 26g fat, 380 calories.

Smoked Turkey Cabbage Casserole

Cabbage softens around smoked turkey. Mustard sauce binds.

Ingredients:

• 3 cups smoked turkey, diced
• 1 small head cabbage, shredded
• 1 cup heavy cream
• 1/2 cup dijon mustard
• 1.5 cups gouda cheese, shredded
• 1 tsp smoked paprika

Instructions:

1. Preheat oven to 350°F. Sauté cabbage 5 minutes.
2. Mix cream, mustard, and paprika. Stir in turkey.
3. Layer with cabbage in dish. Top with gouda.
4. Bake 30 minutes.

Macros per serving (6 servings): 6g net carbs, 34g protein, 29g fat, 410 calories.

These poultry picks keep dinner Southern and satisfying. They fuel you without carb crashes. Pick one for tonight.

Ground Beef and Pork Casseroles for Hearty Low-Carb Feasts

Ground beef and pork deliver that rich, meaty taste Southerners crave. These casseroles stack layers of bold flavors with creamy cheeses and low-carb veggies. Most servings hit over 35g protein and stay below 8g net carbs. Bacon, sausage, and spices amp up the comfort without sugar spikes. You prep fast, bake once, and feed the family right.

Ground Beef Taco Casserole

Taco night turns casserole with seasoned beef and cauliflower rice. Cheese melts over the top for crunch.

Ingredients:

• 2 lbs ground beef
• 4 cups cauliflower rice
• 1 cup sugar-free salsa
• 1 cup shredded cheddar cheese
• 1 cup shredded mozzarella cheese
• 1 packet taco seasoning (low-carb)
• 1/2 cup black olives, sliced
• 1/4 cup jalapeños, sliced
• 1/2 cup sour cream (for topping)
• 1/4 cup fresh cilantro, chopped

Instructions:

1. Preheat oven to 375°F. Brown ground beef in a skillet over medium heat, drain fat.
2. Add taco seasoning and salsa. Stir in cauliflower rice and cook 5 minutes.
3. Spread mixture in a greased 9×13 dish.
4. Top with cheddar, mozzarella, olives, and jalapeños.
5. Bake 20 minutes until cheese bubbles. Add sour cream and cilantro before serving.

Macros per serving (8 servings): 7g net carbs, 36g protein, 30g fat, 440 calories.

Pork Sausage and Cabbage Casserole

Sausage crumbles mix with tender cabbage in a cheesy cream sauce. It bakes soft and savory.

Ingredients:

• 2 lbs pork sausage
• 1 medium head cabbage, shredded
• 1 cup heavy cream
• 8 oz cream cheese, softened
• 1.5 cups shredded cheddar cheese
• 1 medium onion, sliced
• 1 tsp garlic powder
• 1 tsp smoked paprika
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F. Brown sausage in a large skillet, drain excess fat.
2. Add onion and cabbage. Cook until wilted, about 8 minutes.
3. Stir in cream cheese, heavy cream, garlic powder, paprika, salt, and pepper until smooth.
4. Transfer to greased 9×13 dish. Top with cheddar.
5. Bake 25 minutes until golden and bubbly.

Macros per serving (8 servings): 6g net carbs, 38g protein, 32g fat, 450 calories.

Cheesy Beef and Broccoli Casserole

Ground beef pairs with broccoli in a thick cheese sauce. It holds together like a hug.

Ingredients:

• 1.5 lbs ground beef
• 4 cups broccoli florets
• 1 cup heavy cream
• 8 oz cream cheese
• 2 cups shredded sharp cheddar, divided
• 1/2 cup beef broth
• 1 tsp onion powder
• 1 tsp Worcestershire sauce (sugar-free)

Instructions:

1. Preheat oven to 375°F. Brown beef in skillet, drain.
2. Steam broccoli 5 minutes, drain well.
3. Heat cream cheese, cream, broth, onion powder, and Worcestershire until smooth.
4. Mix in beef and broccoli. Pour into 9×13 dish.
5. Top with 1.5 cups cheddar. Bake 20 minutes.

