Servings: 8
Total Time: 40 minutes
Difficulty: Easy
Calories per Serving: ~175
Macros (per serving):
Protein: 15g
Carbs: 6g net
Fat: 9g
Fiber: 3g
Intro
This Keto Corn Casserole delivers all the cozy, creamy comfort of classic corn casserole—without the carb overload. It’s warm, cheesy, lightly sweet, and spoon-tender, making it the perfect comfort-food side dish for holidays, family dinners, or meal-prep nights.
Designed specifically for keto, low-carb, high-protein, and Weight Watchers–friendly eating, this version swaps traditional corn and cornbread mix for smart, nutrient-dense ingredients that keep flavor high and carbs low. You still get that nostalgic “corn casserole” taste, just in a clean, macro-friendly way.
Easy to prep and oven-baked to golden perfection, this keto corn casserole proves that comfort food and healthy goals can absolutely coexist.
Look at the Recipe
• Creamy, scoopable casserole with lightly golden edges
• Savory-sweet “corn” flavor with cheesy richness
• Low carb, protein-packed, and WW-friendly comfort food
Ingredients Needed
Low-Carb “Corn” Base
- 2 cups riced cauliflower (fresh or frozen, thawed and squeezed dry)
- 1 cup chopped baby corn (lower carb than mature corn)
- 2 tbsp light butter or olive oil
Creamy Protein Mixture
- 1 cup nonfat Greek yogurt
- ½ cup low-fat cottage cheese
- 1 scoop unflavored whey isolate protein powder
- 2 large eggs
- ¾ cup reduced-fat shredded cheddar cheese
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp smoked paprika
- Salt and black pepper to taste
Optional Topping
- ¼ cup additional reduced-fat cheese for melting
- Chopped parsley or green onions
How to Make Our Keto Corn Casserole
- Preheat the oven. Set oven to 375°F (190°C) and lightly grease a baking dish.
- Sauté the base. In a skillet, heat butter or oil over medium heat. Add riced cauliflower and baby corn. Cook for 4–5 minutes until softened and moisture evaporates.
- Blend the protein base. In a large bowl, whisk together Greek yogurt, cottage cheese, eggs, protein powder, and seasonings until smooth.
- Combine everything. Fold the cooked vegetable mixture into the creamy base, then stir in shredded cheese until evenly mixed.
- Bake the casserole. Transfer to the prepared dish, smooth the top, and bake for 25–30 minutes until set and lightly golden. Add extra cheese during the final 5 minutes if desired.
- Rest and serve. Let the casserole rest for 5–10 minutes before serving so it firms up beautifully.
This method keeps the casserole creamy, satisfying, and perfectly aligned with low-carb and high-protein goals.
Storage & Serving Suggestions
Storing:
Store leftovers in an airtight container in the refrigerator for up to 4 days.
Reheating:
Reheat in the microwave or oven at 300°F until warmed through.
Freezing:
Freeze in individual portions for up to 2 months. Thaw overnight before reheating.
Serving Pairings:
- Grilled chicken or turkey cutlets
- Honey-garlic keto chicken
- Lean meatloaf or baked salmon
- Big green salad for balance
Tips & FAQs
Is baby corn keto friendly?
Yes. Baby corn is significantly lower in carbs than mature corn and works well in moderation.
Can I skip baby corn completely?
Absolutely. Use all cauliflower and add ½ teaspoon corn extract for flavor.
Can I make this dairy-free?
Yes. Use dairy-free yogurt, vegan cheese, and plant-based protein powder.
Why is my casserole watery?
Make sure the cauliflower is well-drained before cooking to avoid excess moisture.
Is this Weight Watchers friendly?
Yes. Using nonfat Greek yogurt, low-fat cheese, and minimal butter keeps points low.
