Keto ground pork casserole is super-easy and definitely makes a healthy, tasty dinner. As well as the ground pork (or pork mince, as it’s known in some areas) we are using onion, zucchini and green onions (maybe known as spring onions where you are!) The sauce is prepared with soy sauce, garlic, onion, paprika and vinegar.
There are various tweaks and changes you could make to this keto ground pork casserole. For example, some people might prefer a keto hamburger casserole recipe made with ground beef, or even using half pork and half beef. Ground chicken is even possible. This is a lean protein and can be a bit dry but since there is plenty of fat in the recipe it shouldn’t be.
Swap the soy sauce for coconut aminos if you prefer, or one of the zucchini for a spiralized sweet potato. The avocado oil can be exchanged for ghee or another favorite cooking fat such as olive oil. You could even use half paprika and half chili powder to spice the sauce up a little.
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Tips for the Best Keto Ground Pork Casserole
I don’t usually fry the ground pork before loading this into the casserole dish because it tends to cook perfectly well in the oven, although you could pre-cook it if you wanted and then the roasting time would be less. Yes there is quite a bit of fat on the ground pork. However, since this is a keto recipe, that just makes it all the better!
To get a crispier dish, you can broil the casserole before stirring in the sauce, to crisp up the zucchini noodles on top. Again, this is an optional step.
Keto Ground Pork Casserole
Low in carbs but packing a real flavor punch, this keto ground pork casserole is so good. We are using green onions, zucchini and a range of spices and seasonings to bring out the flavor of the pork.
- Prep Time: 15 Minutes
- Cook Time: 45 Minutes
- Total Time: 1 hour
- Yield: 6 1x
- Method: Oven
Ingredients
- 4 tablespoons avocado oil
- 1 chopped onion
- 3 spiralized zucchini (courgettes)
- 1½ lbs (700g) ground pork (pork mince)
- Salt and black pepper, to taste
- 3 chopped green onions (spring onions)
For the Sauce:
- ¼ cup (60ml) soy sauce
- 2 teaspoons garlic powder
- ¾ teaspoon paprika
- 2 tablespoons avocado oil
- 1½ teaspoons black pepper
- ¾ teaspoon onion powder
- 1 tablespoon apple cider vinegar
- ¾ teaspoon salt
Instructions
- Preheat the oven to 400 degrees F (200 degrees C).
- Grease a 13 x 9 inch (33 x 23cm) casserole dish with half the avocado oil.
- Put the onion and zucchini noodles in the casserole dish.
- Add the remaining avocado oil and toss, grinding in some salt and black pepper too.
- Break the pork up a bit then toss gently with the ingredients in the dish.
- Roast for about 45 minutes in the oven, stirring occasionally.
- Whisk the sauce ingredients together.
- Take the casserole out the oven, sprinkle over the green onion.
- Pour the sauce on top and stir well to mix.
Keywords: ground pork keto recipe, low carb ground pork, keto pork casserole
What is a Casserole Anyway?
A casserole is a kind of stew – a traditional dish, typically baked in a casserole dish or casserole pan in the oven. Although the word is French originally, you can typically find casseroles found in English and American cooking.
Meat, seafood, pasta, cheese, beans, vegetables and rice are examples of popular casserole ingredients. They are usually eaten as a main dish for lunch or dinner, although there are breakfast casseroles and brunch casseroles too.
The idea to combine several ingredients in a dish and bake it started in the early 1700s when people would pound and press rice with other ingredients such as chicken. Cooking in glass or similar cookware is of course much newer, and the resulting meal is typically served in the casserole dish.
Best Casserole Dish with Lid
This top-rated 9 x 13-inch casserole dish comes with a lid so you can store leftover keto hamburger casserole in the refrigerator without having to use foil or plastic wrap, or find another storage container. It is even freezer-safe, so you can freeze leftovers in it, then pop it straight in the oven when you’re ready to thaw the dish and heat it up.
It’s made from borosilicate glass. Therefore it won’t crack or shatter even when someone moves it from one heat extreme to another. It is also fine to use in the microwave and dishwasher.
I like the big handles on this casserole dish, and as a fan of OXO products. I like everything from their bakeware to the potato peelers. So I know this is a great addition to the kitchen.
Of course you can make all kinds of things in there from casseroles to baked frittata, roasted meat with veggies, and apple cobbler. This casserole dish with lid comes with a guarantee so if anything does go wrong you can get it repaired or replaced free.