Macros per serving (6 servings): 5g net carbs, 35g protein, 28g fat, 410 calories.

Sausage Cauliflower Mac and Cheese

Pork sausage hides in cauliflower “mac.” Cheese sauce coats every bite.

Ingredients:

• 1 lb pork sausage
• 4 cups cauliflower florets, riced
• 1 cup heavy cream
• 2 cups shredded gouda cheese
• 4 oz cream cheese
• 1/2 cup grated parmesan
• 1 tsp mustard powder
• Salt to taste

Instructions:

1. Preheat oven to 350°F. Brown sausage, drain.
2. Rice cauliflower, steam 4 minutes.
3. Melt cream cheese with cream and mustard powder. Stir in gouda and parmesan.
4. Combine sausage, cauliflower, and sauce in dish.
5. Bake 25 minutes until set.

Macros per serving (6 servings): 6g net carbs, 34g protein, 30g fat, 420 calories.

Beef Stroganoff Casserole

Sour cream and beef simmer with mushrooms. Zucchini keeps it low-carb.

Ingredients:

• 2 lbs ground beef
• 2 cups sliced mushrooms
• 2 medium zucchini, sliced thin
• 1 cup sour cream
• 1 cup beef broth
• 1 cup shredded swiss cheese
• 2 tbsp butter
• 1 tsp thyme

Instructions:

1. Preheat oven to 375°F. Brown beef and mushrooms in butter.
2. Layer zucchini in dish. Top with beef mix.
3. Whisk sour cream, broth, and thyme. Pour over.
4. Sprinkle swiss. Bake 25 minutes.

Macros per serving (8 servings): 7g net carbs, 32g protein, 29g fat, 400 calories.

Pork Chop and Green Bean Casserole

Juicy pork chops bake over green beans in cream. Mushrooms add depth.

Ingredients:

• 6 pork chops (bone-in)
• 3 cups green beans, trimmed
• 1 cup sliced mushrooms
• 1 cup heavy cream
• 8 oz cream cheese
• 1 cup shredded mozzarella
• 1 tsp garlic powder

Instructions:

1. Preheat oven to 350°F. Season pork chops with salt.
2. Layer green beans and mushrooms in dish.
3. Mix cream cheese and cream until smooth. Pour half over veggies.
4. Add pork chops. Top with rest of sauce and cheese.
5. Bake 40 minutes.

Macros per serving (6 servings): 5g net carbs, 40g protein, 28g fat, 430 calories.

Sloppy Joe Casserole

Beef in tangy sauce over cauliflower. Cheese seals the deal.

Ingredients:

• 2 lbs ground beef
• 4 cups cauliflower rice
• 1/2 cup sugar-free ketchup
• 2 tbsp mustard
• 1 tbsp apple cider vinegar
• 1 cup shredded cheddar
• 1 tsp chili powder

Instructions:

1. Preheat oven to 375°F. Brown beef, drain.
2. Stir in ketchup, mustard, vinegar, and chili powder.
3. Mix in cauliflower rice. Spread in dish.
4. Top with cheddar. Bake 20 minutes.

Macros per serving (8 servings): 6g net carbs, 35g protein, 26g fat, 390 calories.

Breakfast Sausage Egg Casserole

Pork sausage with eggs and spinach. Bake for brunch or dinner.

Ingredients:

• 1 lb breakfast sausage
• 8 eggs
• 2 cups spinach, chopped
• 1 cup heavy cream
• 1.5 cups shredded cheddar
• 1/2 cup chopped bell peppers

Instructions:

1. Preheat oven to 350°F. Cook sausage, drain.
2. Whisk eggs and cream. Stir in spinach, peppers, and half cheese.
3. Mix in sausage. Pour into dish.
4. Top with remaining cheese. Bake 30 minutes.

Macros per serving (6 servings): 4g net carbs, 37g protein, 32g fat, 440 calories.

Beef and Cabbage Roll Casserole

Unrolled cabbage rolls with beef and tomato sauce. Simple layers.

Ingredients:

• 1.5 lbs ground beef
• 1 small cabbage, chopped
• 1 cup sugar-free marinara
• 1 cup beef broth
• 1 cup rice cauliflower
• 1 tsp caraway seeds

Instructions:

1. Preheat oven to 375°F. Brown beef.
2. Sauté cabbage 5 minutes.
3. Layer beef, cabbage, and cauliflower in dish.
4. Pour marinara and broth over. Sprinkle seeds.
5. Bake 30 minutes.

Macros per serving (6 servings): 7g net carbs, 33g protein, 27g fat, 380 calories.

Italian Pork Meatball Casserole

Pork meatballs in marinara with zucchini. Mozzarella bubbles up.

Ingredients:

• 2 lbs ground pork
• 4 medium zucchini, sliced
• 1.5 cups sugar-free marinara
• 2 cups shredded mozzarella
• 1/2 cup parmesan
• 1 tsp Italian seasoning

Instructions:

1. Preheat oven to 350°F. Mix pork with seasoning, form meatballs.
2. Brown meatballs. Layer with zucchini in dish.
3. Top with marinara and cheeses.
4. Bake 25 minutes.

Macros per serving (8 servings): 5g net carbs, 36g protein, 29g fat, 410 calories.

These beef and pork casseroles fill you up right. They bring Southern heartiness without the carbs. Grab ingredients and bake one today.

Vegetable and Side Casseroles That Steal the Show under 8g Net Carbs

Vegetables shine bright in these Southern-inspired bakes. Creamy cheeses, bacon crisps, and herbs build bold flavors without carbs. Most servings deliver over 25g protein and stay under 8g net carbs. You get tender bites that pair with any main. Prep takes minutes, then oven magic happens. These sides upgrade potlucks or weeknights easily.

Cheesy Broccoli and Bacon Casserole

Broccoli florets soak up cheese sauce. Bacon adds smoky crunch on top.

Ingredients:

• 6 cups broccoli florets, chopped
• 8 slices bacon, cooked and crumbled
• 1 cup heavy cream
• 8 oz cream cheese, softened
• 2 cups shredded cheddar cheese, divided
• 1/2 cup chicken broth
• 1 tsp garlic powder
• 1 tsp onion powder
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F. Grease a 9×13 baking dish.
2. Steam broccoli 5 minutes until tender. Drain well.
3. Heat cream cheese, heavy cream, and broth in a saucepan over low heat. Stir until smooth. Add garlic powder, onion powder, salt, and pepper.
4. Mix in broccoli and half the cheddar. Spread in dish.
5. Top with bacon and remaining cheddar. Bake 20 minutes until bubbly and golden.

Macros per serving (8 servings): 6g net carbs, 28g protein, 32g fat, 390 calories.

Creamy Cauliflower Gratin

Cauliflower slices bake in rich gratin sauce. Parmesan crusts golden.

Ingredients:

• 1 large head cauliflower, sliced 1/4-inch thick
• 1.5 cups heavy cream
• 1 cup shredded parmesan cheese
• 8 oz cream cheese
• 1 cup shredded gouda cheese
• 2 tbsp butter
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F. Butter a 9×9 baking dish.
2. Parboil cauliflower slices 4 minutes. Drain and pat dry.
3. Melt cream cheese with heavy cream and butter over low heat. Stir in thyme, salt, and pepper.
4. Layer half cauliflower in dish. Pour half sauce over. Repeat layers. Top with gouda and parmesan.
5. Bake 25 minutes until cheese browns.

Macros per serving (6 servings): 5g net carbs, 26g protein, 35g fat, 410 calories.

Creamy Green Bean Almondine Casserole

Green beans mingle with mushrooms in cheese. Almond topping crisps up.

Ingredients:

• 4 cups fresh green beans, trimmed
• 1 cup sliced mushrooms
• 1 cup heavy cream
• 8 oz cream cheese, softened
• 1 cup shredded swiss cheese
• 1/4 cup almond flour
• 2 tbsp sliced almonds
• 2 tbsp butter, melted
• 1 tsp garlic powder

Instructions:

1. Preheat oven to 375°F. Blanch green beans 4 minutes. Drain.
2. Sauté mushrooms in 1 tbsp butter 5 minutes.
3. Mix cream cheese, heavy cream, and garlic powder until smooth. Stir in swiss.
4. Combine green beans and mushrooms. Spread in greased 8×8 dish. Pour sauce over.
5. Mix almond flour, sliced almonds, and melted butter. Sprinkle on top. Bake 20 minutes until crisp.

Macros per serving (6 servings): 6g net carbs, 25g protein, 30g fat, 380 calories.

Loaded Brussels Sprouts Casserole

Brussels sprouts roast with bacon and cheese. They turn sweet and tender.

Ingredients:

• 2 lbs Brussels sprouts, halved
• 6 slices bacon, chopped
• 1 cup heavy cream
• 1.5 cups shredded cheddar cheese
• 4 oz cream cheese
• 1/2 cup chicken broth
• 1 tsp smoked paprika
• Salt to taste

Instructions:

1. Preheat oven to 400°F. Cook bacon until crisp. Drain on paper towels.
2. Toss Brussels sprouts with bacon fat. Spread in 9×13 dish.
3. Heat cream cheese, cream, broth, and paprika until smooth. Pour over sprouts.
4. Top with cheddar. Bake 25 minutes until sprouts soften and cheese bubbles.

Macros per serving (8 servings): 7g net carbs, 27g protein, 28g fat, 370 calories.

Zucchini and Yellow Squash Bake

Summer squash layers melt in cheese sauce. Herbs keep it fresh.

Ingredients:

• 4 medium zucchini, sliced thin
• 4 medium yellow squash, sliced thin
• 1 cup heavy cream
• 8 oz cream cheese
• 1.5 cups shredded mozzarella
• 1 tsp dried basil
• 1 tsp garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F. Grease 9×13 dish.
2. Layer half zucchini and squash slices.
3. Blend cream cheese, cream, basil, garlic, salt, and pepper. Pour half over veggies.
4. Repeat layers. Top with mozzarella.
5. Bake 30 minutes until tender.

Macros per serving (8 servings): 5g net carbs, 24g protein, 26g fat, 340 calories.

Spinach Artichoke Casserole

Spinach wilts with artichokes in creamy dip base. Bake bubbly.

Ingredients:

• 4 cups fresh spinach, chopped
• 1 can (14 oz) artichoke hearts, drained and chopped
• 1 cup heavy cream
• 8 oz cream cheese
• 1.5 cups shredded parmesan
• 1 cup mozzarella, shredded
• 2 garlic cloves, minced
• 1 tsp onion powder

Instructions:

1. Preheat oven to 375°F. Wilt spinach in skillet 2 minutes. Drain.
2. Mix cream cheese, cream, garlic, and onion powder until smooth.
3. Stir in spinach, artichokes, and half parmesan. Spread in 8×8 dish.
4. Top with mozzarella and remaining parmesan. Bake 20 minutes.

Macros per serving (6 servings): 6g net carbs, 29g protein, 31g fat, 400 calories.

Cheesy Cabbage Au Gratin

Cabbage shreds soften in cheddar sauce. Bacon boosts savoriness.

Ingredients:

• 1 medium head cabbage, shredded
• 4 slices bacon, cooked and crumbled
• 1.5 cups heavy cream
• 2 cups shredded cheddar cheese
• 4 oz cream cheese
• 1/2 cup chicken broth
• 1 tsp mustard powder

Instructions:

1. Preheat oven to 350°F. Sauté cabbage 5 minutes until wilted.
2. Heat cream cheese, cream, broth, and mustard powder. Stir until smooth.
3. Mix in cabbage and bacon. Pour into 9×9 dish.
4. Top with cheddar. Bake 25 minutes.

Macros per serving (6 servings): 7g net carbs, 26g protein, 29g fat, 370 calories.

Asparagus and Cheese Casserole

Asparagus spears bake crisp-tender. Hollandaise cheese tops it.

Ingredients:

• 2 bunches asparagus, trimmed
• 1 cup heavy cream
• 1 cup shredded provolone cheese
• 4 oz cream cheese
• 1/2 cup chicken broth
• 1 tsp lemon zest
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F. Arrange asparagus in 9×13 dish.
2. Heat cream cheese, cream, and broth until smooth. Add lemon zest, salt, and pepper.
3. Pour over asparagus. Sprinkle provolone.
4. Bake 15 minutes until cheese melts.

Macros per serving (6 servings): 4g net carbs, 25g protein, 27g fat, 350 calories.

Eggplant Parmesan Casserole

Eggplant slices bread with almond flour. Marinara and cheese layer.

Ingredients:

• 2 large eggplants, sliced 1/4-inch thick
• 1 cup almond flour
• 1.5 cups sugar-free marinara
• 2 cups shredded mozzarella
• 1/2 cup parmesan
• 2 eggs, beaten
• 1 tsp Italian seasoning
• Salt to taste

Instructions:

1. Preheat oven to 375°F. Salt eggplant slices. Let sit 10 minutes, rinse, pat dry.
2. Dip slices in egg, then almond flour mixed with seasoning.
3. Layer half in greased 9×13 dish with half marinara and cheeses.
4. Repeat layers. Bake 25 minutes.

Macros per serving (8 servings): 7g net carbs, 28g protein, 25g fat, 360 calories.

Okra Tomato Cheddar Bake

Okra pods mix with tomatoes. Cheddar melts Southern style.

Ingredients:

• 1 lb fresh okra, sliced
• 1 cup diced tomatoes (no sugar)
• 1.5 cups shredded cheddar cheese
• 1 cup heavy cream
• 4 oz cream cheese
• 1 tsp smoked paprika
• 1/2 tsp cayenne pepper

Instructions:

1. Preheat oven to 350°F. Sauté okra 5 minutes.
2. Blend cream cheese, cream, paprika, and cayenne.
3. Mix in okra and tomatoes. Spread in 8×8 dish.
4. Top with cheddar. Bake 20 minutes.

Macros per serving (6 servings): 6g net carbs, 24g protein, 28g fat, 340 calories.

These veggie casseroles add color and comfort to your plate. They balance mains without carb overloads. Try one alongside chicken or beef tonight.

Seafood and Unique Southern Casseroles for Coastal Cravings

Seafood adds fresh Gulf Coast flair to these Southern bakes. Shrimp, crab, and fish mix with creamy cheeses and low-carb veggies for rich taste. Most servings offer over 30g protein and under 8g net carbs. You get that coastal comfort fast. Bacon or herbs boost flavors without sugar. These shine for keto dinners or potlucks.

Shrimp and Cauliflower Grits Casserole

Shrimp nestles into creamy cauliflower grits. Cheese tops it golden like shrimp and grits done right.

Ingredients:

• 1.5 lbs shrimp, peeled and deveined
• 4 cups cauliflower, riced
• 1 cup heavy cream
• 8 oz cream cheese, softened
• 1.5 cups shredded cheddar cheese
• 1/2 cup chicken broth
• 2 tbsp butter
• 1 tsp garlic powder
• 1 tsp old bay seasoning
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F. Grease a 9×13 dish.
2. Sauté shrimp in 1 tbsp butter until pink, about 4 minutes. Set aside.
3. Cook riced cauliflower in remaining butter 5 minutes. Drain excess liquid.
4. Heat cream cheese, cream, and broth until smooth. Stir in garlic powder, old bay, salt, and pepper.
5. Mix in cauliflower and shrimp. Spread in dish. Top with cheddar.
6. Bake 20 minutes until bubbly.

Macros per serving (8 servings): 6g net carbs, 32g protein, 28g fat, 400 calories.

Cheesy Crab and Spinach Casserole

Crab lumps blend with spinach in thick cheese sauce. It bakes creamy and coastal.

Ingredients:

• 1 lb lump crab meat, drained
• 4 cups fresh spinach, chopped
• 1 cup heavy cream
• 8 oz cream cheese
• 1.5 cups shredded mozzarella
• 1/2 cup grated parmesan
• 2 garlic cloves, minced
• 1 tsp old bay seasoning
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F. Grease an 8×8 dish.
2. Wilt spinach with garlic in skillet, 2 minutes. Drain well.
3. Mix cream cheese, cream, old bay, salt, and pepper until smooth.
4. Fold in crab and spinach. Spread in dish.
5. Top with mozzarella and parmesan. Bake 25 minutes until golden.

Macros per serving (6 servings): 5g net carbs, 35g protein, 30g fat, 420 calories.

Salmon Broccoli Cheddar Casserole

Flaky salmon chunks layer with broccoli under sharp cheddar. It melts just right.

Ingredients:

• 1.5 lbs salmon, cooked and flaked
• 4 cups broccoli florets
• 1.5 cups heavy cream
• 2 cups shredded sharp cheddar, divided
• 4 oz cream cheese
• 1/2 cup chicken broth
• 1 tsp dill weed
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F. Steam broccoli 5 minutes. Drain.
2. Blend cream cheese, cream, broth, dill, salt, and pepper.
3. Mix in salmon and broccoli. Pour into 9×9 dish.
4. Top with 1.5 cups cheddar. Bake 20 minutes.

Macros per serving (6 servings): 6g net carbs, 38g protein, 29g fat, 410 calories.

Tuna Zucchini Noodle Casserole

Tuna flakes into zucchini noodles with cheese. It tastes like retro comfort upgraded.

Ingredients:

• 3 cans tuna in water, drained
• 4 medium zucchini, spiralized
• 1 cup Alfredo sauce, keto-friendly
• 1 cup heavy cream
• 1.5 cups shredded cheddar
• 1/2 cup chopped celery
• 1 tsp onion powder
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F. Salt zoodles, drain 10 minutes.
2. Mix Alfredo, cream, onion powder, salt, and pepper.
3. Stir in tuna and celery. Add zoodles.
4. Spread in greased 9×9 dish. Top with cheddar.
5. Bake 25 minutes.

Macros per serving (6 servings): 5g net carbs, 34g protein, 27g fat, 390 calories.

Scallop and Bacon Casserole

Seared scallops wrap in bacon bits and cream. Cheese crisps the top.

Ingredients:

• 1.5 lbs sea scallops
• 6 slices bacon, cooked and crumbled
• 1 cup heavy cream
• 8 oz cream cheese
• 1 cup shredded gouda
• 2 tbsp butter
• 1 tsp garlic powder
• 1/2 tsp black pepper

Instructions:

1. Preheat oven to 375°F. Sear scallops in butter 2 minutes per side. Chop.
2. Mix cream cheese, cream, garlic powder, and pepper until smooth.
3. Combine scallops, bacon, and sauce. Pour into 8×8 dish.
4. Top with gouda. Bake 18 minutes.

Macros per serving (6 servings): 4g net carbs, 36g protein, 31g fat, 430 calories.

Shrimp and Okra Cheddar Bake

Shrimp simmers with okra in Southern style. Cheddar binds it creamy.

Ingredients:

• 1 lb shrimp, peeled
• 2 cups sliced okra, fresh or frozen
• 1.5 cups heavy cream
• 2 cups shredded cheddar
• 4 oz cream cheese
• 1 tsp cajun seasoning
• 1/2 cup chicken broth
• Salt to taste

Instructions:

1. Preheat oven to 350°F. Sauté okra 5 minutes.
2. Add shrimp and cajun seasoning. Cook 3 minutes.
3. Blend cream cheese, cream, and broth. Stir in.
4. Transfer to 9×9 dish. Top with cheddar.
5. Bake 22 minutes.

Macros per serving (6 servings): 7g net carbs, 33g protein, 28g fat, 400 calories.

Creamy Crawfish and Cauliflower Casserole

Crawfish tails mix with riced cauliflower. Cream sauce keeps it rich.

Ingredients:

• 1 lb crawfish tails
• 4 cups cauliflower rice
• 1 cup heavy cream
• 8 oz cream cheese
• 1.5 cups shredded pepper jack
• 1 tsp smoked paprika
• 2 green onions, chopped
• Salt to taste

Instructions:

1. Preheat oven to 375°F. Cook cauliflower rice 5 minutes. Drain.
2. Heat cream cheese and cream. Add paprika and salt.
3. Mix in crawfish, cauliflower, and onions.
4. Spread in dish. Top with cheese.
5. Bake 20 minutes.

Macros per serving (8 servings): 6g net carbs, 31g protein, 26g fat, 380 calories.

Catfish Pecan Crusted Casserole

Catfish fillets top low-carb veggies. Pecans add nutty crunch.

Ingredients:

• 1.5 lbs catfish fillets
• 3 cups chopped collard greens
• 1/2 cup crushed pecans
• 1 cup heavy cream
• 1 cup shredded swiss
• 4 oz cream cheese
• 1 tsp garlic powder
• 2 tbsp butter

Instructions:

1. Preheat oven to 350°F. Blanch collards 4 minutes.
2. Mix cream cheese, cream, and garlic powder.
3. Layer collards in dish. Pour sauce over.
4. Top with catfish, pecans, swiss, and butter dots.
5. Bake 30 minutes.

Macros per serving (6 servings): 5g net carbs, 37g protein, 32g fat, 450 calories.

Trout Almondine Green Bean Bake

Trout fillets bake over green beans. Almonds toast golden.

Ingredients:

• 1.5 lbs trout fillets
• 3 cups green beans, trimmed
• 1/4 cup sliced almonds
• 1 cup heavy cream
• 1 cup shredded parmesan
• 4 oz cream cheese
• 1 lemon, juiced
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F. Blanch green beans 4 minutes.
2. Blend cream cheese, cream, lemon juice, salt, and pepper.
3. Layer beans in dish. Add sauce.
4. Top with trout, almonds, and parmesan.
5. Bake 25 minutes.

Macros per serving (6 servings): 6g net carbs, 34g protein, 29g fat, 410 calories.

Seafood Medley Cabbage Casserole

Shrimp, crab, and scallops layer with cabbage. Cheese melts coastal.

Ingredients:

• 1/2 lb shrimp
• 1/2 lb crab meat
• 1/2 lb scallops
• 1 small cabbage head, shredded
• 1.5 cups heavy cream
• 2 cups shredded cheddar
• 1 tsp old bay
• 1/2 cup chicken broth

Instructions:

1. Preheat oven to 350°F. Sauté seafood with old bay 4 minutes.
2. Wilt cabbage 5 minutes.
3. Mix cream and broth. Combine all.
4. Spread in 9×13 dish. Top with cheddar.
5. Bake 25 minutes.

Macros per serving (8 servings): 7g net carbs, 32g protein, 27g fat, 390 calories.

These seafood casseroles deliver ocean-fresh Southern soul. They fit keto life perfectly. Pick one for your next meal.

Enjoy!

You now hold low-carb Southern casserole recipes that pack high protein and zero sugar. Poultry stars like Chicken Broccoli Casserole deliver creamy comfort under 8g net carbs. Beef options such as Ground Beef Taco Casserole bring hearty taco vibes with 36g protein. Veggie sides, including Cheesy Broccoli and Bacon, add crunch without carbs. Seafood picks like Shrimp and Cauliflower Grits Casserole offer coastal flair for keto nights.

These bakes transformed my family’s table after my husband’s diagnosis. They keep blood sugar steady and energy high because most servings hit over 30g protein. You stay full longer. Plus, they fit keto, diabetic, or GLP-1 plans perfectly.

Prep ahead for busy weeks; many freeze well in portions. Swap proteins or low-carb veggies as needed, then track macros with an app for precision. In short, Southern soul food just got healthier.

Pick your favorite and bake tonight. Pin these for later. Comment your top pick below. Subscribe for more keto Southern recipes, and share with fellow diabetics. Your table deserves this upgrade.